Designed for EXPERIENCED triathletes who have completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR IRONMAN 70.3 Lake Placid race.
Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.
Starting 24 weeks before your goal race, this plan begins with a 6-week prep period (6-7.5 hrs per week) then progresses through three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, 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: 300 meters or yards continuously
• Bike: 60 minutes
• Run: 45 minutes
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.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
Z2. Include 8 x 30s pick ups mixed in - accelerate to a fast cadence (no bouncing in the saddle) to get your muscle fibers to fire faster.
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
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/ to calculate your swim training zones.
C/D: 200 easy CHOICE
Z2. Nice and smooth. Keep upper body relaxed.
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.
Z1/Z2 easy run. Nice and relaxed.
100 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r10s
2 X 50 FR Steady
300 FR steady Z2 pull, r30s
6 x 50 FR steady Z2 (maintain same pace across all 6), r10s
300 FR steady Z2 w/ Paddles, r30s
4 x 50 FR (25 Fast, 25 Easy), r15s
C/D: 300 FR easy with Pull Buoy focusing on long, gliding strokes
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
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 4 x 1' standing Z2/Z3 mixed in.
Make a note of what you eat and drink during your ride.