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ADVANCED 70.3 20 week plan includes email access to Coach, reusable, HR based

Author

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

All plans by this Coach
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Length

20 Weeks

Plan Specs

triathlon half ironman advanced multi day hr based pace based

Refund Policy

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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Plan Description

HR BASED ADVANCED 70.3 20 WEEK PLAN


I am now enjoying my training plan which I purchased in June. And I can feel the improvement from all the three sports.

Vensent Wang


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


Plan outline
This 20 week plan will help any advanced triathlete to competitively finish their first half ironman distance race or to improve on a previous HIM time, based on between 8 - 14 hours training a week.

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/endurance building phase = 12 weeks
Build/race specific phase = 6 weeks
Taper = 2 week
3 week progression:1 week recovery cycle


What do you get in this plan?
• FREE 30 day access to training peaks premium subscription
• FREE strength and conditioning guide
• Unlimited email access to the author
• Training zones using feel, heart rate or pace
• Includes test sessions to map out your specific zones and monitor/re-evaluate throughout plan
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and/or Zwift 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. By selecting this – this helps me send you an introduction/kick off email with hints/tips and your free 30 day Training Peaks premium coupon. It also gives you access to the best email to ask any questions you have on your training journey!


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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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:15 hrs 1:00 hrs
3:05 hrs 2:06 hrs
4:33 hrs 4:04 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:15 hrs 1:00 hrs
3:05 hrs 2:06 hrs
4:33 hrs 4:04 hrs
—— ——

Training Load By Week


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

Sample Day 1

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

0:50:00
6.21mi
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.

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
8km @10km pace or zone 3
1km zone 1 cool down

Sample Day 3

0:55:00
17.4mi
34.2TSS
Turbo set - threshold work _perceived effort

Until your bike specific HR zones are mapped out following the scheduled test in week 2 - this session is prescribed in perceived effort

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]
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

0:45:00
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

Session details
2km warm up easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km cool down

Sample Day 6

0:50:00
6.21mi
65TSS
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

Sample Day 7

2:24:00
37.28mi
100TSS
Long bike endurance focus

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

This session requires a 10km easy z1 build, main set of 40km z2 and then 10km z1 cool down

Until you have completed the bike test to map out your current HR zones - this spin should be completed on a perceived effort of easy - moderate i.e. you should be able to easily hold a conversation with your cycling buddies

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