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IRONMAN 70.3 Finisher, 20 weeks (Garmin-compatible, access to coach)

Author

Marius Triukas, IRONMAN® Certified Coach

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Length

20 Weeks

Plan Specs

triathlon half ironman beginner intermediate pace based tss 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

Who is this Plan for?

If you have run a marathon, finished a cycling century or maybe even participated in a Sprint or Olympic triathlon event, you probably already have an IRONMAN® 70.3® triathlon on your radar. If you are familiar with endurance events and you can swim a few hundred yards front crawl (freestyle) in a pool, this plan can help you to prepare to finish IRONMAN 70.3 triathlon race in 20 weeks, and take the first step to your IRONMAN® journey.

Plan Highlights

The plan has a three week intro period and starts with 4:45 hours of training on the first week, and reaches maximum training volume of almost 12 hours on week 10. It includes a variety of workouts (strides, tempo, steady-state, endurance, to name a few) arranged in three-week cycles, which will allow your body to adapt and prepare for a challenging race.

The plan is based on a percentage of your calculated Threshold Pace (it applies to swim, bike, and run workouts). Most swim and run workouts also refer to RPE 1-10 (Rating of Perceived Exertion) scale to help you to develop your 'pace by feel'.

The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.

The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.

Access to Coach

If you will have any questions for this plan, before or after purchasing it, please contact me by e-mail marius@trainbydata.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.

Plan version 1.0.0



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:34 hrs 2:30 hrs
3,870m 2,900m
3:47 hrs 4:00 hrs
0:40 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:34 hrs 2:30 hrs
3,870m 2,900m
3:47 hrs 4:00 hrs
0:40 hrs 1:00 hrs

Training Load By Week


Marius Triukas

Train By Data

Sub 3-hour marathoner and sub-11-hour full distance finisher, IRONMAN® Certified Coach with IT background (and father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

Sample Day 1

0:40:00
64.3TSS
LTHR/LTP test

For this time trial test, be rested and perform it on a running track, or on any other flat, smooth course. Warm up for 5 minutes by gradually accelerating to a tempo which you believe you can sustain for 30 continuous minutes, but not longer. Do not start too fast, stay consistent and have in mind that test is divided into 10-minute and 20-minute parts. They are for calculation purposes only, so do not drop your pace after 10-minute lap is complete; you have to run for continuous 30 minutes at the fastest pace you can sustain for that amount of time. After completing the test, cool down for 5 minutes.

Your average 30 min. pace will be your Lactate Threshold Pace (LTP). Your average HR for the last 20 min. of the test will be your Lactate Threshold Heart Rate (LTHR).

Sample Day 2

1300m
Steady State Swim (1300m)

Warm-Up: 300m Easy (RPE4)
4x50m Catch-Up drill, rest 10s between intervals
4x100m Steady State pace (RPE7), rest 5s between intervals
2x100m Kick drill [kickboard], rest 15s between intervals
Cool-Down: 200m Easy (RPE4)

Sample Day 3

0:45:00
136.8TSS
FTP Ramp Test

The purpose of this workout is to calculate your Functional Threshold Power. If you do not know your FTP, before you proceed, set it to 200W in TrainingPeaks. Warmup for 10 minutes in prescribed intensity, and be prepared to increase it to the indicated value with each step, which takes exactly 2:30 minutes. You may or may not be able to complete the workout, but you should note the wattage of the last step completed and the duration of an uncompleted step.

If TrainingPeaks does not offer FTP value automatically after the workout, you can calculate it as described in http://bit.ly/FTPEstimate

Sample Day 3

0:20:00
23TSS
Recovery Run 20min

Recovery: 20 min @ 80 % of Threshold Pace (RPE 4-5)

Sample Day 4

1400m
Swim Tempo Intervals (1400m)

Warm-Up: 300m Easy (RPE4)
3x100m Closed Fist drill, rest 10s between intervals
6x50m - 25m Easy (RPE4), 25m Hard (RPE8), 10s rest between intervals
3x100m Side Kicking drill, rest 15s between intervals
Cool-Down: 200m Easy (RPE4)

Sample Day 5

1:15:00
56TSS
Endurance Ride, 1:15h

Sample Day 5

0:45:00
Stability&Endurance - Week 1

WARM-UP
Jog 5 min

DYNAMIC STRETCH
Knee Pulls - 1 set x10 reps
Walking on Toes with Toes Pointed In - 1 set x10 reps
Walking Hip Cradle - 1 set x10 reps

MAIN SET
Band Pull Apart - 1 set x10 reps
Step Up (No Weights) - 1 set x10 reps
Monster Lateral Walk (with bands) - 1 set x10 reps

Overhead Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Step up - 3 sets x12 reps, rest for 0:20 between reps; Weight: Body
Goblet Squat - 3 sets x12 reps, rest for 0:20 between reps

Anti-Rotation with Bands - 3 sets x10 reps
Side plank - 3 sets, continue for 0:30
Donkey Kicks - 3 sets x10 reps

COOL-DOWN
Static stretches - 5 min

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