IRONMAN 70.3 Syracuse 2017 Training Plan (NOVICE, 18 Weeks), Starts 2/13/2017

Average Weekly Training Hours 09:57
Training Load By Week
Average Weekly Training Hours 09:57
Training Load By Week

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When you cross the finish line of an IRONMAN 70.3® triathlon, you've accomplished something very special.

Designed for NOVICE to INTERMEDIATE age group triathletes, the primary goal of this training plan is to set you up for your successful IRONMAN 70.3 Syracuse FINISH on June 18, 2017.

Crafted by USA Triathlon-certified coach and exercise physiologist David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes and his success coaching hundreds of triathletes.

Starting 18 weeks before your goal race, this plan progresses through three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter as well.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 500 meters or yards
  • Bike: 90 min
  • Run: 60 min

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

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Please note:

  • This plan should be set to end on race day and can be re-used for other races.
  • IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
1:00:00
Drills

Z2

Include:

8 x 30s high speed spins with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.

and

3 x 60s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

See how to do the cycling drills at: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 2
0:49:59
Swim

W/U:
100 easy CHOICE
2 x 100 side kicking drill, r10s

Main Set:
2 x 300 FR steady, r15s

50 non-FR easy, r10s

3 x 200 FR start easy and finish Z3 (fast), r20s

50 non-FR easy, r10s

5 x 100 FR (25 very fast / 75 easy), r15s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3
0:45:00
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 4
1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 5
0:45:00
Swim Test

W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s

Main Set:

1 x 1000 FR time trial - as fast as you can but pace yourself, r60s

See "Swimming Field Test" at http://www.enduranceworks.net/resources/field-tests/ to calculate your swim training zones.

C/D: 200 easy CHOICE

Sample Day 5
0:30:00
Run

Z2. Nothing fancy. Keep it steady and comfortable.

Sample Day 6
1:40:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Maintain a steady Z2 effort over the duration of the ride.

Include 6 x 1' standing mixed in.

Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.