Ironman 20wk base training
Mike BridgeAll plans by this Coach
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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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:29 hrs||3:00 hrs|
|2:11 hrs||1:30 hrs|
|2:01 hrs||1:30 hrs|
|0:32 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:29 hrs||3:00 hrs|
||2:11 hrs||1:30 hrs|
||2:01 hrs||1:30 hrs|
||0:32 hrs||1:10 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter