Ironman 70.3 - getting race ready
Mike BridgeAll plans by this Coach
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A straight forward 13 week plan to build up to any 70.3 race day. The plan is based on the polarised model of training- meaning that sessions are either very hard or very easy on a 80%(easy) 20% hard aprox. split.
Over the period of the plan the focus is mainly on improving bike power and endurance however after the 1st rest week there is a short run block where the focus on vV02 pace running should boost run pace and economy.
As the plan develops the last 3 weeks have several race specific sessions to allow you practice at race pace and improve your ability to switch form bike to run.
This plan is ideal for those looking for a plan that will get them to race day in fine shape after a good preparation period and pre season.
Most bike sets are based on power and runs and swims are based on %of threshold pace.
At the start of the plan we have provided a range of useful notes and guides that will help you plan your nutrition, race strategy and better understand your training plan. In addition we have provided several strength and conditioning sessions that could be used to supplement the plan. they are far from essential but we know that many athletes like and benefit from this sort of supplemental work.
We can supply a Best Bike Split race plan to go with this plan, simply email us to set up your personalised race plan.
If you'd like further advice check out Racesnake.co.uk and get in touch.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:41 hrs||4:00 hrs|
Day Off x1
|0:36 hrs||1:00 hrs|
|0:04 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:41 hrs||4:00 hrs|
||0:36 hrs||1:00 hrs|
||0:04 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter