IRONMAN 70.3® Traverse City Training Plan (Experienced, 14 Weeks)
Author
David Glover, MSE, MS, CSCS
All plans by this CoachLength
14 Weeks
Typical Week
1 Day Off, 3 Swim, 3 Bike, 4 Run, 2 Strength
Longest Workout
1:00 hrs swim
3:30 hrs bike
2:00 hrs run
Plan Specs
triathlon half ironman intermediate advanced hr based
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Summary
Commit. Train. Perspire. Believe. Overcome. Achieve.
When you cross the finish line of an IRONMAN 70.3® triathlon, you've accomplished something very special.
Designed for EXPERIENCED triathletes who have completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in your IRONMAN 70.3 Traverse City RACE.
Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.
Starting 14 weeks before your goal race, this plan progresses through two base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter as well.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 60 minutes
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.
Please note:
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
Stats
Sample Day 1
W/U:
200 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s
Main Set:
4 x 500 FR steady (maintain same pace across all four - PADS on #4), r30s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Sample Day 1
Z2 on a hilly course with any hills in Z3.
Sample Day 2
Field test to set your training zones for the run.
Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.
Your training zones may shift over time as you become more fit.
Sample Day 3
W/U:
300 every 3rd length Catch Up Freestyle Drill, r10s
4 x 25 Tarzan Drill, r10s
Main Set:
Pyramid (use pull buoy on odd intervals - e.g. 100, 300):
100, 200, 300, 400 FR steady, r20s
then
400, 300, 200, 100 FR Z3, r20s
4 x 50 FR (25 FAST, 25 EZ), r15s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Sample Day 3
Field test to set your training zones for the bike.
Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.
Your training zones may change over time.
Sample Day 4
W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s
Main Set:
1 x 1000 FR time trial - as fast as you can but pace yourself, r60s
See "Swimming Field Test" at http://www.enduranceworks.net/resources/ to calculate your swim training zones.
C/D: 200 easy CHOICE
Sample Day 4
Warm up 10' easy with 6 x 30" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Hill repeats on moderate hill or 4-6% on treadmill:
4 x 60" up Z4 fast, jog down easy + 15" rest
4 x 30" up Z5 very fast, jog down easy + 15" rest
Finish Z1/Z2