Ironman 70. 3 prep phase
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Plan Description
A back to basics preparation phase plan that will suit beginners of those with one season under their belt. The plan works on developing bike economy at race pace with longer race pace efforts on weekends and an high intensity mid week effort. Bike sessions use power metrics.
The hard run intervals use longer intervals and fartlek running to develop speed endurance and improve run economy, whilst there are easy runs to develop aerobic capacity and efficiency. Run sessions use %threshold pace.
The swim develops race endurance with simple to follow sessions with short intervals swam at threshold pace or above.
Indoor bike trainer and power meter are preferable but essential and paddles and finns would help for swimming. If you do not know your threshold pace for running, it will be close to your 10km PB ( if your close to the hour for 16km then that pace is more appropriate).
As you come closer to race day, please get in touch with Racenske.co.uk and we will build a bespoke bike course race plan using BestBikeSplit at no extra charge.
Best of luck and happy racing!
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
7,040m | 4,000m |
|
|
4:13 hrs | 3:09 hrs |
|
|
1:08 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7,040m | 4,000m | |
|
|
4:13 hrs | 3:09 hrs | |
|
|
1:08 hrs | 1:00 hrs |
Training Load By Week
Sample Day 1
A short set with a blend of high pace reps and lower pace efforts where form and technique can be the focus.
Sample Day 2
The aim of this set is to develop aerobic capacity and muscular power. It works on RPE because HR is unlikely to be sensitive enough to reflect with the short work periods.
Sample Day 2
run 30mins @ z2 over a hilly course
Sample Day 3
A simple build set to develop endurance and build aerobic capacity.
Sample Day 4
Varying the cadence throughout the set helps develop neuromuscular co-ordination. Working at these sub threshold values builds aerobic capacity whilst limiting fatigue.
Sample Day 4
run 30mins @ z2 over a hilly course
Sample Day 5
These hard hill sprints develop muscular power in a run specific way and will compliment your heavy lifting on this block.