Training Plan for AQUABIKE: IRONMAN Distance (10 Weeks), Email Support + Reusable

Average Weekly Training Hours 12:00
Training Load By Week
Average Weekly Training Hours 12:00
Training Load By Week

enduranceworks aquabike training plansCommit. Train. Perspire. Believe. Overcome. Achieve.

The primary goal of this 10-week training plan is to prepare you to EXCEL in your IRONMAN-distance AQUABIKE (2.4-mile Swim / 112-mile Bike) 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 10 weeks before your goal race, this plan progresses through two build periods (11.5 - 15.5 hrs per week) prior to peaking and tapering. Each week contains 3x swim (Tu, F, Su), 3-4x bike workouts (W, Th, Sa, Su) and 3 optional strength workouts with the option to swap workout days per your schedule. You will build up to: 4,000 yards (or meters) swimming and 5-6 hrs biking. Your long ride is Saturday and day off 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: 750 meters or yards continuously
• Bike: 2 hours

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.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

david glover coaching certifications

Please note:
• This training plan starts any Monday or can be set to end on Sunday of race weekend.
• You can also reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
1:00:00
Swim

W/U:
300 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s

Main Set:
4 x 500 FR maintain same Z3 pace for all four (PADS #3), r30s

C/D: 300 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3
1:00:00
Bike

Z2. Use small chain ring in front and keep cadence 90+ rpm.

Sample Day 5
3:40:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Z2. Include 3 x 12' Z3 (with 4 x 1' standing mixed in each interval).


Practice nutrition and hydration as if in a race.

Make a note of what you eat and drink during your ride.

Sample Day 6
1:00:00
Swim

W/U:
100 easy CHOICE, r5s
2 x 100 Side Kicking Drill, r10s
4 x 25 Tarzan Drill, r10s

Main Set:

Pyramid (use pull buoy on odd intervals - e.g. 100, 300):
100, 200, 300, 400 FR steady, r15s
then
400, 300, 200, 100 FR Z3, r15s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 8
1:00:00
Swim

W/U:
300 EZ CHOICE
4 x 25 Double Entry Drill, r10s


Main Set:
1000 FR z2 (include 4 x 50 non-free mixed in), r40s

4 x 25 Long Arm Doggy Paddle Drill, r10s

4 x 200 FR Z3 (PADS #1, #3), r20s

C/D: 200 easy CHOICE

Sample Day 9
1:00:00
Bike

Z2 w/ 4 x 2' Z4 - fast, hard efforts standing the first 1 min then seated. 90" easy spinning in between.

Sample Day 10
1:00:00
Bike

Z2. Use small chain ring in front and keep cadence 90+ rpm.

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.