IRONMAN Boulder, Base/winter training, 140.6, 12 weeks by Eric Kenney, Ek Endurance Coaching

Average Weekly Training Hours 06:35
Training Load By Week
Average Weekly Training Hours 06:35
Training Load By Week

This plan is designed to maximize time in the fall and winter months when training out side can be tough. We have even seen gains in threshold power on the bike and speed in the water and greater efficiency on the run. This is due to the flexible but detailed "focus" periodization we use. You will see up to 10 hours of training per week depending on the phase. This plan comes with doc's on managing your plan, descriptions of zones, core strength routines and more. contact Eric at eric@ekendurancecoaching.com for customized plans or consultations

Sample Day 2
0:45:00
masters swim

work Tech. steady swiming today. when you start to really fatuige your done!

Sample Day 2
0:30:00
End run

Zone 2 nice form quick cadence

Sample Day 3
1:30:00
end ride/ spinn class

End ride. no coasting, no Z1 time. steay pace Z2-3. go fo 90' if you can. by either getting there early, staying late or doing a brick run. looking to get past the 70' mark. what ever it takes.

Sample Day 5
0:45:00
end run

Z2 up to 1hour. do 3-4 pick ups at the end of run on a slight down hill. pick ps are not hard. just a quick cadence with nice form.

Sample Day 6
0:45:00
masters swim

work Tech. steady swiming today. when you start to really fatuige your done!

Sample Day 7
2:00:00
end ride

hit some hills today, or simulate in a spinn class/ trainer. stay seated push 15-20 rpm's lower than you normaly would on climbs. 2-5' in length. Z2 most of teh time. Z3-4 on hills.

Sample Day 9
0:45:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Eric Kenney
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EK Endurance Coaching

Race execution and "Self Tactics", Power Training, managing limited time and fitting training around your life.

Consultation, fitness and back ground assessment. Detailed monthly program, updated daily if needed ,Unlimited contact and customization of training. Physiological testing,heart rate and power training, data driven results. Access and use of ALL our partners and sponsors Race-day execution prep, and joint attendance when possible. For a full list of details on website