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IRONMAN® 70.3 Oceanside 2021- 12 Week Advanced with Power and HR - NYX

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Julie Dunkle, Co-Owner NYX Endurance, 8+ years coaching Triathlon

All plans by this Coach
No Ratings

Length

12 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

NYX Endurance Training Plans.

We’re a group of coaches who like to get our hands dirty. We believe in being in the arena, so that we can be the ultimate foundation for our athletes. NYX Training Plans have been created from our combined 20+ years of coaching experience as well as combined 28 Ironman finishes and 57 Ironman 70.3 finishes (and counting). While each coach has a different approach and coaching style, the structure of our plans is based on scientific, systematized progression that will best set you up for success and achievement.


About Julie Dunkle:

Julie is an 8x Kona Qualifer and has raced Oceanside 70.3, ten times with five Age Group Wins. This plan is written from my personal experience on the race course coupled with over 25 atheltes who have successfully raced Oceanside 70.3. This plan is specific to the course, with hilly rides and flat runs to prepare you for course’s intricacies.



About the Plan:

This 12 week program is for Advanced 70.3 athletes. Are you ready to crack the podium or are looking to qualify for 70.3 Worlds, this plan is for you.

A typical week has 3 swims, 3 bikes, 4 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays. There are 2 race simulation days. There is testing to set your swim, bike and run packing and HR zones.


Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 10- 12 hours of weekly training for the past four weeks.

The first week of the plan includes 11 hours of training, plus two 30 minute strength sessions:
-You will build in your max week to 14.5 hours of training, with a max week of 14.5:
-4500 yards/meters as your longest swim
- 4 hours as your longest bike
- 2 hours as your longest run


All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See this article for more information.


The NYX Mob and Discounted Training Plans

The NYX Mob is a subscription-based community of athletes who get to take advantage of NYX Endurance team benefits without committing to 1-on-1 coaching. For only $15 per month, Mob members get 20% off NYX training plans, access to our sponsor discounts and private Facebook group, along with many other benefits. You can join the Mob even if you are a member of another team or have another coach. Learn more about the NYX Mob here.


Have questions?

Email Coach Julie.


IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).




Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:58 hrs 4:00 hrs
Run x4
3:17 hrs 2:05 hrs
Swim x3
0:34 hrs 1:30 hrs
Strength x1
0:50 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:58 hrs 4:00 hrs
Run
3:17 hrs 2:05 hrs
Swim
0:34 hrs 1:30 hrs
Strength
0:50 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Julie Dunkle

NYX Endurance

No matter who you are or what you’re training for, I believe that you’ll get the most out of your training and your life if you’re all in. Most of us balance work, family, and countless other priorities on top of our endurance hobby, myself included. My approach is to guide my athletes to find the balance that works best for their lives, and then be 100% committed to each piece of the puzzle.

Athletes that work best with me have heart, soul, and grit.

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