The program is a component of the T3 (Triathlon Training Toolkit) which consists of 1) Two 50 page eBooks that will act as your users guides to triathlon, race nutrition and the program. #1: The T3 (Triathlon Training Toolkit) #2: Swimming for Triathletes 2) The "war chest" which consists of a Performance Console of spreadsheet tools and calculators and a series of Virtual Clinic videos on a range of topics related to triathlon training and racing. The duration of the videos total 3 hours and they're personally narrated by coach Tony. 3) The comprehensive program powered by TrainingPeaks. 4) a Discount code to receive an Xterra wetsuit at 60% off as well as other discount codes. The program incorporates tested and reliable workouts and methods that have been proven successful. If the program is initiated precisely as designed, at least 80% of the target peak volume is met, body composition target is achieved, then the athlete will achieve the power to weight ratio and aerobic development necessary to effectively run well off the bike complete the Ironman triathlon in 25 weeks.
We want to determine your Lactate Threshold Heart Rate (LTHR) in order to derive your running heart rate zones. To do this precisely you need a laboratory. But you can estimate your LTHR with a "field test."
First do a 5-10 minute low intensity warm-up jog. Then wear your heart rate monitor, set your device/watch to display average pace. Hold best average pace per mile for 20 minutes.
The average HR for that 20 minutes is your Lactate Threshold Heart Rate (LTHR).
This is best performed on a treadmill but you can also conduct the test outside on a flat road or on a track.
Use the calculator in the Performance Console to derive your HR Zones.
Program your zones into TrainingPeaks and into your watch multisport watch and this will give you the zones that will help you maximize what you get out of every training hour.
If you don't have a heart rate monitor then complete then you should still complete the field test to gauge your progress with rate of perceived effort, cadence and speed.
This field test derives what's called your Base Interval or what is sometimes called your T-time.
300 yards, kick/swim by 50 yards
200 yard freestyle swim/easy
Pre Set ***Field Test***
Swim 5 x 100 at maximum effort on 10 seconds rest in between. Note the gross time for the swim entire swim including rests. Plug this time into the SWIM BASE template in the Performance Console to derive your "BASE" pace.
Broken 1650 (lengths in parenthesis)
(11)275 r :15
(10)250 r :15
(9)225 r :15
(8)200 r :10
(7)175 r :10
(6)150 r :10
(5)125 r :10
(4)100 r :10
(3)75 r :5
(2)50 r :5
200 Swim/any stroke/easy
1 hr Spin Class /On the Trainer or outdoor ride.
If you do the ride outside, ride about 15 miles at a high cadence. >80
Spin classes are an excellent way to build cycling volume. Find a great spin class, optimally one where the instructor is employs programs geared for cyclists.
Work within the structure of the instructor's plan and get the most out of the session.
If you ride on an indoor trainer. Do a 1 hour ride, in a moderate gear. Keep the average cadence above 80 (revolutions per minute).
30 Minute run at an RPE (Rate of Perceived Exertion) of about 14. If you use a heart rate monitor, keep your heart rate in a sub-threshold zone.
Swim 2500. About 1 and half minute transition (rest) in between sets. Your finishing time will vary with your ability so don't worry if your finishing time is different than what's posted in the planned activity.
150 kick/mix of kicks with kickboard/z1
150 swim/mix strokes/Z1
3x200 Freestyle Build @ Base+15
7x100 Freestyle, Descend @ Base +10
10 x 50 Frestyle sprint 37.5/Recover 12.5
200 Easy Non-Freestyle
Cycling Heart Rate Zones and Power Zones if you have a HRM and/or power meter.
1) 15 Minute warm up.
2) Begin the 25 Minute Field Test. The goal is to hold your best average cycling effort for the the entire 25 minutes. Your average heart rate for the duration of the test [Lactate Threshold Heart Rate] and your average watts minus 5% [FTP] for the duration of the test is what you need to derive. This means you have to start and stop your devices for only the duration of the test.
3) Plug the LTHR and the FTP into the appropriate template into the Performance Console to derive your heart rate and power zones, if you use those devices.
Program your zones into TrainingPeaks and into your multisport watch/computrainer and this will give you the zones that will help you maximize what you get out of every training hour.
If you don't have a heart rate monitor or power meter then you should still complete the field test to gauge your progress with rate of perceived effort, cadence and speed.
LSD Run (Long Slow Distance). 4-6 Miles. Run at an RPE of 14 or below or within the first 3 heart rate zones if you use an HRM. Based upon your abiity, your finishing time may vary from what's listed in the planned activity.