Simple. Effective. Transformative.
In order to truely S.E.T yourself up for ultimate success in this challenging but very attainable endeavor you need a plan designed to get you there. Triathlon can be an incredibly complex and confusing sport to wrap your mind around. Blending swim, bike, and run sessions together can seem daunting and almost impossible. Our plans are designed to simplify the process, prescribe effective training sessions, and transform your fitness. If this sounds like what you are looking for continue reading on!
The first time Ironman to the experienced veteran. This proven plan has yielded outstanding results for all ages and levels. This plan is tailored for the athlete who wants to push themselves to a great IM finish while also not giving up too much personal or family time. If you are ready for to tackle your next challenge then lets get started today!
This plan begins 20 weeks out from your race. In order to complete week 1 you only need to be able to complete the following:
Swim: 200 yards without stopping
Bike: complete an easy 1:30 spin
Run: easy for 1:00
Email access to answer any questions you may have about the plan and an initial 30:00 phone call or Skype session to go over plan set up and in depth outline review as well as overcoming obstacles on your journey. **Call/Skype session is initiated by the athlete
Coaching blog - www.crushingiron.com
Coaching podcast -
Please email me at firstname.lastname@example.org with any questions regarding the plan outline, setting appropriate zones, terminology, methodology and/or personal coaching inquiries. You can also reach me on my cell at 615-878-7159.
warm up with a 5 min walk, then 15 easy jog, then go 1min on and then 1min off for 20min total, cool down 5
15 min w/u easy gear then with trainer on full tension on the biggest gear you can handle I want 30 x 1:00 at cadence 50-55, then 1:00 easy easy. Low HR, just think STRENGTH. 15min c/d
200 warm up with Pull buoy. Then right into 25x 25s all out sprint on :30 sec rest. No drills. No thinking. Just get faster. Get faster. Get faster. 200 easy easy. 10 x 50's with 15 fast and 35 easy. Same thoughts as before.
200 swim easy warm up, 10x 50's on 15 sec rest as ( 15 fast, 35 easy ), 5 x 100's on 15sec @ 75-80%, 200 easy, 12 x 50's FAST on :20 sec
Shake out run. Easy pace, enjoy the time on your feet.
15 min easy gear warm up. Then I want 10 x 1:00 at 95rpm with 1:00 easy spin, 5 min easy spin, 10 x 1:00 at 100rpm with 1:00 easy spin, 10min easy spin, 5x :30 at 105-110rpm with 1:00 rest. Finish off till you hit 1:30
Just ride. Nothing hard. Keep everything Zone 1 or low Zone 2. Just enjoy it.