30 week to Iron Distance Triathlon - Intermediate

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach

Length

30 Weeks

Typical Week

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

Longest Workout

1:30 hrs swim
5:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner intermediate power based hr based pace based tss based

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Summary

Overview

This training plan has been created by Olympic Gold Medalist, World Champion (Rowing and Cycling) and Kona Age Grouper, Rebecca Romero and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).

This 30 week plan is designed to take you to a fitness level to allow you to competitively complete a Long (Iron) Distance Triathlon event (3.8k swim, 180k bike. 42k run).

It incorporates a lot of interval based training to keep the training time to a minimum whilst still getting your body fit enough, strong and resilient enough to cope with the demands of the event.


Who is this Plan for?

This plan is aimed at an athlete who has already completed in triathlon or another sport previously and so has a fitness base already in place. The bike sessions are built around the use of a Power Meter and so really this is needed to gain the maximum benefits from following the plan.


The basics:
1 rest day per week
3 swims per week
3 bikes per week
3/4 runs per week


Time required peaks at 16 hours. But the average for the 30 weeks is just under 11 hours per week


Other Details

The plan is based around 4 week cycles with 3 weeks building the training volume and/or intensity followed by a recovery week. This week will allow your body to adapt to the stress placed upon it and come back stronger and ready for the next cycle.


Every applicable session has a workout designer, so enabling you to export to Garmin or Wahoo devices as well as exporting to Zwift workout builder. They also include descriptive text to guide you through each session as clearly as possible. 

Sample Week

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Sample Swim Session

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Sample Bike Session

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Rebecca Romero

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:36
Training Load By Week
Average Weekly Training Hours: 10:36
Average Weekly Breakdown

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Back to Plan Details

Sample Day 1

1:00:00
65TSS
EN - 1hr Basic Ride

Basic ride for 1 hour or so.

Just go out and enjoy riding. Nothing too hard, just a variety of cadences and effort levels.

If using Zwift then a group ride would work well if you do not push too hard. Aiming for around 2 - 3 watts per kilo effort max.

Sample Day 2

1:00:00
2700m
65TSS
Prep-Posture1- 75s & 300s -60min (2300m-2700m)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 2

0:45:00
52TSS
EN - 45mins - General Endurance

An easy/steady run at a comfortable, conversational pace, about one to two minutes per mile slower than your 5K pace if you know it.

These runs are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not getting too fatigued or at risk of injury.

Sample Day 3

1:00:00
65TSS
Tech - 1hr Single Leg Drills 2

This is an technique session to both isolate each leg and bring in drills to concentrate on minimising the dead spot on the pedal circle. I find resting toe on turbo trainer mount at back of bike is a good way to keep it out of the way. Warm-up -  15 mins Easy pedalling Prep Set:  10 mins - Keep cadence the same and every 2 minutes go 1 gear harder Main Set:  Repeat below twice - trying to hold 80+ rpm 1min - Single Leg - at bottom of pedal circle try to "wipe the dirt" off the bottom of your shoe. 1min - spin both legs 1min - Single Leg (other leg) - at bottom of pedal circle try to "wipe the dirt" off the bottom of your shoe. 1min - spin both legs 1min - Single Leg - at top of pedal circle try to drive your knee forwards and through towards handlebars. Your toes should push forwards in your shoes. 1min - spin both legs 1min - Single Leg (other leg) - at top of pedal circle try to drive your knee forwards and through towards handlebars. Your toes should push forwards in your shoes. 1min - spin both legs Cooldown: 15 mins easy riding

Sample Day 4

1:00:00
2900m
65TSS
Prep-Posture2- 125's -60min (2400-2900m)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 4

0:45:00
52TSS
EN - 45mins - General Endurance

An easy/steady run at a comfortable, conversational pace, about one to two minutes per mile slower than your 5K pace if you know it. These runs are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not getting too fatigued or at risk of injury.

Sample Day 5

1:00:00
65TSS
EN - 1hr Basic Ride

Basic ride for 1 hour or so.

Just go out and enjoy riding. Nothing too hard, just a variety of cadences and effort levels.

If using Zwift then a group ride would work well if you do not push too hard. Aiming for around 2 - 3 watts per kilo effort max.

30 week to Iron Distance Triathlon - Intermediate

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