IRONMAN 70.3 BOULDER 12 WEEK TRAINING PLAN // INTERMEDIATE to ADVANCED

Author

Ryan Falkenrath

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 1 Day Off, 1 Strength, 3 Run, 3 Bike

Longest Workout

1:00 hrs swim
4:30 hrs bike
2:20 hrs run

Plan Specs

triathlon half ironman intermediate advanced masters power based hr based pace based strength

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Summary

IRONMAN BOULDER 70.3 12 WEEK TRAINING PLAN // INTERMEDIATE to ADVANCED

BEFORE YOU BUY THE PLAN, check out the virtual training group. Entry into the group comes with off season plan, race specific plan, bi-weekly calls, mentoring and more.
https://setthepacetriathlon.com/stp703boulder2020/

This plan is designed for the intermediate to advanced age group athlete taking on the 70.3 distance with 12 weeks training plan. The primary goal of this training plan is to prepare you for your IRONMAN 70.3 Boulder race.

Before starting the plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan.

By relatively fit, I mean being able to:
- swim 500 meters continuously
- ride 60 minutes
- jog 45 minutes

A typical week includes:
- 3 swims (build to 3000 meters or yards)
- 3 to 4 bike rides (build to 65 miles)
- 3 to 4 runs (build to 14 miles)
- 2 strength sessions

Times are estimated and depends on the individual athlete when running distance work. Your long ride is Saturday, long run is Sunday and Monday is recovery swim day.

This plan utilizes heart rate zones and reported perceived effort. Use of heart rate monitors is not required, but suggested. If distance is called out, perform workout to that distance. Times and distances are estimated for this plan to give a general idea of hours per week. Where time is called out, distances not assumed so totals for plan may reflect workouts with 0 miles. Where distance is called out, time is assumed. DO NOT feel obligated to meet time and distance. Do what's called out in the comments. Bike workouts typically meant for trainer or spin bike, but can be translated for outdoor rides. If the workout does not have a warm up listed, it is implied that there should be a 5 minute warm up jog/spin with dynamic stretching before getting into the main sets. If workouts will be done as a brick, wait for static stretching AFTER the last session for the brick.

TERMS
- EASY RUN // ZONE 2 to low 3 // Low intensity, conversational pace.
- GOAL RACE PACE (GRP) // ZONE 3 // The pace you are aiming to sustain for your race
- SIMULATION RACE RUN (MS): First half segment of run is performed at 60 sec/mile slower than GRP or easy pace, second half segment is performed at Goal Race Pace.
- LONG RUNS // ZONE 2 to low 3 // These runs are performed at 60-70 seconds slower per mile than GRP. Keep the pace easy and aerobic.
- ANAEROBIC THRESHOLD REPEATS (AT) // ZONE 4 to 5 // These repeats (essentially 1M-2KM in distance) should be performed at approximately 10km race pace. The recovery interval should consist of walking or easy running before performing the next repeat. A repeat is the amount of time that is performed at AT.
- STRIDES // Gentle sprints. Smooth, relaxed and easy running accelerations lasting about 10-15 seconds or 60-80 yards/meters. Reach a speed of about 80% of max. Rest about 1-2 minutes between strides
- WARM UP // RUN // 5 to 10 min easy pace + 5 min dynamic stretches
- WARM UP // BIKE // 10 min easy spin @ 90-100 rpm
- COOL DOWN // 5 to 10 min easy pace

If you have any questions or would like one-on-one coaching or consultation on the plan, please head over to www.SetThePaceTriathlon.com and fill out the contact form, email or message me at info@setthepacetriathlon.com.
I am a USAT Level 1 Certified

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:06
Training Load By Week
Average Weekly Training Hours: 11:06
Average Weekly Breakdown

Ryan Falkenrath

www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!

Back to Plan Details

Sample Day 1

0:45:00
500m
0.74TSS
SWIM // 500's // 500

SWIM // 500's // 1 x 500 // Set 1 easy

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 1

0:30:00
STRENGTH // SHOULDERS

STRENGTH // SHOULDERS // https://drive.google.com/file/d/1hU5T3chsk3SdYMKBjo9bkK5l9ZWiwcYg/view?usp=sharing

Sample Day 2

0:49:00
5mi
RUN // RACE EFFORT TEMPO // 49 MIN

RUN // RACE EFFORT TEMPO // 15 MIN WARM UP // 2 sets // 1 set = 10 MIN race effort Z3 + practice nutrition intake + 2 min easy Z1 recovery // 10 MIN Z1 cool down // STRETCH // FUEL // HYDRATE // R&R

TOTAL DISTANCE AND AVG PACE ESTIMATED.
Adhere to plan intervals and effort.

Sample Day 3

1:00:00
17mi
BIKE // BASE WORK

BIKE // BASE WORK // https://drive.google.com/file/d/1_9Ru9OB8bIJJ8ULCeQqCIbgFhDfLhV8E/view?usp=sharing

DISTANCE IS ESTIMATED.
Follow workout directions and ignore estimated speed and distance.

Sample Day 3

0:30:00
STRENGTH // squats/push ups/hops/plank/jacks

STRENGTH // STRENGTH: CIRCUIT (squats/push ups/hops/plank/jacks) // https://drive.google.com/file/d/1BXauH8osWl5TdNAYVdtkE-ppXpvnsHp9/view?usp=sharing

Sample Day 4

1:00:00
20mi
BIKE // Z2// 60 MIN

BIKE // Z2 // 60 MIN Z2 (below race effort) @ 85+ rpm // STRETCH // FUEL // HYDRATE // R&R

DISTANCE IS ESTIMATED.
Follow workout directions and ignore estimated speed and distance.

Sample Day 5

1:00:00
1500m
0.74TSS
SWIM // 500's // 1500

SWIM // 500's // 3 x 500 // Set 1 easy // Set 2 Medium // Set 3 Hard

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

IRONMAN 70.3 BOULDER 12 WEEK TRAINING PLAN // INTERMEDIATE to ADVANCED

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