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

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach

Length

30 Weeks

Typical Week

2 Bike, 2 Swim, 2 Run, 4 X-Train, 1 Custom, 1 Brick

Longest Workout

1:10 hrs swim
5:00 hrs bike
2:50 hrs run

Plan Specs

triathlon half ironman intermediate advanced masters pace based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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.

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:45
Training Load By Week
Average Weekly Training Hours: 09:45
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:10:00
TRAINING ZONES

VERY IMPORTANT! Well, first before starting the training, we will have to adjust the training zones according to the possible trainingpeaks protocols.
ALL THE METRICS DEPENDS ON THIS!

Run zones:
CTS running
Pace zones:
CTS running
Bike zones:
CYCLES SMART
Bike Power Zones:
CTS6

Sample Day 1

0:10:00
BLOCK EXPLANATION

OBJETIVES FOR EACH BLOCK:

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

Sample Day 1

0:40:09
81TSS
BIKE TEST

20km 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

1:00:04
6.21mi
98TSS
Bl1W01,SS01-1km Fartlek intervals

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

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

$725.00 - Buy Now