ELITE- 70.3 IRONMAN, Training Plan- Sessions 100% Exportable to Garmin

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:46

If you have opted for our COMMANDOS ELITE training plan, you are a differentiated athlete. You already know the importance of having a coach to report to. For the mere fact of acquiring the training plan by TrainingPeaks, leaves open the valuable benefits of this platform.

Evaluate the workouts, modify the structure of your sessions, add or remove something from the planning. All this watching your performance measures. And with feedback 24 hours a day. This is to be ELITE level.

Our training plans come with the signature of our Ironman Certified Coach Joel A. de Bem Jr, one of the only coaches in the american continent who brings the proposal of sharing training in the Portuguese, English and Spanish versions of the TrainingPeaks platform.

Focus

Our specialty is the training of entrepreneurs with limited time for training, but who find in sport their valve of escape.
By acquiring this training plan, you will become an athlete who will feel, understand and apply in practice the different steps necessary for your body and mind to evolve to their peak performance.

If you got here, it's because you value the training metrics. And that's why we make our training sessions FULLY structured and exportable for your Garmin.
trainingpeaks plan
Our cycling training sessions come with functional threshold power (FTP) training zones along with the rate of perceived effort (RPE) for those who do not yet have a powermeter. The running sessions are based on pace. Your heart rate should always be checked. However, since it is a measure of effort rather than performance, these are the best ways to prepare a training plan.

Our Methodology

Our planning proposition is that the volume, as well as the intensity of the training, follow a kind of rotation between disciplines (swimming, cycling and running), which will cause the body to absorb each of the different stimulus for each block of that system (see more about this).
Just as we also have crosstraining sessions, which follows an innovative principle of restructuring the athlete's muscular imbalances.

By purchasing the ELITE training plans through our website, we offer exclusive discounts to you!
Still in doubt, you can get our sample workouts, which will give you a better understanding of the practice of our training.

questions

Sample Day 1
0:10:00
BLOCK EXPLANATION

OBJETIVES FOR EACH BLOCK:

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

Sample Day 1
1:30:00
124.7TSS
BIKE threshold

1hour MAX effort

Sample Day 2
0:49:22
2400m
60TSS
Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS:
https://youtu.be/-3n2kymO83I
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
0:59:15
80TSS
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 6 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 3
0:54:19
80TSS
Bl1W01,SS01-1km Fartlek

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 1000m Fartlek intervals
6 x100Z3/200rec/100Z3/200rec/100Z3/200rec/100Z3
Focus on recovery (must maintain same cadence)
CD: 10'easy jog
TT- 0:50

Sample Day 3
0:15:00
7.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day 4
0:15:00
7.5TSS
Flexibility (swim)

https://youtu.be/gr1t0rpNXHc

Joel A. de Bem
|
Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.