Ironman Triathlon Pre Competition & Taper phase 8 weeks

Average Weekly Training Hours 11:28
Training Load By Week
Average Weekly Training Hours 11:28
Training Load By Week

This Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race. This time is an opportunity to do some local “training races” to become used to the race paced efforts. During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance buffering more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions The plan will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, and will provide you with an increase in VO2 max, an improvement in lactate buffering and removal, plus an improved resistance to fatigue from interval sessions.

Sample Day 1
0:30:00

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 1
1:00:00

BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

Sample Day 2
1:10:00

BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down. (2800m/y)

Sample Day 3
3:00:00

BT: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.

Sample Day 4
1:00:00

BT: Masters. Swim at ~LT effort--start of heavy breathing. Hold back. Don't go anaerobic. Form!

Sample Day 4
1:15:00

BT: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 6
1:00:00

BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

Nick de Meyer
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