It is best started about 11 weeks prior to your A-priority, IRONMAN® 70.3 race. Following this plan will have you ready for an exceptional performance.
This plan is intended for the experienced, intermediate to advanced triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs and 1 strength session. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building race-simulation bricks every week. The last 3 weeks of this plan taper and peak you for the race.
The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent IRONMAN® 70.3 race fitness.
Downolad the Triathlon Strength Program pdf (click on the paper clip icon in the upper right). This will be your guide for strength training through the course of this plan.
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm.
Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!
Aerobic Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 3 miles/5km on track at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1.
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. (Go hard the entire 30 minutes INCLUDING the first 10 minutes.) Afterwards, record your average heart rate for the last 20 minutes (this is an approximation of your lactate threshold HR and bottom of your 5a zone). Also record distance covered or average speed.