TriSpecific 70.3 Blueprint

Average Weekly Training Hours 12:04
Training Load By Week
Average Weekly Training Hours 12:04
Training Load By Week

This training plan is specifically tailored to Kristian Manietta's TriSpecific 70.3 Ironman Blueprint plan, and is available for free to all individuals who own the package from http://www.trispecific.com. In addition to all TrainingPeaks daily workout calendar features, this plan includes a .pdf version of Kristian Manietta's "TS 70.3 Ironman Blueprint" and associated documents.

Sample Day 1
0:40:00
40' of 50's

SWIM 40' worth of 50's
- After 10x 50 easy to w/u do every 3rd or 4th 50 as Mod- Hard
- All with PB/CS + Paddles
- 10" Rest each 50m


* This session is all about using tools to our advantage. Use the biggest pull buoy or core shorts you can find and TYR Catalyst Paddles in XS (sub 28’ swimmer can use S).
* You want to learn to get your hand into the water quickly (no slow perfectly placed movements!). Get your hand in and let your arm follow in its slipstream. No glide! Hand in, catch and pull - visualise keeping coins attached to each finger. Maintain your kick.
* Use PB/CS+Paddles from the moment you hop in the pool!

Sample Day 1
0:45:00
TS Strength & Core Session

Perform the below as follows:
Set 1. Rotational Push ups + Walking DB Lunges
Set 2. Inverted Rows + SHELC
Set 3. Bridge + Knee's-Chest + Spiderman + Handwalk
1 set of each set with 30" rest between exercises and 60' between Sets.

* The aim here is to develop your pillar strength and make your muscles resilient and healthy while providing your a solid platform to leverage your power from. We also use these sessions to help promote a slight anabolic stimulus to fast track aerobic recovery.

Sample Day 2
1:00:00
Power Intervals x15 + RUN

20' w/u easy, cadence 75-85rpm but include 4x30" all out sprints with 90" in between @ the 10' mark of the w/u
15 x 1' Power Intervals at 40-45rpm with VERY HARD resistance/ 1' very easy recovery

+ FAST RUN off BIKE
20' Mod run with high stride rate
10' easy jog

* BIKE - This session will be responsible for developing significant cycling strength year round as it teaches you to recruit dormant muscle fibers. It also helps mitigate the catabolic (breaking down) effects of long endurance training done on the weekend. When done correctly, this means ALL OUT against a very high resistance. This is best achieved with Revbox (fan-braked trainer) or possibly a Wahoo Kikkr. Traditional trainers wil not be sufficient.

* RUN - We will be developing your run off the bike here. This first two weeks are at a moderate effort on tired wobbly legs from the power intervals. Aim for a high stride rate i.e. 90+ steps per foot per minute. A treadmill set at 0% is excellent for developing this crucial skill.

Sample Day 3
2000m
Swim

SWIM (2000m)
200m easy
6x50m as
30m Easy, 20m Fast w/10" Rest between each 50m
MainSet is:
20x50m @ MAX Effort
- Rest is 50% of time taken to swim each 50m effort

3x100m w/ PB/CS + Paddles between
4x50m w/ PB/CS + Paddles between

* This swim is about developing aerobic capacity through high quality. The main set is all about this. So ensure you use the w/u to fully prepare yourself and get focused for the efforts. It’s only short but with the rest you should be able to give it everything.

Sample Day 3
0:40:00
Run

RUN 40' as:
10' Easy w/u
20' keeping it easy w/ every 5th minute being a Mod-Hard controlled effort w/ high stride rate (aim for mid 90's) then back to easy quickly.
10' Easy jog c/d

* This is essentially an EASY run where every 5th minute you do a Mod-Hard effort and work on developing your stride rate. Make sure you get back to EASY running as soon as that minute is over. This is key.
* A note on stride rate: We are aiming for 96 steps per foot, per minute. This WILL take time for a lot of people that have never counted their stride rate before. If you find your rate is in the mid 80’s, work on increasing it slightly with every single run. Over time you’ll be able to run with a 90+ stride rate across all intensity levels.

Sample Day 4
1:30:00
Strength Tempo 4x5' w/12' TT finisher

BIKE - STRENGTH/ ENDURANCE
15' w/u easy
4x5' "strength tempo" efforts @ 50-60rpm in a big gear
- 2' easy spin in between
- feels like a weights session, not cardiovascularly challenging
- roll the gear and keep hands relaxed.
5' easy spin then 1x12' Mod-Hard TT effort @ 80rpm
+ 18' easy c/d

* W/u easy and then we get into some strength tempo efforts: cadence should be about 60rpm for these so it should feel more like a weights session than cardiovascular. So roll the gear. After the efforts do an easy spin and prepare yourself mentally for a HARD TT at 80rpm - Go for it. This session can be done on a trainer or on the road.

Sample Day 4
0:45:00
TS Strength & Core Session

Perform the below as follows:
Set 1. Rotational Push ups + Walking DB Lunges
Set 2. Inverted Rows + SHELC
Set 3. Bridge + Knee's-Chest + Spiderman + Handwalk
1 set of each set with 30" rest between exercises and 60' between Sets.

* The aim here is to develop your pillar strength and make your muscles resilient and healthy while providing your a solid platform to leverage your power from. We also use these sessions to help promote a slight anabolic stimulus to fast track aerobic recovery.