“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 28th June 2020
• 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 2019 course - these are subject to (but unlikely) to change in 2020- 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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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
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
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!
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!
This set is focused on building your endurance which is clearly key for Iron races - ensure you have water and a towel close to hand as these are typically sweaty affairs
10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1
Nb Target cadence should be in the region of 80 - 90
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
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
1km warm up zone 1
6km @10km pace or zone 3
1km cool down zone 1
To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress
This is the first of these tests - working out your run specific HR zones
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
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