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IRONMAN 70.3 DES MOINES 2020 TRAINING PLAN // 21 WEEKS // BEGINNER to INTERMEDIATE

Author

Ryan Falkenrath

All plans by this Coach
No Ratings

Length

21 Weeks

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Plan Description

IRONMAN 70.3 DES MOINES 2020 TRAINING PLAN // 21 WEEKS // BEGINNER to INTERMEDIATE athlete

Please see our terms, definitions and sample workouts page for more insight to our plans.

This plan is event location specific to prepare you best for the course you will encounter.
If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well.

Before starting the plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan.

All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.
All workouts have a PDF of the workout attached to save or print.

Questions? Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com,



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:42 hrs 1:05 hrs
2:49 hrs 2:15 hrs
—— ——
3:14 hrs 3:45 hrs
0:31 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
2:42 hrs 1:05 hrs
2:49 hrs 2:15 hrs
—— ——
3:14 hrs 3:45 hrs
0:31 hrs 0:50 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Ryan Falkenrath, USAT Level 1 Coach, IRONMAN U Certified Coach, IRONMAN U Regional Coach Board

www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!

Sample Day 1

0:45:00
1372m
0.74TSS
SWIM // 500's // 1500

SWIM // 500's // 3 x 500 // Set 1 easy // Set 2 Medium // Set 3 Hard

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 3

0:45:00
1829m
SWIM // DRILLS + SPEED + VOLUME // 2000 OPTION

SWIM // DRILLS + SPEED + VOLUME // 2000 OPTION

Duration and avg pace estimated. Adhere to plan protocol.
PDF of workout attached.

Sample Day 4

1:00:00
18mi
57.1TSS
BIKE // PULL EFFORTS // 01:00

BIKE // PULL EFFORTS
Distance and avg speed estimated. Adhere to plan protocol. PDF of workout attached.

Sample Day 5

0:55:00
5.75mi
RUN // GOAL RACE PACE/EFFORT // 2 REPS // OPTION B

BRUN // GOAL RACE PACE/EFFORT // 2 REPS // OPTION B

Avg pace estimated.
Follow workout protocol.
PDF of workout attached.

Sample Day 6

1:20:00
25mi
BIKE // Z2 TIME // 01 HOUR 20 MIN

BIKE // Z2 // 1 hour 20 minutes @ Z2 (below race effort) @ 85+ rpm

DISTANCE AND SPEED ESTIMATED. Perform to time.

Best performed outdoors OR on Zwift or other smart trainer course type with varied terrain that best matches planned race terrain.

Sample Day 7

1:10:00
7mi
RUN // ZONE 2 // 07 MILES

RUN // ZONE 2 // 07 MILES

Time and avg speed estimated.

Sample Day 7

0:50:00
2286m
SWIM // DUMBBELL DRILL SETS // 2500 OPTION

SWIM // DUMBBELL DRILL SETS // 2500 OPTION

Duration and avg pace estimated. Adhere to plan protocol.
PDF of workout attached.

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