Beginner IRONMAN Austria 2020 36 week plan includes Coach email access , HR , reusable, 6-14 hrs

Author

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

All plans by this Coach

Length

36 Weeks

Typical Week

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

Longest Workout

1:20 hrs swim
6:55 hrs bike
2:36 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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

“I found Coach Steve's plan to be well thought out and each session was clearly explained. It was due to this plan that I was able to arrive to the start line of my Ironman feeling confident I was 100% ready for the race. The day itself went to clock work and I ended up smashing my target time of 12 hours. Highly recommend his downloadable plans!"
Kevin Robinson,Smart endurance training plan user 2019 season


This 36 week plan will help any beginner triathlete initially map out their current fitness levels and plan/train specifically for IRONMAN Austria on 5th July 2020


Who is this plan for?
This 36 week plan is designed to help a beginner triathlete build their fitness to be ready for IRONMAN Austria. To be successful with this plan you should have at least a year of triathlon experience including completing an Olympic/international distance race to date.

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
• Email access to a 2 x IRONMAN Austria finisher to help with any queries you have on logistics/course info etc

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!


Training plan outline
The plan is broken into 36 weeks (based on a 3 week progression and 1 week recovery cycle)
- 20 weeks base - increasing your stamina/fitness [includes baseline test weeks]
- 14 weeks build - increasing your race skills/speed [includes retest weeks]
- 2 weeks taper - allowing body/energy levels to peak in time for your A race


Typical training week
On avg the plan works off a basis of 2 swim sessions, 2 run and 3 bike sessions in a typical week - with the hourly training load ranging from 6 - 14 hours a week

Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in


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 Beginner IRONMAN plans.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:18
Training Load By Week
Average Weekly Training Hours: 09:18
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 and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

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

Back to Plan Details

Sample Day 1

0:32:59
3.73mi
Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Sample Day 1

0:50:00
1600m
73.88TSS
Swim session - tech/drills + Critical Swim Speed (CSS) assessment

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 [12 lengths i.e. 600m, 800m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 3 - single arm (Left)
4 - 6 - single arm (Right)
7 - 9 - fist
10 - 12 - Easy, Mod & Hard free style

Main [600m, 1400m Total]
6 * 100 (done as hard - note avg time from start of 100 to touch wall - take 20 sec recovery imbetween) - overall avg will be your (critical swim speed (CSS) benchmark

Cool down [200m, 1600m total]
200 m back stroke easy

Total session distance = 1600

Sample Day 3

0:55:00
18.64mi
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 4

0:40:00
4.97mi
Tempo run

Tempo runs are an excellent way for triathletes to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace

Session details
1km warm up zone 1
6km @10km pace or zone 3
1km cool down zone 1

Sample Day 6

0:50:00
6.21mi
Run test

NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward


Please ignore the target distance - this is for my tracking purposes - 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 I want you 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 7

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

Sample Day 8

0:32:59
3.73mi
Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Beginner IRONMAN Austria 2020 36 week plan includes Coach email access , HR , reusable, 6-14 hrs

$115.00 - Buy Now
_