Boulder 70.3

Average Weekly Training Hours 12:05
Training Load By Week
Average Weekly Training Hours 12:05
Training Load By Week

Either first time 1/2 Ironman,with triathlon experience,or intermediate level athlete,with racing expereince.

Sample Day 2
0:45:00
LT test, 30' TT, avg HR?

BT: 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 (LTHR).

Sample Day 3
0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to:

http://tiny.cc/0rBbU

or see Joe Friel's Training Bible book.

Sample Day 3
0:30:00
1000 TT

WU: Start slow and gradually build pace/effort.

50 swim, 50 kick.

MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 50 and 100. The pace will be called your “T-pace.”

CD: At and easy pace/effort swim 50.

Total—1150

Sample Day 4
1:00:00
CP30, speed

BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course,or on indoor trainer ,set at resistence to ride at 85 rpm's. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

Sample Day 5
0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to:

http://tiny.cc/0rBbU

or see Joe Friel's Training Bible book.

Sample Day 5
0:45:00
Drills, 6x50

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 6
1:00:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Tom Manzi
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Tom Manzi Athletic Consulting LLC

Tom Manzi coaches triathletes for all distances, from sprint distance to Ironman distance races. He also coaches duathletes and runners

Services Offered:One to One Coaching Program: includes development of athletes Annual Training Plan, weekly schedules posted on Trainingbible.com, daily log checks, unlimited telephone/ email contact.

Telephone Consultations: one hour consultations