Beginner Time crunched IRONMAN 24 week plan, email access to coach, reusable, HR based, 6-12 hours

Author

Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

All plans by this Coach

Length

24 Weeks

Typical Week

2 Day Off, 1 Other, 3 Run, 2 Swim, 2 Bike

Longest Workout

1:30 hrs swim
6:55 hrs bike
2:24 hrs run

Plan Specs

triathlon ironman beginner multi day hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Time crunched Beginner IRONMAN plan 24 week

Training to a plan built by someone who knows what they’re talking about has made a huge difference. For me having the structure outlined by Steven was motivating, but more importantly it has improved my enjoyment of racing and without-doubt has improved my times

Dave Cullen, Oct 2019


This 24 week plan is designed to help a time crunched beginner triathlete build their fitness around a full work/life schedule to steadily progress their fitness to be ready to tackle an Ironman

To be successful with this plan – you should have at least one years triathlon experience and have completed a number of international/Olympic distance races.


Plan outline
Base or fitness/stamina development = 12 weeks
Build or race specific training = 10 weeks
Taper or readying yourself for race day = 2 week
3 week progression:1 week recovery cycle


Typical week
On avg the plan works off a basis of 2 swim sessions, 2 run and 2 bike sessions in a typical week with 2 full recovery day (which allows the athlete some flexibility in moving sessions around) - with the hourly training load ranging from 6 - 12 hours a week


What do you get in this plan?
• Unlimited email access to the author
• Free strength and conditioning guide for triathletes
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Session details up-loadable to garmin connect, trainer road and/or Zwift (power based plans only) from compatible device
• Ability to re-use your plan as many times as you require


Kick off Emails: During checkout, you can check a box to share your email address with Coach Steve. By selecting this – I will be able to send you an introduction/kick off email with key hints/tips & your free strength and conditioning guide. It also gives you access to the best email to ask any questions you have on your training journey!


Have a question? Click here to ask me directly and I will respond within a few hours


Want to see reviews? Click here for testimonials


Not the right plan for you?
Click here to view my Advanced IRONMAN plans.
OR
Click here to view my Intermediate IRONMAN plans.
OR
Click here to view my Beginner IRONMAN plans.



Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:13
Training Load By Week
Average Weekly Training Hours: 08:13
Average Weekly Breakdown

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U certified), Steven specializes in helping time crunched Age Group triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Back to Plan Details

Sample Day 1

0:50:00
6.21mi
80TSS
Run test

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones

NB needs GPS device and HR monitor

Please ignore the target distance - indicative only - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 2

0:45:00
1500m
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT


Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial


Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 3

0:50:00
15.53mi
35TSS
Turbo set - endurance or 60 min easy spin

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Sample Day 5

0:55:00
18.64mi
80TSS
FTP bike test (Turbo)

BT: 3:00 Warm-up at effort of 2/10
3:00 3/10 Warm-up
3:00 4/10 Getting warmer!
3:00 5/10 Warmer still!
3:00 6/10 Tempo
3:00 7/10 Strong effort
3:00 2/10 Recovery
4 x 1:00 Fast pedal with 1:00 recovery (fast pedal is >100 rpm)
3:00 Recovery at 2/10
20:00 Pain, agony, misery and FTP [HARD EFFORT - DO NOT STOP - THIS IS CONTINUOUS]
3:00 Cool-down

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 6

1:32:18
24.85mi
Long bike endurance focus

Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Session details
5km warm up in zone 1
30km main set no higher than zone 2
5km easy cool down in zone 1

Sample Day 7

0:45:00
1400m
73.88TSS
Swim session - tech/drills + 100s off Critical Swim Speed

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [8 lengths i.e. 400m, 600m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - Catch up
3 - 4 - kick only (use kickboard if want to)
5 - 6 - Zipp up drill
7 - 8 - Moderate & Hard paced free style

Main [600m, 1200m Total]
6 * 100 Based on CSS from last assessment + 5-10 secs
10 sec rest imbetween each

Cool down [200m, 1400m total]
200 m back stroke easy

Total session distance = 1400

Sample Day 9

1:00:00
1400m
65TSS
Pool session - Endurance focus - requires pull buoy and paddles

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Endurance sets are designed to build stamina and strength in the water so you can go for longer distances without any issue

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Drills [400, 600 total]
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
Pull Buoy: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
Increasing effort: 1st 50 easy, 2nd 50 moderate, 3rd 50 hard, 4th 50 recovery

Main Set: [600, 1200 total]
1st 300m no swim aids 1 min rest
2nd 300m with pull bouy & paddles 1 min rest

Cool down: [200, 1400 total]
200m = 200 backstroke

Beginner Time crunched IRONMAN 24 week plan, email access to coach, reusable, HR based, 6-12 hours

$79.00 - Buy Now