XTERRA Coaching 2017-02-23T23:35:23+00:00

XTERRA Coaching

At PRS Fit one will find experienced road, and off-road triathletes, who have not only years of experience, but a wealth of knowledge, certifications, and passion for triathlon.  We pride ourselves on connecting with each athlete and making sure we build happy, healthy and fit triathletes.  Whether you are just starting out in the world of off-road triathlon or are looking to improve your off-road skills, we can help.  We have built a special 12-week training program titled “Couch-to-XTERRA” that is designed to do just what it says–help get you off the couch, into training and to the start of an XTERRA race.  Below you will see a sample week of that program, as well as a sample of our intermediate and advance XTERRA training programs. If you are interested in doing any of the programs, please get in touch.  We promise you lots of mud, sweat, and smiles.

XTERRA Coaches

SheriAnne Little
SheriAnne LittleHead Coach
“As the Head Coach at PRS Fit my goal is to impact as many people as possible and train new coaches our philosophy to positively impact as many people as they can…”
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Mimi Stockton
Mimi StocktonTriathlon Coach
I grew in Chicago and have lived in southwest Michigan for the past 9 years. I
have three amazing kids who keep me quite busy on a daily basis. I am a self-
described endorphin junkie, and …
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Jeffrey Kline
Jeffrey KlineCoaching Advisor
“I have been training runners and triathletes since 1999. I’ve trained countless numbers of athletes to personal best that include Boston Marathons, World Triathlon 70.3 Championships and Ironman Championships …”
More about me

Sample beginner training week workouts.

  • Type: Strength
  • Duration: 00:30:00
  • Distance: 0.00
  • Description: Perform 10 repetitions of each of the following exercises: push-ups, sit-ups, squats, reverse lunge, side lunge, and plank hold. This is one circuit. Perform a total of 10 nonstop circuits for a total of 100 repetitions per exercise (hold plank for 60 seconds).
  • Type: Bike
  • Duration: 00:45:00
  • Distance: 0.00
  • Description: When you ride on a hard-packed dirt surface, your position on the bike isn’t as critical as it is when the trail is loose. The Goal of this workout should be to fine-tune the body position while riding up and down a loose surface hill. After a 20-30 warm-up (either on single track or road), find a loose-surface hill that is off-road. Practice going up and down the hill.
  • Focus on: Changing body position on the bike for both uphill and downhill -While going uphill, at what point does the rear tire begin to slip? Where do you achieve the greatest power output? Adjust body position accordingly. Going downhill on loose gravel or dirt makes it harder to balance. There is less room for error. Adjust body position accordingly
  • Drill: On loose surface uphill road or trail, make micro adjustments to your body position to determine the optimal narrow range for keeping your rear tire in contact with the ground. If the downhill is too steep, it’s okay to walk until you build the skills and confidence to ride it. It’s okay to walk part of it and ride part of it..

Workout #1

  • Type: Run
  • Duration: 00:30:00
  • Distance: 0.00
  • Description: Base building is the most important part of any training program. The purpose of these runs is to develop your cardiovascular system, your slow twitch fibers and strengthen your muscular-skeletal system. Do this run on a soft packed or gravel trail. Run an easy effort that is conversational. (HR zone 2 if you know your zones)
  • Focus: Good form, lifting your feet and running light and easy.

Workout #2

  • Type: Swim
  • Duration: 00:30:00
  • Distance: 0.00
  • Description: Warm Up: 5 minutes alternating slow-fast pacing. Do a few drills catch-up and finger tip drag. Main Set: 20-minute steady swim. Swim without stopping. Count your strokes. Are they staying consistent? Cool Down: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Workout #1

  • Type: Bike
  • Duration: 00:45:00
  • Distance: 0.00
  • Description: The goal of this workout is to ride single-track for 45 minutes hours (the longer the better). it should be an easy effort (HR should be kept in Zone 2 3 okay when going uphill).
  • Focus on: Smooth pedaling throughout the ride, Body position on up and down hills, Braking around corners, Picking good lines

Workout #2

  • Type: Strength
  • Duration: 00:10:00
  • Distance: 0.00
  • Description:
    • Core Routine: 10 Minute Core Session with NO REST!
    • 30 seconds flutter kick – lower back must always be on the ground!
    • 30 seconds sit ups – full sit ups all the way up and down
    • 1 minute of bicycles
    • 30 seconds flutter kicks
    • 30 seconds oblique crunches right – elbow off ground, lifting shoulder off ground
    • 30 seconds oblique crunches on left – elbow off ground, lifting shoulder off ground
    • 30 seconds full body crunches
    • 30 seconds push-ups – wide to begin,
    • 1 minute plank – facing floor, put weight on elbows and toes only, keep body straight
    • 30 seconds v-ups 30 Kick ups – hands under bum, kick legs out straight and in slowly
    • 1 minutes bicycles
    • 30 seconds full body crunch
    • 30 seconds Oblique crunch right side
    • 30 seconds Oblique crunch Left side
    • 30 seconds v-ups
    • 30 seconds fast bicycles

Workout #1

  • Type: Run
  • Duration: 00:30:00
  • Distance: 0.00
  • Description: Base building is the most important part of any training program. The purpose of these runs is to develop your cardiovascular system, your slow twitch fibers and strengthen your muscular-skeletal system. Do this run on a soft packed or gravel trail. Run an easy effort that is conversational. (HR zone 2 if you know your zones)
  • Focus: Good form, lifting your feet and running light and easy.

Workout #2

  • Type:  Swim
  • Duration: 00:30:00
  • Distance: 0.00
  • Description: Warm Up: 5 minutes alternating slow-fast pacing. Do a few drills catch-up and finger tip drag. Main Set: 20-minute steady swim. Swim without stopping. Count your strokes. Are they staying consistent? Cool Down: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
  • Type: Bike
  • Duration: 01:00:00
  • Distance: 0.00
  • Description: On an easy single track trail or gravel trail. The goal of this workout is to ride single-track for 1 hour. it should be an easy effort (HR should be kept in Zone 2 3 okay when going uphill).
  • Focus on:
    • Smooth pedaling throughout the ride
    • Body position on up and down hills
    • Braking around corners
    • Picking good lines
  • Type: Run
  • Duration: 00:30:00
  • Distance: 0.00
  • Description: Base building is the most important part of any training program. The purpose of these runs is to develop your cardiovascular system, your slow twitch fibers and strengthen your muscular-skeletal system. Do this run on a soft packed or gravel trail. Run an easy effort that is conversational. (HR zone 2 if you know your zones)
  • Focus: on good form, lifting your feet and running light and easy.

Sample Intermediate training week workouts.

Workout #1

  • Type: Swim
  • Duration: 00:00:00
  • Distance: 2000.00
  • Description: Continuous Swim 2000 yds/meters, Swim 2000 yds straight at lev 1-3. Start slowly and build your pace. Time your 500s and try and keep each 500 within 10 sec of the first one.
  • Focus:  Keeping your stroke count steady per 25. Stay relaxed and long on your strokes.

Workout #2

  • Type: Strength
  • Duration: 00:10:00
  • Distance: 0.00
  • Description:
    • Core Routine:
    • 10 Minute Core Session with NO REST!
    • 30 seconds flutter kick – lower back must always be on the ground!
    • 30 seconds sit ups – full sit ups all the way up and down
    • 1 minute of bicycles
    • 30 seconds flutter kicks
    • 30 seconds oblique crunches right – elbow off ground, lifting shoulder off ground
    • 30 seconds oblique crunches on left – elbow off ground, lifting shoulder off ground
    • 30 seconds full body crunches
    • 30 seconds push-ups – wide to begin,
    • 1 minute plank – facing floor, put weight on elbows and toes only, keep body straight
    • 30 seconds v-ups
    • 30 Kick ups – hands under bum, kick legs out straight and in slowly
    • 1 minutes bicycles
    • 30 seconds full body crunch
    • 30 seconds Oblique crunch right side
    • 30 seconds Oblique crunch Left side
    • 30 seconds v-ups
    • 30 seconds fast bicycles
  • Type: Bike
  • Duration: 01:15:00
  • Distance: 0.00
  • Description: The goal of this workout is to ride single-track for 1:15 HR should be kept in Zone 2 (3 okay when going uphill).
  • Focus on: -Smooth pedaling throughout the ride, Body position on up and down hills, Braking around corners, Picking good lines

Workout #1

  • Type: Swim
  • Duration: 00:00:00
  • Distance: 2200
  • Description:
    • 400 warm up (100 swim/50 non-free, repeat)
    • 6×100 Pull w/:20 rest (descend 1-3, 4-6)
    • 300 as (50 free/50 kick on your back, repeat)
    • 3×100 pull w/:20 rest (all FAST!)
    • 4×50 as 25 FAST/25 easy/:15 sec kick on wall, repeat
    • 300 swim (NO Walls!)
    • 100 cool down

Workout #2

  • Type: Run
  • Duration: 01:00:00
  • Distance: 0.00
  • Description: Base building is the key to a strong cardiovascular system and a strong race finish. On a soft packed trail or gravel trail run at a conversational pace or zone 2 for 1 hour.
  • Focus: Good body position lifting your feet. Light fast feet.

Workout #1

  • Type: Bike
  • Duration: 01:15:00
  • Distance: 0.00
  • Description: The goal of this workout is to ride single-track for 1:15 HR should be kept in Zone 2 (3 okay when going uphill).
  • Focus on: Smooth pedaling throughout the ride, Body position on up and down hills, Braking around corners, Picking good lines

Workout #2

  • Type: Strength
  • Duration: 00:45:00
  • Distance: 0.00
  • Description: Arms and shoulders 3 sets medium weight 15 reps
    • Warm up 2 minutes jogging in place stretching the shoulders and arms jumping jacks
    • Alternating Lateral shoulder raises
    • Alternating Forward shoulder raise
    • Alternating Over Head shoulder Push
    • Full body crunches
    • Regular push-ups
    • Tricep Kick Backs
    • Alternating single arm curls
    • Overhead tricep extensions
    • Double arm curls
    • regular push-ups
    • Plank
  • Type: Run
  • Duration: 01:00:00
  • Distance: 0.00
  • Description: Base building is the most important part of any training program. The purpose of these runs is to develop your cardiovascular system, your slow twitch fibers and strengthen your muscular-skeletal system. Do this run on a soft packed or gravel trail. Run an easy effort that is conversational. (HR zone 2 if you know your zones)
  • Focus: Good form, lifting your feet and running light and easy.
  • Type: Bike
  • Duration: 01:30:00
  • Distance: 0.00
  • Description: The goal of this workout is to ride single-track for 11:30 Try and find trails with a decent amount of vertical gain and long, steady hills. HR
    should be kept in Zone 2-3, with hard efforts on the hills. During hill sections, do the following:

    • 1 repetition of 2.5 minutes spinning at 95 RPMS
    • 2 repetitions of 5 minutes, one spinning at 95 RPMs, the next mashing with low cadence focusing on power; 1 repetition of 8 minutes hard, default cadence.
  • Type: Run
  • Duration: 01:30:00
  • Distance: 0.00
  • Description: Trail Build Endurance: 1:30 (w/Surge)
    RUN PURPOSE: BUILD AEROBIC BASE AND TURNOVER ALONG WITH ADAPTING TO DIFFERENT WORK LOADS
    Steady zone 2 run. But surge to upper zone 3 for 3 minutes every 20 minutes. Finish the last 3 minutes with a surge. This workout is teach your body how to respond when you ask it while building your endurance.
  • Focus: on good form, lifting your feet and running light and easy.

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February 17th, 2017|0 Comments

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February 12th, 2017|0 Comments

XTERRA’s Couch to Trail Series Intro - New to XTERRA? by Mimi Stockton and SheriAnne Little for PRS Fit February 16, 2017 Do you love triathlon but want to do something more epic?  Something

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