Beginner IRONMAN Austria 2019 24 wk plan with email access to Coach, 8-14 hrs, HR based, reusable

Average Weekly Training Hours 09:41
Training Load By Week
Average Weekly Training Hours 09:41
Training Load By Week

Beginner IRONMAN Austria 24 week

My 24 week IRONMAN beginner plan had me 100% prepared for the date that had been marked in my calendar ever since I signed up for Austria. I arrived to the start line confident and ready to race - in fact I really enjoyed the day - thanks Coach Steve

A. Hughes, Ironman Austria 2017

This 24 week plan will help any beginner triathlete initially map out their current fitness levels and progress from even a olympic distance triathlete to ready for IRONMAN Austria on 7th July 2019.

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

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 3 bike sessions in a typical week with a full recovery day - with the hourly training load ranging from 6 - 14 hours a week

What do you get in this plan?
• Email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Bike/run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect, Trainer Road etc

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
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Click here to view my Advanced IRONMAN plans.
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Sample Day -6
0:33:00
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

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!

Sample Day -6
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 -5
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
0:15:00
Easy foam rolling/stretching session

Sample Day -4
0:50:00
1400m
156.7TSS
Pool session - Endurance focus NB requires pb 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]
300m = 100 f/s, 100 b/s,

Drills [400, 600 total]
Single arm: 2 x 50 (1stLeft, 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

Sample Day -4
0:30:00
S&C A and B options

30 mins stretching and core exercises http://www.active.com/triathlon/articles/6-core-exercises-that-will-make-you-a-better-triathlete or option B https://www.youtube.com/watch?v=OO8ckYzmT6k

Sample Day -3
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

This will feature heavily in this block as it helps build some speed in the legs on top of the endurance we get from the other running sessions

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

Steven Moody Current 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 (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

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