Training Plan for AQUABIKE: IRONMAN Distance (10 Weeks, Saturday Race, Reusable)

Average Weekly Training Hours 12:04
Training Load By Week
Average Weekly Training Hours 12:04
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.

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

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Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Saturday.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
1:00:00
Whole Body Strength

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up 5-10 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set (hold each plank. Save time by "super setting" exercises - do one set of 2 exercises then repeat in the same order for the second set. Rest about 1 minute between sets.

Sample Day 2
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 Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4
1:00:00
Bike

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

Sample Day 4
0:30:00
Core Routine

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up with 5-10 min light aerobic exercise. Perform 2 sets of each exercise with 12-20 repetitions per set. Save time by super setting the exercises together for a set then repeating same exercises again for the second set.

Sample Day 5
0:40:00
Swim Test

W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s

Main Set:

1 x 1000 FR time trial - as fast as you can but pace yourself, r60s

See "Swimming Field Test" at http://www.enduranceworks.net/resources/ to calculate your swim training zones.

C/D: 200 easy CHOICE

Sample Day 6
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.

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

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

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