Welcome to the Team Sirius 23 Weeks to 70.3 IRONMAN Intermediate level Training Plan! I am excited to bring you a 70.3 ironman training plan that fully embodies my training principles and methods. This plan contains the training philosophies with which I coach my team of athletes. This plan was designed for the intermediate age group athlete who is keen to improve their fitness, strength and speed over the half ironman distance. It is different from my 16 week plan in that it assumes you are less fit thus requiring a longer build up. Although you will not be receiving one on one daily coaching from me, you will be given a plan that, if followed properly, will lead you to great progress, and successful racing. I put my heart into this plan, and have not left out any of the ideas that I know have led to the success of my professional and age group athletes. I want you to not only achieve great success through this plan, but also to really enjoy it!! Before starting the plan, you must be relatively fit, injury free and with no health concerns. By relatively fit, I mean being able to: - swim 2km continuously - ride 90 mimns - jog 40mins. This plan ranges from 9 hours a week to 19 hours for the peak weeks. A typical week includes: - 4 swims - 3-4 bike rides - 3-4 runs 2 of the bike and runs come in the form of brick workouts. Every 4th week is an easier work load to allow for adaptation and recovery. You will find from this easier week, that you are able to absorb the training, recover mentally and physically, and thus arrive the next week at a greater fitness and performance level. It is so important to follow the principles laid out in the plan. That means to go easy when designated easy, and to go hard when designated hard. I have left no stone unturned in this training plan. You will have everything you need to build up successfully, and safely. Should you have races within this 23 week block, you can always purchase my separate taper training plan which is a 10 day plan that you would insert appropriately into this plan. There is also the option of a one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with one of my coaches: Rebekah Keat, or Charlotte Saunders at $100/hr, or myself at $250/hr. For more info or to setup a consult send a note to: firstname.lastname@example.org. During this consultation, we can look over your training and answer any questions you may have. So, let’s get you started on this amazing journey to be the best you can be. I hope you love it, and take great pride in executing it!! Siri:)
check bike fit,and make sure all seems perfect for you. Getting a bike fit at the start of this plan would be very beneficial.
on any easy spin...it's good to play around with cadences...doing some 5 minute intervals of:
20 seconds 100plus cadence. 40 seconds 90 cadence x 5. ( for 5 minutes). do 2 of these and you will find it really helps your cycling performance to become efficient at a big range of cadences
10 mins easy
we will do some feel good pickups just to wake up the system and get you accustomed to doing these sorts of pickups to help with speed building.
5x(20 seconds building in speed every 5 seconds, 40 seconds easy jog)
10 mins easy
5x20 seconds as above
5 mins warm down and done.
200 easy swim snorkel. ( great for working on your stroke. I love having you warm up with the snorkel as it gets you into a really good rythm.)
4x100 with build each 25 in speed on 20 seconds rest.
main set :
16x50 pull buoy and band for 8. I love using the pull buoy and band to help with turnover, and a strong finish, two very important components to swimming fast in the open water.
4 on 20 seconds rest aerobic.
4 with 25 FASt/ 25 easy on 15 seconds rest.
4 FAST on 1:30.
4 with 25 FAST/ 25 easy on 15 seconds rest.
200 easy swim/drill.
400 swim build every 100. last 100 hard!
100 and done.
aerobic pace, the key is jumping right off the bike and starting run immediately.
This session will always be aerobic and converstaional pace. you are meant to recover through this session, even though you are getting great benefit from it! so keep the effort easy and low heart rate!
practice proper up and downhill run form.
feel good. start easy and build slightly in effort throughout the run.eg build every 10min x4
600 swim build every 200.
12x50 every 3rd one fast. on :15 seconds rest 400 swim build every 100.
8x50 every 2nd fast paddles only on 15 seconds rest.
200 build every 50.
4x50 all fast on 30 seconds rest
200 easy swim and done.
Just get out and ride. At this point in time we are building up your endurance, and time on the bike.
Stay in your comfort zone, relatively low hear rate.