Off Season Strength Training for Triathletes

Beyond Logging Mileage

10 week program: January 22 - March 28

Take your race season to new levels by focusing your off-season on strength training to increase power production and reduce risk of injury.

This progressive program will develop neuromuscular, balance, and stability skills that will prepare you to safely increase your mileage in the build phase of triathlon/multisport training.

Cost: $450 for full 10 week program (3 sessions per week, 30 sessions total)


registration closes Jan 18

2 strength sessions per week

10 weeks, 20 strength sessions total

2 coaches at every session

TRX incorporated into all sessions

Tuesdays and Thursdays 6-6:50am

1 cycling class per week

10 weeks, 10 cycling classes total

flexible schedule: you pick your instructor at Wired

coaches will review cycling data & provide feedback


  • Package also includes two self-directed training plans: a 5 week cardio-focused plan will be provided in week 5 of the training program to begin ramping up cardio (swimming, cycling and running) & a 12 week integrated triathlon training plan will be provided at the conclusion of the strength training program, custom-built for each participant's target race.
  • All 10 participants will be encouraged to sign up for a race together, we will determine the best race for everyone's schedules in the first week of the program—coaches will race with you!

registration closes Jan 18

Program Coaches

Eugene Diefenbach

Eugene is a USA Triathlon certified coach and NASM certified personal trainer with dozens of multisport races under his belt, ranging from sprint distance triathlon to full Ironmans. He regularly earns overall and age group podium spots and has competed at the regional and national level in both duathlon and triathlon. He also enjoys cycling races - especially hilly ones! Eugene is a strong believer in the power of strength training to build speed and prevent injury.

Lauren Belisle

Lauren is a Spinning® and TRX certified group fitness coach with a passion for triathlon. She's especially fond of aquabike races and represented Team USA at the ITU Multisport World Championships in the long course aquabike in 2017. In 2019, she's training for two Half Iron-distance races as well as some shorter distance triathlons and cycling time trials. Strength training was a major component of Lauren losing 80 pounds in her early 20s, and she's remained dedicated to the "swim bike run lift" life ever since!

Ray Lake

Ray is a American Council on Exercise (ACE) certified personal trainer, Indoor Cycling and TRX certified coach. He served 20 years in US Army Special Forces. Much of Ray's experience lies in personal security, physical fitness and civil affairs. Added to an amazing military career Ray has been active in Triathlons, Marathons and Adventure Racing and has completed hundreds of races in a competitive career that has spanned nearly three decades. His enthusiasm for fitness is contagious and he will always help you break through your challenges to find new strengths!

Zan Larsen

Zan is a American Council on Exercise (ACE), Spinning® and TRX certified group fitness coach whose passion for racing is only outpaced by her passion for her dogs. After Peace Corps and Grad school she had gained over 30 pounds! Determined to regain a healthy lifestyle, she signed up for an Olympic Tri. Crossing the finish line of her first race she was hooked and dedicated to keep racing, keep improving--what she didn't expect was, only six years later, to qualify and compete at US Triathlon Age Group National Championships and qualify to represent Team USA for ITU Aquabike World Championships this year!


registration closes Jan 18