IRONMAN 70.3 BASE plan (Beginner, 8 weeks+ run/bike retest week, starts any week+reusable)

Average Weekly Training Hours 07:18
Training Load By Week
Average Weekly Training Hours 07:18
Training Load By Week

This 9 week plan will help any beginner triathlete initially map out their current fitness levels via HR for bike and run and then build their endurance fitness for 70.3 race level



Training plan outline
The plan is broken into 2 weeks of testing, 6 weeks of base and a 1 week retest to measure how much fitness has improved (including a 3 week progression and 1 week recovery cycle)



Typical training week
On avg the plan works off a basis of 2 swim sessions, 2 run and 3 bike sessions in a typical week - with the hourly training load ranging from 6 - 10 hours a week




Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in



Contact
Click here if you have questions about the plan you would like answered and I will get back to you asap



Click here for testimonials


Sample Day 2
0:50:00
1600m
73.881706691358TSS
Swim session - tech/drills + Critical Swim Speed (CSS) assessment

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

We use the first swim set to test your current swimming ability and use this benchmark to judge progress/push on in training

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [12 lengths i.e. 600m, 800m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 3 - single arm (Left)
4 - 6 - single arm (Right)
7 - 9 - fist
10 - 12 - Easy, Mod & Hard free style

Main [600m, 1400m Total]
6 * 100 (done as hard - note avg time from start of 100 to touch wall - take 20 sec recovery imbetween) - overall avg will be your (critical swim speed (CSS) benchmark

Cool down [200m, 1600m total]
200 m back stroke easy

Total session distance = 1600

Sample Day 2
0:40:00
4.97mi
Tempo run

Tempo runs are an excellent way for triathletes to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace

This will feature heavily in this block as it helps build some speed in the legs on top of the endurance we get from the other running sessions

Session details
1km warm up zone 1
6km @10km pace or zone 3
1km cool down zone 1

Sample Day 3
0:50:00
15.53mi
40TSS
Turbo set - endurance or 60 min easy spin

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set is focused on building your endurance which is clearly key for Iron races - ensure you have water and a towel close to hand as these are typically sweaty affairs

10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Nb Target cadence should be in the region of 80 - 90

Sample Day 4
0:50:00
1700m
73.881706691358TSS
Swim session - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1000m, 1500m Total]
5 * 200 m
1st 200m without paddles and pull buoy
2nd 200m with paddles and pull buoy
3rd 200m without paddles and pull buoy
4th 200m with paddles and pull buoy
5th 200m without paddles and pull buoy

Take 30 secs rest imbetween each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)

Cool down [200m, 1700m total]
200 m back stroke easy

Total session distance = 1700

Sample Day 6
0:50:00
6.21mi
Run test

NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward


Please ignore the target distance - this is for tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!


10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 7
2:00:00
31.07mi
Long bike endurance focus

Zone 1/Zone 2 spin

Until we get formal zones in week 2 - work this off perceived exertion or effort i.e. this should feel comfortable and you should be able to hold a conversation at this effort level

Sample Day 7
0.62mi
Post spin brick

1st km do not worry about pace/HR - focus completely on good form - engage your core - slight lean forward and ensuring your stride is landing on the ball of your foot

Steven Moody IRONMANU, Training Peaks and Triathlon Ireland certified
|
SMart endurance solutions

During a successful corporate career, Steven amassed over 15 years experience in endurance sports racing, including 6 full IM full finishes to date and a 70.3 World championship qualification.

Since moving more into full time coaching, including TP level 2, Ironman U and Triathlon Ireland Level 1 coach certifications, Steven specialises in helping time crunched triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback