Hi athlete! Coach Griffin here.
Madison, WI holds a special place in my heart because it is where I followed my fathers footsteps and completed my first Ironman 140.6. The support of the town and the volunteers in Madison are unmatched and make for a truly epic race day experience.
Prior to signing up for the 140.6 in 2019, I signed up for the 70.3 (see you on the starting line!) and built this training plan to follow, so I trust that it will get you to the starting line ready to handle the toughness of this course. With attention to both the science and art of training and racing, this plan gives you the tools to take your performance to the next level. This plan focuses on consistency because consistency is the number one ingredient for success.
The training plan is built around your current ability and is designed to take you from where you are to where you want to be with efficiency by using specific workouts that target key Pace & Power levels. This plan is most effective when using power on the bike and pace in the pool and on the run, but it can be switched to HR on the bike/run by aiming for the same training zones in each workout. That said, power is an important metric and can really help dial your training efficiency in to help you reach the next level.
Several resource guides are spread throughout the program to help you plan, train, and execute with the right mindset and perspective. The weekly focus will help keep you motivated and intentional, while the weekly review will help you build confidence with all the things you're doing well and hone in on the areas you can grow.
I can't wait to see what you can do and hear about your incredible journey.
"Hard things take time to do, impossible things take a little longer." - Percy Cerutty
Easy day @ aerobic effort.
Notes: The purpose of this workout is two-fold.
1. Spend more time in the aerobic zone
2. Active recovery from the first part of the week.
No need to push these workouts, in fact that is counter productive. The goal is to create consistency and adapt the body to training stress over the duration of the training program.
Recovery Ride: Optional recovery ride today with a few hard 30s intervals mixed in. 30s intervals are fantastic way to build mitochondrial density without adding too much stress and can break up an otherwise monotonous training session.
Variable Effort Long Ride. Stay mostly steady between 60%-75% FTP with a few harder minutes.
The purpose of long endurance rides is to increase aerobic capacity. Sustained effort mostly in the aerobic zone is ideal for most of the season due to its ability to increase mitochondrial density and capillaries in muscles without adding too much stress. This allows for consistency in week to week and is a critical component for success.
These rides are also ideal for experimenting with fueling. Finding what works for your body early is a great way to set your season up for success. I use a company called Infinit Nutrition for a custom blend. You can use the link in the attachment for 10% with our special coupon code!
Brick Run: 10 minutes of easy running @ recovery/aerobic pace off the bike to get accustomed to post bike legs. Success in triathlon is dependent on being able to run AFTER the bike! This transition is something that should be taken seriously and should feel less foreign by the time race day rolls around.
Steady effort long run. Pace can vary but stay in the prescribed training zone, ideally done on a softer surface (crushed gravel, clay, dirt, etc.) but pavement is okay as well.
These long runs are truly long runs. Focus on pace, it's okay if it feels slow. This teaches the body how to burn a proportionately high amount of fat than it would, as well as increases aerobic capacity without adding too much stress. Consistency is the magic word. You want to finish this week knowing you will be able to handle next week's training.
If you haven't been training consistently prior to starting this plan it is more than acceptable to start with a 45 minute run and build up slowly to the prescribed amount.
- 300 easy
Pre Main Set:
- 200 descending (200, 175, 150...25) with paddles and pull, moderate effort 15" rest
- 5 x 200 @ threshold pace 30" rest
- 200 easy
Notes: This is a staple workout in the program. Notice your average pace for 200s and compare as the season progresses.
- 500 @ aerobic pace (choice of paddles, pull, or both)
- 20 x 50 @ Threshold/V02 Max pace 10" rest
- 200 @ aerobic pace
Notes: Aim for consistency. This is fairly high intensity but short. Focus on form and pulling as much water on each stroke. Notice stokes per length during 50s. Will play a "game" with this later on in the program.