23-Week Beginner/Intermediate IRONMAN 70.3 Plan (Bike Power/Run HR & Pace)

Average Weekly Training Hours 07:56
Training Load By Week
Average Weekly Training Hours 07:56
Training Load By Week

This plan is targeted for athletes that want to perform well at the 70.3 distance and favors the quality of the training over the quantity of it. This is the most comprehensive plan. It includes benchmark testing, methods to calculate training and racing zones, periodized training, taper planning, and metal preparation throughout the 23-week plan. EVERY WORKOUT CAN BE EXPORTED TO YOUR GARMIN, TO TRAINER ROAD, ZWIFT, ETC. This increases the quality of the workouts and saves you time. This is a complete plan including Swim, Bike, Run and Strength and INCLUDES ACCESS TO THE COACH for general inquiries.

Sample Day 1
0:10:00
3.3TSS
Welcome to Octane Athletics Training Systems!

DO NOT DELETE THIS. THE ATTACHMENT WILL ALLOW YOU TO EASILY CALCULATE YOUR SWIM PACE ZONES, HR & PACE ZONES FOR THE RUN, AND HR & POWER ZONES FOR THE BIKE.
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Thank you for choosing a training program from Octane Athletics Training Systems for your 70.3 journey.

Here is what you can expect:
- You will build your fitness, strength, and speed
- You will be adapting your body for race day situations like effectively running off of the bike
- You will increase your performance each and every week

Here is what it takes from you: CONSISTENCY. That is everything when training. If for some reason, you cannot get a workout done, move on to the next day. Do not stack workouts up and/or play make up. Just get right back at it and move on. IRONMAN training is relentless, so making up workouts can have longer term impact on the workouts that follow. Getting the workouts done is important. What makes them more important is that they are done with QUALITY.

I look forward to you finishing this program and having incredible success on race day. Believe in yourself and enjoy your journey!

Attached to this is a file with some commonly used terms that you will find in throughout your training program. This will help you as you move through the program.

If you have questions, every plan includes 3 FREE "phone a friend" sessions. What I mean is that you can email me at info@octane-athletics.com and I will answer your question up to three times throughout the program. You can add as many 30 minute consultations as you'd like for $39 each. If that is of interest to you, just email the same email address to set these up.

Thank you,
Coach Dave Jimenez
@bigdave4

Sample Day 1
1800m
Threshold Swim Test - 1K Straight (70TS.1.1)

WARM UP
200 Swim
200 Kick with Board and Fins
200 Pull with Paddles and Buoy
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MAIN SET - Threshold Test
1000 Time Trial - Swim it straight and go as hard as you can the entire time. When the 1000 is finished, take 1 minute of rest then start the cool down.
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COOL DOWN
200 Easy Freestyle

Sample Day 1
0:30:00
30TSS
.5 | Before Bed - Hips / Glute Strengthening

Repeat the following 3 times:
10 Monster Walks leading with each leg. (https://youtu.be/RJpoUJaHVVA)
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10 Two-Legged Squats (https://youtu.be/ml1OeAljIp0)
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10 Prone Alternate Arm & Leg Lift (https://youtu.be/YrrnXPh3gb8)
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10 Glute Bridge
(https://youtu.be/8bbE64NuDTU)
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10 Glute Kickbacks on each side (https://youtu.be/26qmCoP8IyA)

Sample Day 2
1:00:00
91.7TSS
Z4+ | 1.0 | Bike LT Field Test / Benchmark (70TS.1.2)

The best place to do this is on the trainer. Use the trainer, just be sure you push yourself on the main set. WEAR YOUR HR STRAP. It's critically important to gather that data and sync it with TrainingPeaks.
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WARM UP
Spend the first 20 Minutes getting warmed up. Start with an easy spin and increase the effort from there. Do not cut the warm up short.
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MAIN SET
Perform a 30 minute time trial. I want you to go AS HARD AS YOU CAN for 30 minutes. The ENTIRE 30 minutes. If you start out very hard and have to back off a bit, thats fine, but never stop. Keep going hard.
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COOL DOWN
Spend the final 10 minutes cooling down with an easy spin
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Log how you feel in TP and upload the file please.

Sample Day 3
1:00:00
91.7TSS
Z4+ | 1.0 | Run LT Field Test / Benchmark (70TS.1.3)

The best place to do this is at a track. You can also use a treadmill, just be sure you push yourself on the main set. WEAR YOUR HR STRAP. It's critically important to gather that data and sync it with TrainingPeaks.
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WARM UP
Spend the first 20 Minutes getting warmed up. Start with an easy walk then an easy jog then a brisk jog. Do not cut the warm up short.
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MAIN SET
Perform a 30 minute time trial. I want you to go AS HARD AS YOU CAN for 30 minutes. The ENTIRE 30 minutes. If you start out very hard and have to back off a bit, thats fine, but never stop. Keep going hard.
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COOL DOWN
Spend the final 10 minutes cooling down with an easy jog for about 5 minutes then walk for the remainder.
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Log how you feel in TP and upload the file please.

Sample Day 3
0:10:00
6.7TSS
.5 | Before Bed - Foam Roll and Light Stretching

HIT THE LEGS ESPECIALLY!

Sample Day 4
0:30:00
30TSS
.33 | Before Bed - Dynamic Flexibility

Lying on Back:
Hip Crossover (http://lewisvillemassage.com/images/hip-crossover.jpg) - Arms out in the "T" position, feet flat on the floor, knees bent and together. Roll both knees to the right side slowly controlling the lowering of your legs, letting the weight of your legs pull to end range even if the opposite shoulder comes off the floor; pause briefly, then in a controlled manner, take the legs to the opposite side. Hold 5 seconds each time and repeat 3 times to each side.
Hip Rotation (http://lewisvillemassage.com/images/hip-rotation.jpg) - Arms out in "T" position, knees bents, feet flat on floor slightly wider than shoulder width apart, anchor the right foot to the floor while letting the left knee roll inward and letting the weight of the left leg pull to end range, pause 5 seconds, return to starting position and repeat with right knee. Keep your anchored foot flat on the floor as you move the opposite leg. Repeat 3 times to each side.
Leg Overs (http://lewisvillemassage.com/images/leg-over1.jpg and http://lewisvillemassage.com/images/leg-over2.jpg) - Arms out in "T" position, legs straight on the floor. Lift leg up as high as you can while keeping the knee straight and then cross it over your body toward the floor. Keep core tight and return to the starting position. Hold 5 seconds each time and repeat 3 times to each side.
Lying on Stomach:
Scorpions (http://lewisvillemassage.com/images/lying-on-stomach.jpg) - Arms out in "T" position, legs straight on the floor. Lift one leg up and over toward the opposite shoulder being sure to bend the knee and keep the leg abducted (apart from opposite leg), hold 5 seconds then return to starting position and repeat to the opposite side. Be sure not to let you thigh drop toward the opposite leg. Hold 5 seconds each time and repeat 3 times to each side.
Press Ups (http://lewisvillemassage.com/images/press-ups.jpg) - Hands under shoulders, press up while keeping low back and gluten relaxed. Go as far as you comfortably can, pause 5 seconds, and return to starting position. Repeat 3 times.
Inch Worms (http://lewisvillemassage.com/images/inch-worms1.jpg and http://lewisvillemassage.com/images/inch-worms2.jpg) - Start in a push up position and walk your feet toward your hands keeping your knees straight and your heels on the ground. Stop when you feel a stretch in the back of your legs then slowly walk your hands away from your feet until the stretch goes away. You are only doing this movement one time.
Sprinters Stretch (http://lewisvillemassage.com/images/sprinters-stretch1.jpg and http://lewisvillemassage.com/images/sprinters-stretch2.jpg and http://lewisvillemassage.com/images/sprinters-stretch3.jpg and http://lewisvillemassage.com/images/sprinters-stretch4.jpg) - Kneel on your right knee with your left leg in front of you with your foot flat on the ground. Place your hands on the floor to support yourself and straighten your left him and knee slowly, keeping your foot flat. Hold for 5 seconds, lower and repeat two more times. Repeat the stretch with your left foot turned out, then with your left foot turned in. Then reset the entire exercise with your right leg in front and repeat the whole thing.
Spider Man (http://lewisvillemassage.com/images/spiderman2.jpg and http://lewisvillemassage.com/images/spiderman2-08.jpg) - Lunch forward onto your right leg. Bring your right arm to the inside of the right leg and lower your hips toward the floor until you feel a stretch in the left hip flexor. Hold for 10 seconds while keeping your back leg straight then drop your back knee to the ground, bend the back knee and grab your foot with your opposite hand, bring foot toward your flute ad you lower your hips to the ground. Hold this for 10 additional seconds.
Thread the needle Stretch (pigeon pose) (http://lewisvillemassage.com/images/thread-the-needle1.jpg and http://lewisvillemassage.com/images/thread-the-needle2.jpg) - On hands and knees, lift one leg up and over the opposite ankle, s

Dave Jimenez
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Octane Athletics Training Systems

Dave Jimenez is a USA Triathlon & IRONMAN Certified Coach & is the founder & head coach of Octane Athletics Training Systems, an endurance coaching firm based in Texas. Dave is a two time IRONMAN & a Boston Marathon finisher. Octane centers everything they do on three principles...TEAMWORK | OPTIMISM | POSITIVITY. Dave is a community-minded coach, delivering over 20 free endurance seminars & clinics per year & sharing his knowledge on the Octane Athletics Fuel Your Fire Podcast.