IRONMAN 70.3 BIKE BOOST HEART RATE AG 20 WEEKS

Average Weekly Training Hours 06:17
Training Load By Week
Average Weekly Training Hours 06:17
Training Load By Week

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 HEART RATE 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 AN HR MONITOR 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.

AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
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Sample Day 2
0:45:00
TEST - *KEY BIKE [Max] LTHR

Warm up, on the trainer | turbo trainer | Wattbike or similar. Or outside. 10Mins

When you are ready ride as hard as you are able for 30 minutes. Your LTHR is your average HR for the last 20 minutes. Put this result into Training Peaks: Record this and note in real time or after your session has uploaded do this:

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones VIDEO

HOW TO input your results into Training Peaks here: https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

Click on your completed session in Training Peaks

a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box

If you just recorded your 20 min session then your average HR will show in this box, Use that figure for your zones input.

IF your session was longer and incorporated the 20 minutes then:

b) navigate to that graph - ensure that its showing time as its main axis

c) select the full 20 | last 20 minutes of the proper test you want to if you included your warm up in the session recorded by clicking and holding your mouse button and dragging

d) the statistics will change for the time period you just selected in the right box, use the average HR score you see there to input into Training Peaks zone setting

Go to settings, click zones, select Heart Rate heading then 'add activity' and choose bike or amend what figures are already there by overwriting them by doing the following:

Put the average HR result into the 'threshold' input box, use max and resting HR figures IF you know them, then choose lactate threshold as your 'type' and 'Andy Coggan' as your calculation method then save the result and APPLY.

All your bike sessions will then default and show your target HR's for the session and intervals within them if any


ALTERNATE


(The LTHR (lactate threshold heart rate- the point where you go from Aerobic sustainable for an hour to ANAEROBIC sustainable for a few minutes only is different for biking as opposed to running as it is not weight bearing)

If you wish to use the results from your RUN threshold test then use the following percentages below - input them into your bike zones MANUALLY

Navigate to your profile on TP>Settings> Zones, select HR, 'add activity' BIKE and add or amend your bike HR zones manually

Bike Zones
Zone 1 Less than 81% of RUN LTHR
Zone 2 81% to 89% of RUN LTHR
Zone 3 90% to 93% of RUN LTHR
Zone 4 94% to 99% of RUN LTHR
Zone 5a 100% to 102% of RUN LTHR
Zone 5b 103% to 106% of RUN LTHR
Zone 5c More than 106% of RUN LTHR

A not quite as good alternate is to simply knock off around 12-15 beats off your maximum known HR, and use that figure for TP to auto compute. Use 'Max HR' as the methodology, and 'Joe Friel for bike' as the calculation and press

Sample Day 4
1:35:00
77.5TSS
TURBO ELITES | - TWO 5x9s SS LTHR

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

Rrecover 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 8
1:15:00
85.8TSS
TURBO ELITES | Threshold Under/Overs 1-6 LTHR

Turbo/Rollers/Static Bike: Threshold Under/Overs 

Ride: Cadences for both efforts should be above 90rpm
Zones: Under efforts should be 90% of threshold, over efforts should be 110% threshold
RIDE GUIDE
British Cycling 20-minute warm-up
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 10
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 11
1:35:00
77.5TSS
TURBO ELITES | - TWO 5x9s SS LTHR

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

Rrecover 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 13
1:00:00
56.3TSS
OPTIONAL BIKE EASY LTHR

STAY IN ZONE 2-3 riding again tomorrow

Sample Day 14
3:00:00
240TSS
One Gear Workout LTHR 300 [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

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.

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