XTERRA World Championship - Maui: Training Plan For Week 8 (with videos)

Only 8 weeks until XTERRA Maui.

This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA Spain Championship:

Monday 01 September 2014
Swim: 5x300m with 30sec rest between each 300m
Bike: 25km MTB or 50km road bike

Tuesday 02 September 2014
Swim: 1x2500m with pull buoy. Easy pace.
Run: 60min at conversational pace.

Wednesday 03 September 2014
Bike: 40km MTB or 80km road bike

Thursday 04 September 2014
Swim: 5x350m with 30sec rest between each 350m
Run: 50min at conversational pace

Friday 05 September 2014

Bike: 20km MTB or 40km road bike

Saturday 06 September 2014

Swim: 4x250m with 30sec rest between each 250m  

Run: 100min at conversational pace

Sunday 07 September 2014
Bike: 60km MTB or 120km road bike. At least half of the time uphill.
Run: 30min transition run straight off the bike.

ESTO ES XTERRA
VIVE MAS / LIVE MORE

 www.xterraspain.com

INJURIES –THE NIGHMARE THAT JUST WON’T GO AWAY

Are you suffering from chronic and painful injuries that just won’t go away?

Join the club! The training season has barely started and many athletes are already feeling the pain of old injuries that are resurfacing or perhaps even some new injury that casts a shadow over the rest of the season. You may be suffering from a common syndrome called “over-training” without even knowing that you’re doing all the wrong things in an effort to “get fit.” “Over-training, what’s that?” you may ask, but it is easy to get carried away by the idea of “no pain, no gain” - pushing yourself to the limit day after day - without realizing you’re not doing your body (and fitness) any favours.

Overtraining is common amongst many age groupers that love the sport but don’t know how to match the body with the experience. Don’t feel alone. Many professionals have gone down the same route for years before they found the balance between being fit and being human.

Conrad Stolz (7 times World Champion) and Dan Hugo (second at XTERRA World Championship in 2011) are just two professionals who have finally found the perfect balance between “hard days” and “soft days” – this means getting down to basics and listening to the body for optimum results.

After years of injuries and pushing himself to the limit, Conrad (Caveman), now age 40, is an avid advocate for the “less is more” approach when it comes to his training.

Read more about Conrad’s training journey here:

Now Dan Hugo has also discovered the secret to success.

DON’T FEAR! WE HAVE THE SOLUTION!

Our training programs follow all the guidelines of “less is more” without sacrificing your fitness in the process.

The most effective way to recover from hard run workouts

Here is a video for runners looking for a super effective way to recover from hard workouts.

The inspiration comes from looking at the training programs of top triathletes.

How to start jogging for fitness and health

In this video I answer a viewer question about how to start a jogging program for the first time in a way that is easy to maintain and prevents injuries:

Cross Training

XTERRA is hard training.

But XTERRA is also fun!

Here, Caveman practicing some cross training.

http://www.conradstoltz.com/

Tell us about your own cross training.

Courtney Atkinson - Another Ironman hooked on XTERRA (with video)

Ironman Triathlon is Courtney’s real job, but XTERRA is quickly becoming his passion.


Here, Courtney Atkinson (Australia) explains why he is pumped to take on XTERRA again in 2014.


Put simply – because it’s different.

It’s enjoyable, and it puts me that little bit on edge…which of course means adrenaline.

I still try to win, but it really doesn’t matter.

XTERRA is my hobby. 

 All I want to do is ride my MTB and run trail.

There’s just something about being out in nature, in the forest.

This is what I call "real adventure."

You're looking for adventure?

Enter XTERRA and taste the euphoria!

CONRAD STOLZ ON TRAINING FOR XTERRA

As a young triathlete, I wanted to train hard.

I had this idea that the harder you train, the bigger the results.

Right?

I raced up to 35 triathlons in a season. 

The prefect recipe for disaster…

Of course, I was always either injured, or over-trained, or both…

Now, I have wised up a lot. 

After 21 years of hard training, I have finally come to realize that “less is more.”

I only train what feels right, and what I enjoy doing.

My training method emphasizes minimalism, yet produces undeniably powerful results. Under the guidance of my coach Ian Rodger, we train as little as possible to still be able to win.  Everyone else trains as much as they can and hopes for the best.”

Four years ago, at 37, I was the fastest I had ever been.

That’s a very powerful thought.

Age is not my limiting factor.

Train smart.  Build for XTERRA, and beyond….”

http://www.conradstoltz.com/

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