Advanced Ironman Build for Peak Performance on Race Day - Sunday Race
Author: Marco Nicoli
Length: 13 Weeks
Tags: triathlon, ironman, advanced, masters, power based, pace based
Typical Week: 1 Day Off, 3 Bike, 4 Run, 3 Swim
Longest Workout:
1:20 hrs swim
6:30 hrs bike
2:45 hrs run
Author: Marco Nicoli
Length: 13 Weeks
Tags: triathlon, ironman, advanced, masters, power based, pace based
Typical Week: 1 Day Off, 3 Bike, 4 Run, 3 Swim
Longest Workout:
1:20 hrs swim
6:30 hrs bike
2:45 hrs run
Advanced Ironman Build for Peak Performance on Race Day - Sunday Race
Final 13 weeks before race day for an advanced athlete who has completed Aerobic Development Phases 1 & 2 in the last 32-33 weeks.
This completes a 45 week Ironman training plan focusing on performance improvement on race day.
It is highly recommended that Ironman Triathlon Aerobic Development phases 1 & 2 are completed prior to starting the Ironman Build.
The entire plan is available as one plan if preferred.
Heavy training load is not designed for the athlete who just wants to finish, but for the athlete who wants a PR.
Make sure you are able to tolerate the volume of Ironman Triathlon Aerobic Development 2 plan before you move on to the Ironman Build.
The Build is focused on building upon the fitness and adaptations made during the Aerobic development phases and tailoring them to the demands of race day.
The workouts will become increasingly more Specific to Ironman Race Day.
WU
15 min Easy
MS
Mixed pace Tempo (mimic a break not a crit - VI around 1.1) with a target of 85%FTP (NP not average) until you see a continual 5% drop in power (can no longer hold it continually).
CD
15 min Easy
WU
1.5-2 miles easy run with a 3-4 min Priming Interval @ 10k pace
MS
3 miles @ 10k pace - approx 40 sec/mi slower than vVO2 pace
CD
2 miles easy running
WU 300 SW, 200K, 100 SW, 12 x 25 MOD MS 4 times through 300 MOD 20 sec RI 2 x 75 fast 15 sec RI 400K (100 EASY, 200 MOD, 100 EAY) CD 100 SW
WU
15 min Easy
MS
10 min Zone 2
45min - 3hrs Tempo (80-88%FTP)
goal is to go longer and longer progressively
CD
15 min Easy
WU
15 min with a few good efforts to prime the body
MS
16 x 1 min at close to max speed but remain relaxed - with 2 min easy recovery
CD
10 min to lower HR
Muscular Endurance
WU
300SW, 300K, 300 Catch-Up
MS
6 x 100 @ T-Pace 15 sec RI
100 Easy
4 x 100 @ T-Pace -3 15 sec RI
100 Easy
4 x 100 @ T-Pace -5 25 sec RI
2 x 300
4 x Right, Left, Catch-Up by 25
CD
200 SW
Zone 3 run off of a high energy expenditure bike ride. Goal is to teach your body to run Tempo when tired.
I am passionate about sports and physical activity. I grew up a soccer player in Italy and have completed numerous Triathlons, from Sprint to Ironman.
I believe One on One coaching provides the best performance on race day.
Every athlete is different in their physiology, strengths, weaknesses and response to training.
As such, a tailored and personalized approach will provide the optimal results.
My approach is quantitative as I truly believe the saying "What gets measured gets Improved!"