Coeur d'Alene 70.3 + Coaching VIDEOS

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Coeur d'Alene 70.3 + Coaching VIDEOS


Wendy Mader

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16 Weeks

Typical Week

1 Day Off, 2 Bike, 2 Swim, 1 Strength, 3 Run

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:20 hrs run

Plan Specs

triathlon half ironman intermediate advanced power based hr based

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Are you ready to take on one of the most scenic and spectator friendly triathlon courses in North Idaho?! If so, then you are going to love this 16-week Ironman 70.3 Coeur d'Alene training plan from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 16 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 spend more than 45 minutes going 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 both beginners and intermediate athletes in mind. It's time vs. distance based.

Before you start this program, you'll need to be comfortable swimming 1500 yards, biking for at least an hour and running for 45 minutes. If you can do all that, you'll do great with this plan. The goal of this program is to increase your weekly volume (time/distance) with added race specific intensity. The first 4-week phase is your preparation phase. The second 4-week phase continues to build strength and volume. The end of phase two includes the option of adding an event or race simulation. The third training blocks moves into race specific volume and intensity; we call this your competitive phase. The final 4-weeks takes you through a gradual taper to ensure you are recovered and ready to finish healthy and strong! So, are you ready to rock and roll!?


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:55
Training Load By Week
Average Weekly Training Hours: 08:55
Average Weekly Breakdown

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

Sample Day 1

Bike test

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

Sample Day 2

Test Swim

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.

Sample Day 3

Run Test

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.

Sample Day 4

Preparation: Stability and Mobility

Same as Wednesday

Sample Day 4


Goal is distance or time pending your experience and ability
WU: 100 Swim, 6X50s drill, 100 swim
MS: 6X 200 zone 2, RI 20"
CD: 4 x 75 kick/drill/swim

Sample Day 5


Ride mindful of your cadence and pedal stroke

Ride 1.5 hours ride on your trainer or road
WU: 15' zone 1
MS: for the next 60’, zone 2, alternate spin up to 110 RPMS for 30" then 30” 70 rpms, then 2 minutes @ 90 rpms. Focus is on smooth pedaling focus on efficiency of movement not high effort
CD: 15’ zone 1

Sample Day 6


WU: 15' zone 1
MS 5X (3 minutes steady zone 2 into 2 minutes zone 3) RI 3'
CD: 5 minutes zone 1-2

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