IRONMAN 70.3 BIKE BOOST PWR | WATTS | AG 20 WEEKS
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Plan Description
Sport: TRIATHLON 70.3
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs AND 70.3 BRICK SESSIONS
Distance | Event: 70.3 Race [6-9 hours per week]
Suitable for: Age Group | Performance ONLY [POWER | WATTS BASED]
You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference in their biking ability
These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.
The plan includes optional bike sessions and is structured on early to midweek speed work, and end of week / weekend longer endurance oriented bike sessions. Mid programme you'll be doing bricks mid week, and towards the end you'll be doing outdoor bricks over longer rides with a race simulation to end. The programme also includes an alternate race taper week for you to do if you are using this plan right up to race day. YOU WILL NEED A POWER METER OR DEVICE
What you get:
• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Full how to use PDF guides on sweat rates, racing, bike handling and much more
• Free Run Technique Video Library on YouTube
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training
Racestronger.com Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most.
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Bike POWER based plans on Training Peaks http://bit.ly/power_me_up
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
5:08 hrs | 3:20 hrs |
|
Strength
x2
|
0:40 hrs | 1:10 hrs |
|
Brick
x1
|
1:00 hrs | 3:47 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
5:08 hrs | 3:20 hrs | |
|
|
0:40 hrs | 1:10 hrs | |
|
|
1:00 hrs | 3:47 hrs |
Training Load By Week
