INTER 70.3 20 wk plan email access to Coach,6-12 hrs per wk, reusable, Pace[swim]PWR[Bike]HR[run]

Author

Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

All plans by this Coach

Length

20 Weeks

Typical Week

3 Run, 1 Other, 2 Swim, 3 Bike, 1 Day Off

Longest Workout

1:00 hrs swim
4:25 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate power based hr 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.

INTER 70.3 20 week plan


Coach Steve’s training package helped me to perform better than I ever thought possible in the 2017 West Australian 70.3 ironman. I went from being a middle of the pack finisher to finishing in the top 20% in my age group by following his intermediate 12 week plan on Training Peaks. I actually enjoyed the whole training period and went into the event feeling confident and strong. The plan was easy to follow with full detailed sets and is incredible value for money. The swim sets are particularly great with enough variety to keep it interesting. I’ve come back for another training program this year and Steve has been awesome answering my emails, almost in real time conversation. Highly recommended!

Kylie Nettleton 17th Dec 2018


Click here to read my growing list of testimonials from satisfied clients


Plan outline
This 20 week plan will help any intermediate triathlete improve on their previous 70.3 time/placing.


Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions either by pace, HR and/or power as appropriate.


Base or fitness/stamina development = 12 weeks
Build or race specific training = 6 weeks
Taper or readying yourself for race day = 2 weeks
3 week progression:1 week recovery cycle


Typical week
2 swim, 3 bike and 3 run sessions and 1 rest day per typical week
Training load = 6 - 12 hours per week


What do you get in this plan?
• Unlimited email access to the author
• Free strength and conditioning guide for triathletes
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to garmin connect, trainer road and/or Zwift (power based plans only) from compatible device
• Ability to re-use your plan as many times as you require


Kick off Emails: During checkout, you can check a box to share your email address with Coach Steve. By selecting this – I will be able to send you an introduction/kick off email with key hints/tips & your free strength and conditioning guide. It also gives you access to the best email to ask any questions you have on your training journey!


Have a question? Click here to ask me directly and I will respond within a few hours


Not the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:39
Training Load By Week
Average Weekly Training Hours: 08:39
Average Weekly Breakdown

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Back to Plan Details

Sample Day 1

0:32:59
3.73mi
25TSS
6km aerobic easy run with strides to encourage good form

6km aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!

Sample Day 2

1:00:00
18.64mi
53.5TSS
Turbo set (power)- threshold or 60 min hills

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your body's ability to go faster for longer i.e. building speed endurance

This session can also be substituted for an outdoor hilly 60 min spin

However for the turbo set exact details for FTP will be available from workout builder below after bike test is completed and details entered in your profile

If you have a compatible version you should also be able to upload the session details to your device

Session details
10 min easy zone 1 warm up
10 mins zone 2
20 mins zone 3
10 mins zone 2
10 mins cool down zone 1

Sample Day 2

0:45:00
1500m
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT


Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial


Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 3

0:35:00
4.35mi
50TSS
Tempo run 7km

Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Exact details for HR will be available from workout builder below after run test is completed and details entered in your profile

If you have a compatible version you should also be able to upload the session details to your device

Session details
1km zone 1 warm 1
5km @10km pace or zone 3
1km zone 1 cool down

Sample Day 4

0:50:00
1700m
73.88TSS
Swim session - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1000m, 1500m Total]
5 * 200 m
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB

Take 30 secs rest imbetween each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)

Cool down [200m, 1700m total]
200 m back stroke easy

Total session distance = 1700

Sample Day 4

1:00:00
18.64mi
43.7TSS
Turbo - endurance focus [Power]

Endurance set - we will use these in the beginning to build the "foundation of the house" aka underlying stamina ... these sessions should always be kept in z1-z2 range

Until bike test completed in week 2 - perceived effort should feel easy

Session details
10 mins warm up zone 1
40 mins z2 main set
10 mins returning to z1 as cool down

Sample Day 6

0:50:00
6.21mi
Run test..

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones

NB needs GPS device and HR monitor device

Please ignore the target distance - indicative only - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

INTER 70.3 20 wk plan email access to Coach,6-12 hrs per wk, reusable, Pace[swim]PWR[Bike]HR[run]

$69.00 - Buy Now
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