Ironman Plan (16 weeks) - Intermediate and Advanced

Average Weekly Training Hours 13:09
Training Load By Week
Average Weekly Training Hours 13:09
Training Load By Week

Simple. Effective. Transformative.
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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!
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Designed for:
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!
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Coaching Profile:
http://crushingiron.com/25170-2/
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Plan begins:
This plan begins 16 weeks out from your race. In order to complete week 1 you only need to be able to complete the following:
Swim: 400 yards without stopping
Bike: complete an easy 2:00 spin
Run: easy for 1:00
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Plan includes:
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
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Other tools:
Coaching blog - www.crushingiron.com
Coaching podcast -
https://itunes.apple.com/ca/podcast/crushing-iron-triathlon-podcast/id1176278502?mt=2
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Questions:
Please email me at c26coach@gmail.com 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.

Sample Day 1
1:00:00
8 x 400s

200ez 4 x (75m on 1:30, 50m on :60, 25m on :40) 8 x 400m pull buoy and band. Hold same time and try for same stroke rate for all. :15sec rest 6 x 25m kick fast on :10 rest 100ez cool down

Sample Day 1
0:30:00
30 min run with strides

all easy. towards end throw in some :15 mile pace efforts

Sample Day 2
1:30:00
Endurance

Just ride. Nothing hard. Keep everything Zone 1 or low Zone 2. Just enjoy it.

Sample Day 3
1:00:00
40 x 50's

40 x 50s all fast on :20 rest. Then cool down with 1000 pull easy

Sample Day 3
0:45:00
1 min Fartleck

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

Sample Day 4
1:30:00
Big Gear session

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

Sample Day 5
0:45:00
Tempo Run 45min

15min warmup, 3x5min at 5k pace with 1min rest (training pace) in between. Finish to make 45min.

Robbie Bruce
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C26 Triathlon LLC

My underlying focus with all athletes is blending a positive life change with performance that extends beyond the finish line. I do not offer "traditional training plans", but a coach/athlete relationship focused on communication and a commitment to the process of getting better every day.

If this sounds like a something you are looking for please feel free to email me to discuss building a strong coach/athlete relationship or on how to approach one of my online training plans.