IRONMAN 70.3 BIKE BOOST PWR | WATTS AG 20 WEEKS

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:49

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.

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
Bike POWER based plans on Training Peaks http://bit.ly/power_me_up

Like and Join on Facebook! http://bit.ly/racestrongerteam

Sample Day 1
1:40:00
117.4TSS
TURBO ELITES |TWO 5x9s SS FTP

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
1:15:00
90.8TSS
TURBO ELITES | Threshold Under/Overs 1-3 RPE

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
0:45:00
Best Body Weight Glute

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
1:40:00
117.4TSS
TURBO ELITES |TWO 5x9s SS FTP

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
1:00:00
56.3TSS
OPTIONAL BIKE EASY

STAY IN ZONE 2-3 riding again tomorrow

Sample Day 11
3:00:00
One Gear Workout FTP [S]

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
0:57:00
70.8TSS
TURBO ELITES | Triples 1-6 FTP

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

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com