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Ironman 70.3 Winter Base

Author

Mike Bridge

All plans by this Coach

Length

12 Weeks

Plan Specs

triathlon half ironman intermediate power based pace based

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Plan Description

This 12 week plan is designed to help those living the northern hemisphere who expect to have their winter training curtailed by weather and road conditions. It provides an alternative approach to the preparation phase based around developing run and cycle economy (oxygen used at given pace), lactic tolerance and power through shorter and higher intensity sessions early in the year. It is designed so that sessions can easily be carried out on indoor trainers (for hill reps raise the front wheel on raiser block).
vV02 max intervals will require a 6 min TT to establish vV02 max pace.
There is greater than normal swim volume than most programs would use at this time, with the aim of using these to develop aerobic capacity in a warm and consistent environment. It may also mean athletes can complete less swim volume later in the season when building bike and run volume again.
For 70.3 or middle distance races volume can be increased during the spring to include longer race specific rides/runs outside once the weather is more conducive.
The plan rises to no more than 9hrs max so will suit time poor athletes. However, the sessions are intense and will require an athlete who already built up some training resilience through previous race seasons. It is most suited to experienced age groupers with 1 or more seasons behind them who are looking for a time efficient non weather dependent winter base.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:42 hrs 1:30 hrs
4:13 hrs 3:09 hrs
1:35 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:42 hrs 1:30 hrs
4:13 hrs 3:09 hrs
1:35 hrs 1:00 hrs

Training Load By Week


Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

Sample Day 1

1:00:00
2200m
60TSS
Up/Down efforts

A short set with a blend of high pace reps and lower pace efforts where form and technique can be the focus.

Sample Day 2

0:40:00
51.3TSS
z4/5 power Russian pyramids new

The aim of this set is to develop aerobic capacity and muscular power. It works on RPE because HR is unlikely to be sensitive enough to reflect with the short work periods.

Sample Day 2

0:30:00
15TSS
Hilly run

run 30mins @ z2 over a hilly course

Sample Day 3

1:00:00
3200m
60TSS
8/6/4/2/1 building set

A simple build set to develop endurance and build aerobic capacity.

Sample Day 4

1:24:00
99.6TSS
cadnece reps -threshold Copy

Varying the cadence throughout the set helps develop neuromuscular co-ordination. Working at these sub threshold values builds aerobic capacity whilst limiting fatigue.

Sample Day 4

0:30:00
15TSS
Hilly run

run 30mins @ z2 over a hilly course

Sample Day 5

0:58:20
57.5TSS
power hill sprints

These hard hill sprints develop muscular power in a run specific way and will compliment your heavy lifting on this block.

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