70.3 Florianopolis Brazil 2018 (15 Weeks Block Cycles)

Average Weekly Training Hours 11:03
Training Load By Week
Average Weekly Training Hours 11:03
Training Load By Week

This exclusive training system will lead you in the best conditions for the debut of this wonderful event in Brazil.

We offer COUPONS 25% discount on this plan.

Send us an email to receive the discount code. Limited offer.

In total, there are 103 fully structured training sessions, so you have full control in your watch.

By purchasing this training plan, you can still have the complete follow-up of the Ironman Certified Coach Joel, creator of this special training plan.

My specialty is to train busy executives with limited time for training.

Being Florianópolis the place of Residence of our Commandos coach Joel, this becomes a great facilitator for his athletes to race on Ironman Brazil.

Currently, being one of the only ironman certified coach in Brazil, you can be sure that you will be in good hands. For this way, both in the question of receptivity in our country, from its arrival in Florianópolis, to its accommodation and transfers, all this will be taken care of for our athletes.

Knowledge of the course, climatic conditions, and the best tips for the good progress of the race will be key aspects for our athlete to have the best experience of all.
In our training methodology, each block follows one goal for each modality.

This way, each physical capacity can be harnessed to its maximum without compromising its performance.

The proposal of a planning in which volume as well as intensity of training, follow a sort of rotation between disciplines (swimming, cycling and running), will cause the body to absorb each of the different stimulus for each block of that system.

http://ironmancertifiedcoach.com/portfolio/block-system/

Buying this program, you will have:

Special Treatment

The best place to be (near the start of race) with special values;
We will be available 24 hours a day to make everything run as planned. No external concerns;
Assistance on your arrival in Florianópolis;
Best lodging options near the race;
Race Week and Race Day Strategies;
Post-race help until your safe return home

Sample Day 1
0:48:00
74.7TSS
CROSS-W01,Stabilization-SS01

MS:
https://youtu.be/mlEAwp4hHt8
Pre exhaustion: FIRE HIDRANT
Followed by: SUPER SET
ISOMETRIC: 60''
EXECUTION: 15 X
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 1:00

Sample Day 2
0:55:00
2400m
55TSS
S-Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS:
Dolphin breakout:
a) take a dive, come up and breakout 4 strokes
10 x 25m (each 25 = 3or 4 breakouts )
30''rest between sets
b) 2 x 200 easy
c) 10x 75 as: 3 x (12,5''max/stop/12,5''max/stop)
5'' on stop(floating) no walls pushs
1'rest between sets (75m)
CD:
100 catch up drill light + 500m easy
TT=2400

Sample Day 2
1:12:40
51.6TSS
B-Bl1W01/4,SS01- Endurance high cadence

WU: 10'easy spin
MS:
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(execute 8 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 3
1:05:00
85TSS
R-Bl1W01,SS02- Interval training

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 20 x 100Z3@200Z2/3rec
Objetive is maintain high cadence on recovery
Difference effort/rec must be on muscle effort
CD: 10'easy jog
TT- 1:05

Sample Day 4
0:45:00
1950m
45TSS
S-Bl1W01/4,SS02a Power SETS

WU: Elastic routine first (10')
4 x (25kick/25 catchup/25pull)
MS:
8x 50 as:
5''vertical kick +
4 power strokes
2 power single arm left
2 power single arm right
recovery final meters +
25m recovery
10 x 75 (12,5/12,5/50)
12,5 catchupdrill with paddles/
12,5 explosive pull / 50m easy without paddles
40''rec between sets
CD:
500m TI(total immersion stye)minimum effort
TT1950

Sample Day 4
1:00:00
40TSS
B-Bl1W01,SS03- supported session

WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00

Sample Day 5
0:55:00
55TSS
S-Bl1W01/2/3/4/5/6,SS02- Support Session

WU: Elastic routine first (10')
MS: 45' CONTINUOS EASY EFFORT
TT- 0:55

Joel A. de Bem Junior
|
Commandos Legion

Team commandos is an extremely personalized tracking online training which prioritizes the details of each athlete as if it were the only one.