You're going to love this 12 week training plan specifically designed around the course in Puerto Rico from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 12 detailed weeks of course-specific swimming, biking and running workouts as well as strength training exercises, we also include swim, bike and run course preview videos with Coach Wendy. We go over the course layout, race strategy, and coaching tips so you know exactly what to expect and how to successfully navigate not only the course but also the transitions. Our instructional videos don't stop with our exclusive course previews. We also include personalized instructional videos before every 4-week training block. You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate and pace training so you know the purpose and effort of each workout. This program is designed with intermediate or advanced triathlete in mind. Before you start this program, you'll need to be comfortable swimming 1500 yards without stopping, biking for 35 miles and running 8 miles. If you can do all that, you'll do great with this plan. This plan starts in the pre-competition phase of your training and is designed to gradually build intensity with a race or race simulation the 4th week. The next 6 weeks will continue to build on race specifics to The final 2weeks take you though a gradual taper to ensure you are recovered and ready to finish healthy and strong! Spectators and athletes alike are treated to amazing views on this course, whether from San Beach, Dos Hermanos Bridge or the Caribe Hilton's San Geronimo grounds. You'll start your day with a 1.2-mile swim in the protected waters of Condado Lagoon, followed by a 56-mile bike over the northern part of the island to Dorado and on to challenging cross-winds near the Atlantic Ocean. The two-loop, 13.1-mile run course winds through the northern part of the islet with picturesque views of the Atlantic Ocean and Spanish architecture. So, are you ready to rock and roll!?
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort
CD: 15 minutes
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Strength and Injury Prevention - Website
Run Test (3-Mile Time Trial):
• Do this test on a track or a treadmill.
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near
where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,
• Clear your watch and heart-rate monitor (as applicable to you) and run
three miles as fast as you can. To do this well, you need to really keep
your pacing even and not go too hard/fast too soon. Again, you want to
cover the three miles as quickly as possible, not go real fast and then slow
down. Note: If your heart-rate monitor does not measure average heart
rate, note your heart rate with one mile to go, with1/2 mile to go, and at the
completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to
minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the
three heart rates you noted.
WU: 100 Swim, 6X50s drill, 100 swim
MS: 6X 200 zone 3, RI 20"
CD: 4 x 75 kick/drill/swim
Bike 2:00 (zone 2-3)
WU: 30 minutes zone 1-2
MS: 85-90 rpms.
Total workout load 68 minutes
ladder 20, 18, 16, 14 and 12 minutes @ zone RI 3:00
CD: 10 minutes zone 1-2