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Ironman 20wk base training

Author

Mike Bridge

All plans by this Coach
5 (4)

Length

20 Weeks

Plan Description

A long term plan for the off season. The aim is to develop performance in all 3 sports and ideal for the 140.6 or 70.3 athlete with a debut season behind them and an aim of improving times in the next season. To that end the plan works on a rotation with separate cycles where run, bike and swim economy is focussed on. In these phases the other two disciplines are put on maintenance mode.
The plan follows a reverse periodization model, using short high intensity sessions to develop aerobic capacity in the off season. It is also suited to the inclement weather of the northern hemisphere: utilising indoor HIIT sessions later in the off season to develop bike economy and focussing on run economy in the early Fall when the outdoor conditions are more conducive to fast running.
Strength resistance training is built into the programme, working through a strength prep phase, max strength phase, power phase and two recovery phases. These session require some knowledge of Olympic lifting and plyometric training, a gym instructor and/or spotter would be helpful in assisting in this area.
Any of the 3 focus phases could be repeated to extend the plan or if there is a particular area for development then one discipline could be repeated at the expense of an area of strength.
The aim of this plan is to deliver the athlete into the spring ready to increase mileage outdoors with improved power, vV02 and swim economy.

See Racesnake.co.uk for help advice or coaching to assist with this plan.
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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
4:29 hrs 3:00 hrs
Swim x2
2:11 hrs 1:30 hrs
Run x2
2:01 hrs 1:30 hrs
Strength x2
0:32 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:29 hrs 3:00 hrs
Swim
2:11 hrs 1:30 hrs
Run
2:01 hrs 1:30 hrs
Strength
0:32 hrs 1:10 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.


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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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