Carrie Smith, PT, DPT, USAT and IRONMAN Certified Coach
All plans by this Coach24 Weeks
2 Swim, 3 Strength, 3 Bike, 3 Run, 3 X-Train, 1 Day Off
1:00 hrs swim
4:00 hrs bike
2:00 hrs run
triathlon half ironman intermediate advanced masters
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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This 24 week plan is designed for the intermediate athlete who is training for the Lubbock 70.3 distance race. It is recommended that you have previously completed an olympic distance triathlon or longer, have been training consistently for the last three months, and can complete the following distances:
Swim: 1200 yds (as a whole workout in shorter intervals)
Bike: 60 minutes
Run or Run Walk 40 minutes
This plan will include two benchmark tests in each sport to establish and update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.
A typical week will include two swims (longest peaks at 3000 yds or m), three bikes (longest peaks at 4 hours), four runs (longest peaks at 2 hours), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day. The plan will start with a six week preparatory phase with a gradual increase in training. Then there will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.
If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com
Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.
4x100 WU choice :20
Drills (can use fins):
3x50 as 25 Side Kick, 25 swim :20
3x50 as 25 CU, 25 swim, :20
2x50 Build :20
Main Set:
6x50 as 25 z2, 25 z4 :20
100-200 Cool Down
Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.
Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank
Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)
Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises
Follow along with workout details below or using smart trainer
10 min WU
Drills (walk back to start for recovery)
3x20 sec Skipping
3x20 sec Butt Kicks
2x15 sec Running Strides
z2 rest of run
5 min CD
Foam roll each area first and then stretch. Hold stretches 30-90 sec each.
Target:
Plantar Fascia
Calves
Adductors
Quads
Hip
Also spend time working on any other areas that you feel need attention.
Follow along with workout details below or using smart trainer
Foam roll each area first and then stretch. Hold stretches 30-90 sec each.
Target:
Plantar Fascia
Calves
Adductors
Quads
Hip
Also spend time working on any other areas that you feel need attention.