ELITE- 70.3 IRONMAN BRAZIL 2019- Training Plan Sessions 100% Exportable to Garmin

Average Weekly Training Hours 05:22
Training Load By Week
Average Weekly Training Hours 05:22
Training Load By Week

Ironman 70.3 Brazil offers a scenic course and sparkling beaches, which have been attracting athletes from all over the world.

Special Treatment
The best place to be (near the start of race) with special values;
We will be available 24 hours a day to make everything run as planned. No external concerns;
Assistance on your arrival in Florianópolis;
Best lodging options near the race;
Race Week and Race Day Strategies;
Post-race help until your safe return home.

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.
By purchasing the ELITE training plans through our website, we offer exclusive discounts to you!
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.
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.
We work with perception of effort (RPE), power (Watts), heart rate, pacing. All that is necessary to analyze your conditioning and to present the best solution.
Our planning propose 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.
Just as we also have crosstraining sessions, which follows an innovative principle of restructuring the athlete's muscular imbalances. And that, suited to an intelligent diet, concludes the complete training plan that you can acquire here.
Within the more complex training sessions, we provide you with links to videos explaining those specific training sessions so that nothing is left behind!
More information about our training, you can find on our website:
https://ironmancertifiedcoach.com/

Still in doubt, you can get our sample workouts, which will give you a better understanding of the practice of our training.

Sample Day 2
0:59:30
42.2TSS
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
0:35:00
Hip Alingment

https://youtu.be/rWM1jAHZwu8

Sample Day 5
0:20:00
13.3TSS
Agility drills

https://youtu.be/tm_dgPfO-Ew

Sample Day 6
1:45:00
70TSS
Bl1W01,SS02-RPE- Endurance

WU: not necessary
01:45:00 maintain high cadence
Always on small chain ring.
CD: not necessaryWU: não é necessário

Sample Day 8
0:35:00
Hip Alingment

https://youtu.be/rWM1jAHZwu8

Sample Day 9
1:20:00
80TSS
Bl1W02/5,SS01b Power SETS

WU: 10'easy spin
MS: execute 6x this set
4'3'2'1' decreasing 1 gear on each interval
CD: 10'big gear easy
TT- 1:20

Sample Day 12
0:20:00
13.3TSS
Agility drills

https://youtu.be/tm_dgPfO-Ew

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.