36 Week All Levels Iron Distance Triathlon Training Plan
Author
Ben Greenfield
All plans by this CoachLength
36 Weeks
Typical Week
2 Bike, 2 Strength, 2 Swim, 3 Run, 1 Day Off
Plan Specs
running advanced
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Summary
This training plan is specifically tailored to the Iron Distance training and racing distance and is designed for ALL levels, because it includes specific testing sessions to identify your customized intensities for each workout. It was written by 2008 Trainer of the Year Ben Greenfield, using advanced training techniques based on science and practical experience. This plan will bring you to the starting line of your Iron Distance Triathlon event with superior fitness and confidence.
Sample Day 1
Warm-up about 20 minutes. Then time trial for
40 minutes at a cadence of 80-90rpm, in your racing
position. Try to choose a flat course and maintain an
intensity that causes you to breathe hard and the legs
to burn. You must, however, be able to maintain
cadence. Record your average heart rate for the final
30 minutes of this ride. If you have a power meter, also
record power. This will be your bike lactate threshold
heart rate (LT), or bike lactate threshold power (also
can be recorded as "CP30" if using critical power
zones). You can safely subtract 20 beats from you bike
LT to find your bike aerobic threshold heart rate, which
will be your Ironman heart rate. Cool-down well.
Sample Day 1
Superset Series I from Top 12 Resistance
Training Routines for Triathletes, 4x through, 8-10 reps
Sample Day 2
Warm-up 500m. Then swim 5x50m No
Breathers (breathe minimally). Swim 200-300 meters,
focusing on relaxed breathing. Then swim 5x50m
popeye breathing. Swim 200-300 meters, focusing on
limiting head out of water. Swim 5x50m balanced
breath. Swim 200-300 meters, focusing on balanced
breathing. Cool-down 500m. Total 2500.
Swim drill videos available at:
http://www.swimsmooth.com/1004-13-3-16.html
Sample Day 2
Warm up well. Then run a 30 minute time trial on
flat course/track. Punch HR monitor ''lap'' button 10
minutes into Time Trial. Average heart rate for last 20
minutes predicts Lactate threshold heart rate (LT).
Record this value as your new LT or AT (they both
denote the same value).
Sample Day 3
Warm-up 10-20 minutes, then ride 8-12 1-2
minute climbs of varying grades. Shift to a higher gear
than you would normally use for any given climb.
Cadence is 50-60 rpm. Seated. Heart rate max is Zone
5, or lactate threshold +10 beats.
Sample Day 3
Superset Series II from Top 12 Resistance
Training Routines for Triathletes, 4x through, 8-10 reps
Sample Day 4
Warm-up 10-20 minutes, then find a steep hill
that takes 1-2 minutes to climb. Run in a slow,
controlled manner up the hill, pushing through the
toes and focusing on force application. Walk or light
jog back down the hill. Goal is 7-10 repeats. Easy cooldown
jog.