IRONMAN 70.3 BIKE BOOST PWR | WATTS AG 20 WEEKS
Author
Paul Gardner
All plans by this CoachLength
21 Weeks
Typical Week
1 Other, 3 Bike, 2 Strength, 1 Brick
Longest Workout
3:20 hrs bike
Plan Specs
triathlon half ironman advanced power based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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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Stats
Sample Day 1
Warm up with 10 mins 90 RPM Easy, incorporating 3 10 Sec spin ups to 120 RPM first 5 mins building to 90 RPM Moderate last 2 mins
5 x 9 minute Sweetspot Intervals
Do the intervals at 91-95% of your FTP and recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm
Sample Day 5
Ride: Cadences for both efforts should be above 90rpm
Zones: Under efforts should be RPE 8 of threshold, over efforts should be RPE 9
RIDE GUIDE
1 minutes Under
1 minutes Over
1 minutes Under
1 minutes Over
1 minutes Under
1 minutes Over
1 minutes Under
1 minutes Over
1 minutes Under
1 minutes Over
5 minutes Active Recovery
Repeat this 10 minute block 4 more times with rest between.
Cool down before finish.
Session 2 and every following Week - add 30 seconds to everything except the max effort
Sample Day 7
Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.
Don't overdo it, but pick a challenging few exercises and stick to it
AND you can watch the below too:
For some video instruction simply click on the following, incorporate into your routine especially during the September to March period
https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1
Hip Piriformis (deep hip muscles)
https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2
https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy
Hip Glute Med (support the stance and assist a strong run0
https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3
https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy
Runner Touch (good all around glutes)
https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8
Hot Salsa, lunge. Glutes Hamstrings
Sample Day 8
Warm up with 10 mins 90 RPM Easy, incorporating 3 10 Sec spin ups to 120 RPM first 5 mins building to 90 RPM Moderate last 2 mins
5 x 9 minute Sweetspot Intervals
Do the intervals at 91-95% of your FTP and recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm
Sample Day 10
STAY IN ZONE 2-3 riding again tomorrow
Sample Day 11
Cycle Time 3 hours Distance
Main set 3hrs on hilly terrain at 70.3 Ironman pace, build effort uphill’s to MAX, stay in one gear once warmed up, big ring and high rear cassette whenever possible. Pick your ideal level from below
Sample Day 12
warm up, then do 5-10 sessions of 3 mins 90% FTP, straight into 1 min 100% FTP then straight into 110% FTP with all out for last 10 seconds into 2 min recovery