When you hear these magical words as you cross the finish line, you’ve accomplished something very special.
Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your IRONMAN race with minimal training.
Designed by Exercise Physiologist, Coach and Masters athlete David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience (28 IRONMAN distance finishes with an 8:51 PR), success and passion coaching thousands of triathletes to achieve their excellence...beyond what they knew they could do.
Beginning 10 weeks before your target race, this plan progresses through one base period and one build period (13.5 hours is biggest training week) prior to tapering for your race. Each week typically contains 2x swims, 2x bikes, 2x runs plus 1 BRICK run and 2x strength training. Long rides are on Saturday with long runs on Sunday. Monday is the designated day off. Using the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5-3 hours running.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 1,000 meters or yards continuously
• Bike: 3.5 hours
• Run: 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 about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
• This training plan starts any Monday or can be set to end on Sunday of race weekend.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
300 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s
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/
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.
Field test to set your training zones for the run.
Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.
Your training zones may shift over time as you become more fit.
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
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
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.
Z2 off the bike (within 5 minutes of finishing ride) and build up to Z3.
Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Z2 with 4 x 2' Z3 mixed in. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.
Practice nutrition and hydration. Make a note of what you eat and drink during your run.
OPTIONAL: Run an additional 10-20 min (up to 2:15 total run time) if needed as a confidence booster.