2017 Ironman Austin 70.3 Triathlon - 14 weeks

Average Weekly Training Hours 05:17
Training Load By Week
Average Weekly Training Hours 05:17
Training Load By Week

This 14 week plan will get you prepared for a strong race. Building slowly over the 14 weeks and dialing in segments of speed and power. All Trainer rides can be traded out for similar effort road rides if no trainer is available or if you just need to get outside. For the Austin 70.3 you must be prepared for hills and lots of them! Hills on the bike and hills on the run. So go find yourself some hilly training grounds. Be prepared for any kind of weather. November doesn't mean its going to be cold, it could be 90 degrees. You just never know what you are going to get, so about 2 weeks out start watching the weather patterns. Nothing really matters till 3 days before however. Feel free to email me at erin@bigpistachio.com if you have questions on these workouts. Enjoy and see you at the finish line! Erin Truslow

Sample Day 1
0:24:00
Body Weight Challenge #1 WK4

Do each exercise for 1 minute with a maximum of 30 seconds rest between exercises and 1 min rest between sets. Do 1 -3 sets.

Sample Day 1
5mi
5 Mile Bike Test - Trainer

WU: for 5 - 10 min at easy pace Test: Find a heavy Race Pace effort gear and ride for 5 miles. Cool Down for 5 min post. ONLY record the time it took you to do the 5 miles!

Sample Day 2
1mi
1 Mile Run Test

Warm up for 10 min. Then recover till HR drops to Zone 1 Run 1 mile (on track) as fast as you can. Cool down for 5 min. ONLY record your 1 mile time.

Sample Day 2
1646m
Speed Swim - 1800

Notes: WU:
200 Swim
100 Pull
MS:
3x100 (25 Drill, 75 Build)
8x50 Decending 1-4, 5-8 on 1:10 or 10 sec rest
4x100 strong on 2:15 or 15 sec rest
8x25 fast on :35
CD:
200 EZ
1800

Sample Day 4
0:24:00
Body Weight Challenge #1 WK4

Do each exercise for 1 minute with a maximum of 30 seconds rest between exercises and 1 min rest between sets. Do 1 -3 sets.

Sample Day 4
800m
1/2 mile Swim Test - Pool

WU: for approx 300 yards or 5 min Swim consistent, no stopping for 875 yard, or 800 meters depending on pool. CD: for 100 yards. ONLY record the 1/2 mile swim time.

Sample Day 5
0:42:00
Run Hills H1/L2 - 42 min

Erin Truslow
|
Big Pistachio, LLC

With over 27 years in the fitness industry, Coach Erin Truslow knows endurance sports! Whether you are a beginner looking to cross your first finish line or an elite endurance multisport triathlete, Erin can design a goal driven program that fits your needs and lifestyle.
Erin is the dedicated coach of dozens of triathletes from super sprint to IRONMAN in the US and globally.

Coaching, Testing, Training, Camps, Workshops & Clinics. See website for details.