ADV 70.3 16 wk plan with email access to Coach, 8-14 hrs per wk, reusable, HR(run) and Pwr (bike)

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

16 week plan Advanced Triathlete for 70.3 distance POWER

Using Coach Steve’s plan allowed me to structure my training better in the lead up to my A race including recognizing the importance of recovery and effective periodization meant that I clocked a PB on the day

Ian Allen, 4:59, 70.3 Dublin, 2016

Plan outline
This 16 week plan will help any advanced triathlete who guides their bike training by power to competitively finish their first 70.3 distance race or to improve on a previous HIM time.

Base = 8 weeks
Build = 6 weeks
Taper = 2 week
3 week progression:1 week recovery cycle

Typical week
3 swim, 3 run and 3 bike sessions and a rest day per typical week
Training load = 8 - 14 hours per week

What do you get in this plan?
• Unlimited email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, pace (swim) heart rate (run) and power (bike)
• Sessions uploadable to compatiable Garmin devices, Trainer road, Garmin Connect and Zwift

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

Not sure if this is the plan for you
If, after 2 weeks, you feel plan is not the right level for you - I will switch your plan free of charge to an equivalent plan from the other beginner/Intermediate or advanced plans from my catalog

Click here to view my Advanced 70.3 plans.
OR
Click here to view my Intermediate 70.3 plans.
OR
Click here to view other Beginner 70.3 plans.


Sample Day 2
0:45:00
1500m
60TSS
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 2
0:45:00
5.59mi
50TSS
VO2 Max w/ 4 x 1000m @5km race pace jog 2min between

V02 sessions take the form of a medium run with short/sharp bursts throughout (5km pace) - the efforts in this run will be only 1km each and will have a 2min jog imbetween each

Sample Day 3
0:55:00
47.1TSS
Turbo set - threshold work [power]

Turbo set
10 mins warm up - easy
10 mins build up - build
15 mins hard - hard
10 mins build down - medium effort
10 mins 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

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
0:40:00
4.97mi
50TSS
Tempo run

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.

Session details
1km warm up zone 1
6km @ 10km pace or z3
1km 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 Garmin and HR monitor as I am looking for data points to plot zones on going forward

Please ignore the target distance - this is for my tracking purposes - 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 I want you 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

Sample Day 7
2:30:00
123.7TSS
Long bike endurance focus [power]

Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 power zones

This session involves an easy warm up of 20 min (zone1) and then main set of 1hr 50 (zone2) and a cool down of zone1

Steven Moody Current Triathlon Ireland Coach of the year
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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 (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

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