16 weeks Ironman Triathlon base phase

Average Weekly Training Hours 13:04
Training Load By Week
Average Weekly Training Hours 13:04
Training Load By Week
Sample Day 1
0:30:00
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 2
1:00:00
Check cadence

On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 2
1:00:00
1/2 ironman swim develop pacing awareness 1km tt and 100m pacing

AIM: Develop Pacing Awareness Warm Up 300 FC 100 BC Main Set: Keep focussed – tough session 5 x 100m FC Pace Control 30 rest 85% effort 1000m TT FC 80-85% 60 rest • Odd lengths bilateral every 3 • Record Time 5 x 100m FC Pace Control 20 rest 85% effort • Keep 100m splits consistent • Keep to rest periods • Maintaining Stroke count • Record Total time for 100m splits and rest – minus 4:10 Cool Down Stroke drills per 100m (if time) 4x 25 FC Eyes closed swim – 10 secs gap. Practice tumble turns 3-4 times 100 BR

Sample Day 3
0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Sample Day 3
1:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 4
0:40:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 4
0:45:00
10x100 (10 RI) 2x 500 neg split

BT: WU 400m FC with BC every 4th length Then do 10 x 100 with 10 seconds rests. All-out effort. What was your total time for this set (or average 100 time)? 2x 500m neg split 30 rest cool down 300 mix of strokes

Nick de Meyer
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Sound Coaching

Nick has been a Level 2 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and formerly was a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions