12 70.3 Iron Man Performance Accelerator Plan

Average Weekly Training Hours 11:04
Training Load By Week
Average Weekly Training Hours 11:04
Training Load By Week

Are you ready for your Iron Man race? So you’ve followed the plan, BUT you’re nowhere near where you wanted to be. So let’s turn that around NOW! What if we told you we can help get you back on track. Give you a plan written by our Head Coach that actually works so that you get fitter and FASTER. Plus we will get you on track with your nutrition so that you learn EXACTLY how to drop body fat and have loads of energy in training. You’ll get EXCLUSIVE access and support from 4 experienced coaches in our private members only group where everyone is learning how to build their performance so you start believing in your training again. Learn the FACTS not fads of sports nutrition so that you stop wasting time and money on silly diets, supplements and learn EXACTLY how to fuel your training, racing and look leaner. If you haven’t seen any notable improvements this winter, we can help you but you have to WANT to change that now. If you’re tight on time, this is for you If you want qualified, experienced support this is for you If you want to be FASTER in your next Ironman, this is for you If you want to look leaner in your TRI suite, this is for you If you want RESULTS, this is for you If you’re not willing to put the hard work in, this isn’t for you. NB: We have worked everything off time and RPE in the bike and runs and distance in the swim. There are varying ranges of pace and intensities so that we work all energy systems to develop fitness, speed and power. (You don't need a HR Monitor or Power Meter) Important Disclaimer: Tri Force programmes, projects and coaching involves strenuous activity and many of the latest concepts in nutrition. You should check with your GP if you have ANY doubts as to whether our any of our programmes, projects and coaching is suitable for you. You participate in any of our programmes, projects and coaching at your OWN risk and know of no disability, medical, physical or mental condition which could affect your ability to take part in ANY of our programmes, projects and coaching.

Sample Day 1
1:30:00
1.30 TT KEY SESSION

A straightforward test to gauge your fitness and ability to ride at race pace.

Choose an undulating outside route thats clear, safe and has minimal to zeros stops for the main test of 60 mins.

Warm up: RPE 2/3
Ride easy for 20 Mins;

Main set:
60 Mins ride at YOUR race pace for 60 mins.

*****IMPORTANT******
Press LAP BUTTON so that you can calculate HR and distance over that time. If you FORGET you will have to to the whole TEST AGAIN.

Quick notes. 
•Pace yourself don't go too hard; you should be able to hold this pace throughout.
•Use the RPE scale of 1 - 10. 10 being the toughest and aim to hold a RPE of 4/5 (Hard to somewhat harder) throughout. RPE scale attached
•Cool down for 20 minutes at a steady pace

Cool Down: RPE 2/3
Easy Ride.

Sample Day 1
0:15:00
Hip Flexor Stretches

15 Mins Spent on Hip Flexor Only Stretches (These will open top the hip and allow you to get a greater more powerful range of motion in the hip) Video HERE => https://youtu.be/6oqnezn9a_I

Sample Day 2
0:45:00
Easy Run

Easy Run outside X Country, road or tread mill. RPE 2/3

This is a EASY run. Designed to build volume and durability.

Sample Day 2
0:15:00
Achilles Heel Drops

Follow the Achilles Heel Drop and Soft Tissue Release from this Video => https://youtu.be/CuLAaP_42Vk?list=PLNVHuAzlz4bBfATtVUHYnVUoy1-T905jg

Sample Day 3
1:00:00
Efforts & 15 Min Non Stop Endurance Swim KEY SESSION

Warm up (500m):
- 100 Easy FC Swim
- 100 Easy Pull - Pool Buoy
- 2 x 50 Drill : 25 (Scull) 25 swim easy (Rest 10secs)
- 2 x 50 Drill : 25 (Single Arm) 25 swim easy (Rest 10secs)
- 2 x 50 - Build To Max Pace over the 50. (Rest 30s).


Main set: RPE 4/5
Swim as far as you can in 15 mins pace it but swim hard and fast (Don't forget to record the distance and write in the comments)

Cool down:
200. Easy. RPE1/2

Sample Day 3
0:15:00
15 Min Soft Tissue Work Shoulder

15 Min Soft Tissue Work Shoulder. (Also in your Drop Box)
https://youtu.be/NfcV838ad2U

EXTRA CREDIT
Foam Roll, Hamstrings and Quads Be careful not to roll too hard, its about releasing the soft tissue not hammering it

Sample Day 4
0:15:00
15 Min Whole Body Stretch and Soft Tissue Work

15 Min Whole Body Stretch and Soft Tissue Work
LINK = > https://youtu.be/DnGH2FbYgO8

EXTRA CREDIT
Foam Roll, Hamstrings and Quads Be careful not to roll too hard, its about releasing the soft tissue not hammering it.

Tri Force Endurance
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Tri Force Endurance

4 experienced, qualified coaches on mission is to provide you with the most up-to-date nutrition and training principals while teaching you the foundations of training and fuelling for Triathlon, Cycle Cross, Road Cycling and Time Trial Racing that gets RESULTS. Our goal is to provide you with experienced, qualified advice and helpful, friendly support so that you get the best from your training and nutrition and learn the EXACT ways to look and perform your best.