Beginner IRONMAN Frankfurt 2019 31week (6-14 hr per week), HR based, reusable

Average Weekly Training Hours 08:53
Training Load By Week
Average Weekly Training Hours 08:53
Training Load By Week

“Coach Steve helped me prepare perfectly for my Ironman via his carefully laid out plan and his helpful advice/email answers when required - Thanks for my sub 12 hour time Coach Steve - could not have done it without you "
Declan Lynch,Smart endurance training plan user 2017 season


Who is this plan for?
This 31 week plan is designed to help a beginner triathlete build their fitness to be ready to tackle Ironman Frankfurt on 30th June 2019

• Ironman Frankfurt 2018 briefing documents and key information on swim/bike/run course
• Top tips on Ironman Frankfurt logistics/course info based on a finisher experience
• Detailed session details based on pace or HR

NB based on 2018 course - these are subject to (but unlikely) to change in 2019 - as at race directors discretion


Training plan outline
The plan is broken into 31weeks (based on a 3 week progression and 1 week recovery cycle)
- 16 weeks base - increasing your stamina/fitness [includes baseline test weeks]
- 15 weeks build (including taper) - increasing your race skills/speed [includes retest weeks]

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

** NEW ** All swim session details available in printable word doc for ease of carrying to the pool and all swim/bike run sessions can be uploaded to compatible GPS devices taking all the remembering out of the equation - you just concentrate on the training!

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Sample Day 17
0:45:00
1400m
6.89TSS
Recovery swim session

Simple easy recovery set

Click on the paper clip to download a printable copy of the session

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,


Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
or
5 x 200 with Pull buoy
45 sec rest between each

Cool down[200m, 1400m Total]
200 m back stroke easy


Total session distance = 1400

Sample Day 198
0:37:20
4.97mi
Tempo run 8km

Tempo runs are an excellent way for runners 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.

Sample Day 199
1:20:00
4100m
Final Iron swim set

Warm up: 200 front crawl
Main set: To be completed with pull bouy 3800m straight
Cool down: 100 back stroke

Sample Day 200
0:36:00
3.73mi
Easy leg stretch jog

Very light 6km zone 1 run - just to make sure muscles are nice and loose

Sample Day 206
0:31:30
1400m
strength swim set

Warm up: 200 front crawl
Main set: To be completed with paddle and pull bouy 2 x 500m
Cool down: 200 back stroke

Sample Day 207
0:16:30
1.86mi
Short brick

1st km do not worry about pace/HR - focus completely on good form - engage your core - slight lean forward and ensuring your stride is landing on the ball of your foot
2nd target IM race pace
3rd km easy cool down

Sample Day 207
0:45:00
22.5TSS
Easy 45 equipment check

Easy 45 min spin - check out kit/garmin set up etc

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