IRONMAN 70.3 Geelong 12-week Training Plan (free consultation included) IRONMAN U coach

Author

Stuart Harsley

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate hr based pace based

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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.

The SHOT Ironman 70.3 Geelong training program will get you race ready and help you have a great race on February 23, 2020!

This is an 12-week program based on a 3-week cycle of build-build-recovery and super-compensation (a fancy word for getting stronger and faster progressively!)

The program follows the general principle of 80/20 triathlon training whereby 80% of workouts are low to moderate intensity and 20% are hard. This principle has been scientifically shown to be the best method across all triathlon disciplines to ensure optimal growth and good recovery.

Before starting this program you should be able to comfortably swim 45 minutes, bike for 1 hour, and run for 45 minutes, and be able to complete at least 5 hours of training per week.

What you get:

• 12-week program designed by an Ironman Certified, Triathlon Australia Accredited, and Precision Nutrition Certified Coach.
• Plan based on perceived effort or heart rate (or pace for swim workouts). If you want to use power for bike workouts, instructions can be given on how to change the workouts to power (and, for example, how to use them in Zwift)
• 30-min consultation included (can be used at any time)
• Email support*
• Weekly review of your progress with comments and tips to keep you on track (via TrainingPeaks if you add me as a coach).
• Opportunity to join head coach Stuart Harsley for Zwift sessions.
• Coach Stuart Harsley’s support on race weekend!

The unique part about this program is that at any stage you can upgrade to a fully customized triathlon training program for $70 per week (minimum 4-weeks) or book a 1-on-1 consultation to discuss any aspect of your training for $45 per half hour. The consultation option is especially useful for those who need deeper triathlon or nutritional advice.

Follow the link for a look at week 1: https://shotcoaching.com.au/ironman-70-3-geelong-training-plan/


*Within reason. If your questions are complex, you will be offered the opportunity for a formal consultation


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:07
Training Load By Week
Average Weekly Training Hours: 09:07
Average Weekly Breakdown

Stuart Harsley

SHOT coaching

My coaching approach draws on my experience across all levels of triathlon, formal coaching training (triathlon and corporate), a lifelong passion for continuing education, and professional training as a scientist in physiology, epidemiology, and biostatistics. I pride myself in being up to date with the latest techniques and technology. My coaching style is highly individualized to the athlete, and I take a high level of personal interest in my athletes’ progress - your success is my success.

Back to Plan Details

Sample Day 1

1:00:00
Run Threshold test

5-10 mins of activations to fire the running muscles and brain up.
----
10 mins easy running
----
10 mins test prep as...
2 x 3 mins build to 80-90% effort / 2 mins easy
----
2 mins STOP REST
----
5km TEST TT
*****Make your to hit the lap button before and after to record the interval*****
----
Balance easy to 60 mins

Sample Day 2

0:40:00
1800m
58.74TSS
Swim Mixed Intervals (SMI1)

WARM UP:
500 as:
2 x 100 as 25 easy / 25 mod / 25 hard / 25 easy
2 x 50 as 25 polo / 25 easy
100 as build from easy to hard
2 x 50 as 25 kick / 25 free

MAIN:
5 x 100 hard (Zone 3), 15s rest
250 easy choice (Zone 1)
5 x 50 very hard (Zone 4), 20s rest

COOL DOWN:
300 easy choice (Zone 1)

Sample Day 2

1:00:00
40TSS
Cycling Recovery (CR9)

60 min easy (Zone 1)

Use your zones in TrainingPeaks or go to: https://shotcoaching.com.au/training-zones/ for more info on zones

Sample Day 3

1:00:00
53.3TSS
Cycling Anaerobic Intervals (CAn1)

WARM UP:
5 mins @ easy spin (85+ rpm)
5 sets of:
- 30 sec @ cadence 100+rpm (low power, just high cadence)
- 30 sec @ easy spin
5 min easy (Zone 1)

MAIN:
4 x
- 2.5 min very hard (Zone 4)
- 5 min easy (Zone 1)

COOL DOWN:
15 min easy (Zone 1)

Go to https://shotcoaching.com.au/training-zones/ for more information on your zones

Sample Day 4

0:35:00
23.3TSS
Run Recovery (RR4)

35 minutes VERY easy

Sample Day 4

0:50:00
2300m
Swim Aerobic Intervals (SAI7))

WARM UP:
2 x 50 easy freestyle, 10s recovery
2 x 50 as 25 polo, 25 freestyle, 10s rest
1 x 100 as sighting every 6 strokes, 10s rest
2 x 50 as 25 very fast, 25 freestyle, 10s rest
1 x 100 as 25 easy, 25 fast, 25 easy, 25 fast, 10s rest

MAIN:
3 x 500 moderate (Zone 2), 60s rest

COOL DOWN:
300 easy (Zone 1)

Use your zones in TrainingPeaks or go to: https://shotcoaching.com.au/training-zones/ for more info on zones

Sample Day 5

1:45:00
104.3TSS
Cycling Threshold Intervals (CTI18)

WARM UP
5 mins @ easy spin (85+ rpm)
5 sets of:
- 30 sec @ cadence 100+rpm (low power, just high cadence)
- 30 sec @ easy spin
10 min in Zone 2


MAIN:
4 sets of:
- 6 min hard effort (Zone 3) @ 85-95 rpm
- 3 min @ easy spin

45 min moderate effort (Zone 2)

COOL DOWN
4 mins @ easy spin (choice cadence)

rpm = revolutions per minute (cadence)

Use your zones in TrainingPeaks or go to: https://shotcoaching.com.au/training-zones/ for more info on zones

IRONMAN 70.3 Geelong 12-week Training Plan (free consultation included) IRONMAN U coach

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