140.6 | IRONMAN Base Phase - 12 Weeks

Average Weekly Training Hours 10:15
Training Load By Week
Average Weekly Training Hours 10:15
Training Load By Week

This 12-Week IRONMAN Base Phase Plan is complete. The Base Phase is the first Phase of training. This plan includes benchmark testing to establish zones, downloadable swim, bike, run and strength workouts. It's comprehensive and also includes access to the coach for clarifying questions.

Sample Day 1
0:10:00
3.3TSS
EDIT**** Welcome to Octane Athletics Training Systems!

DO NOT DELETE THIS. THE ATTACHMENT WILL ALLOW YOU TO EASILY CALCULATE YOUR SWIM PACE ZONES, HR & PACE ZONES FOR THE RUN, AND HR & POWER ZONES FOR THE BIKE.
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Thank you for choosing a training program from Octane Athletics Training Systems for your IRONMAN journey.

Here is what you can expect:
- You will build your fitness, strength, and speed
- You will be adapting your body for race day situations like effectively running off of the bike
- You will increase your performance each and every week

Here is what it takes from you: CONSISTENCY. That is everything when training. If for some reason, you cannot get a workout done, move on to the next day. Do not stack workouts up and/or play make up. Just get right back at it and move on. IRONMAN training is relentless, so making up workouts can have longer term impact on the workouts that follow. Getting the workouts done is important. What makes them more important is that they are done with QUALITY.

I look forward to you finishing this program and having incredible success on race day. Believe in yourself and enjoy your journey!

Attached to this is a file with some commonly used terms that you will find in throughout your training program. This will help you as you move through the program.

If you have questions, every plan includes 3 FREE "phone a friend" sessions. What I mean is that you can email me at info@octane-athletics.com and I will answer your question up to three times throughout the program. You can add as many 30 minute consultations as you'd like for $39 each. If that is of interest to you, just email the same email address to set these up.

Thank you,
Coach Dave Jimenez
@bigdave4

Sample Day 1
0:34:00
42TSS
.8 | Foundational 5 (2 x 10)

10 minute warm up on stationary trainer or jogging on treadmill. Get HR to Zone 2.
------------------------------
DEADLIFT
10 Reps
Starting with feet shoulder-width apart, lower into the down position (thighs parallel to the floor, knees directly over your feet), and grip the barbell with both hands, spaced slightly outside your legs (a). Using your glutes and quads (not your arms), explode the weight off of the floor so that the bar clears your knees and comes to rest at your upper thigh (b). Throughout the lift, focus on pushing your weight back onto your heels and keeping your chest up and back flat. Some individuals (particularly taller lifters) may find it easier to get into proper position by starting with the bar at knee-level on blocks or to sub out the barbell for a Trap bar, which offers raised handles. Once you’ve learned to properly execute the hip hinge, the exercise can be progressed by either challenging balance (single-leg deadlift) or even complexity (sumo deadlift high pull).
----then----
SQUAT
10 Reps
Bodyweight squats aside, one of the easiest squatting variation when starting out is the goblet squat, which allows lifters to sit back farther onto their heels, engaging the glutes and hamstrings. To perform this exercise, hold dumbbell or kettlebell against your chest, just below the chin, with both hands. From a standing position, feet slightly wider than shoulder-width apart, sit back and down, being sure to keep your torso up (a). Then, drive through your heels to stand back up tall (b). After learning the basic squatting pattern, you can branch off into single leg variations or load up the bar and practice some traditional back or front squats.
----then----
PUSH-UP
10 Reps
Start with your hands slightly wider than shoulder-width apart and engage the midsection as if you were doing a plank (a). Focus on maintaining a straight line from the head all the way through the heels of the feet (no looking up!). From this position, slowly lower your chest to the ground before pressing your body back to the starting position in one movement (b).

Need to modify? Keep in mind the most popular modification — dropping the knees to the ground — isn’t always best. By bending at the knees, lifters are breaking the full-body tension required to maintain proper form. Instead, lifters should look to incline their upper body (by placing their hands on a bench or other steady surface) to decrease the difficulty. And for those who want a challenge: Try single-arm push-ups, handstand push-ups and feet-inclined push-ups when you’re ready to progress.
----then----
PULL UP
Whereas “grip it and rip it” may apply to some athletic endeavors, it certainly doesn’t bode well when attempting the pull-up. To get started, grab a bar with both hands slightly wider than shoulder-width apart, palms facing away from you. While engaging your core, pull your chin over the bar focusing on depressing the shoulder blades during the movement (a). When your arms are fully extended at the bottom of the movement, raise back up as fast as you can (b).

Tip: For those who can’t get up and over the bar with proper form, assisted pull-up machines may not the best spot to start learning the movement. Instead, Gentilcore advocates the use of bands and TRX straps to mimic the movement with a bit of help. “I prefer the band assisted variations because it takes advantage of what’s called accommodating resistance… which is geek speak for ‘the band gives the most assistance at the joint angles where we’re weakest, and the least as
----then----
PLANKS
60 Second Front Plank
30 Second Break
45 Second Right Side Plank
30 Second Break
45 Second Left Side Plank

Sample Day 2
0:40:00
33.3TSS
.6 | Z2 | 20' Z2 ThHR Run

WARM UP
10 Minute Jog/Run increasing intensity every minute toward a Zone 2 Heart Rate
----------
MAIN SET
20 Minutes in Zone 2
----------
COOL DOWN
10 Minute run/jog/walk decreasing intensity every minute toward a Heart Rate less than 110

Sample Day 2
0:30:00
30TSS
.33 | Before Bed - Dynamic Flexibility

Lying on Back:
Hip Crossover (https://www.dropbox.com/s/06qcnxpahxo35is/hip-crossover.jpg?dl=0) - Arms out in the "T" position, feet flat on the floor, knees bent and together. Roll both knees to the right side slowly controlling the lowering of your legs, letting the weight of your legs pull to end range even if the opposite shoulder comes off the floor; pause briefly, then in a controlled manner, take the legs to the opposite side. Hold 5 seconds each time and repeat 3 times to each side.
Hip Rotation (https://www.dropbox.com/s/7hfq0g560usa9gz/hip-rotation.jpg?dl=0) - Arms out in "T" position, knees bents, feet flat on floor slightly wider than shoulder width apart, anchor the right foot to the floor while letting the left knee roll inward and letting the weight of the left leg pull to end range, pause 5 seconds, return to starting position and repeat with right knee. Keep your anchored foot flat on the floor as you move the opposite leg. Repeat 3 times to each side.
Leg Overs (https://www.dropbox.com/s/zy91sk17fues2zq/leg-over1.jpg?dl=0 and https://www.dropbox.com/s/xiboi1cpuxh9v6n/leg-over2.jpg?dl=0) - Arms out in "T" position, legs straight on the floor. Lift leg up as high as you can while keeping the knee straight and then cross it over your body toward the floor. Keep core tight and return to the starting position. Hold 5 seconds each time and repeat 3 times to each side.
Lying on Stomach:
Scorpions (https://www.dropbox.com/s/u7b7tdfv63mf73q/lying-on-stomach.jpg?dl=0) - Arms out in "T" position, legs straight on the floor. Lift one leg up and over toward the opposite shoulder being sure to bend the knee and keep the leg abducted (apart from opposite leg), hold 5 seconds then return to starting position and repeat to the opposite side. Be sure not to let you thigh drop toward the opposite leg. Hold 5 seconds each time and repeat 3 times to each side.
Press Ups (https://www.dropbox.com/s/o5rpcm74fo654h7/press-ups.jpg?dl=0) - Hands under shoulders, press up while keeping low back and gluten relaxed. Go as far as you comfortably can, pause 5 seconds, and return to starting position. Repeat 3 times.
Inch Worms (https://www.dropbox.com/s/5u0xt9vo55bk7jw/inch-worms1.jpg?dl=0 and https://www.dropbox.com/s/gnarakygjdhvqju/inch-worms2.jpg?dl=0) - Start in a push up position and walk your feet toward your hands keeping your knees straight and your heels on the ground. Stop when you feel a stretch in the back of your legs then slowly walk your hands away from your feet until the stretch goes away. You are only doing this movement one time.
Sprinters Stretch (https://www.dropbox.com/s/fruc85vgnishkrl/sprinters-stretch1.jpg?dl=0 and https://www.dropbox.com/s/m5hmtxys5mc7zo0/sprinters-stretch2.jpg?dl=0 and https://www.dropbox.com/s/ivlazesr6wli510/sprinters-stretch3.jpg?dl=0 and https://www.dropbox.com/s/jw6e5xbqzc83mer/sprinters-stretch4.jpg?dl=0) - Kneel on your right knee with your left leg in front of you with your foot flat on the ground. Place your hands on the floor to support yourself and straighten your left him and knee slowly, keeping your foot flat. Hold for 5 seconds, lower and repeat two more times. Repeat the stretch with your left foot turned out, then with your left foot turned in. Then reset the entire exercise with your right leg in front and repeat the whole thing.
Spider Man (https://www.dropbox.com/s/ngasr9kla3ebrnh/spiderman2.jpg?dl=0 and https://www.dropbox.com/s/98t3kfkt6f5cf6n/spiderman2-08.jpg?dl=0) - Lunch forward onto your right leg. Bring your right arm to the inside of the right leg and lower your hips toward the floor until you feel a stretch in the left hip flexor. Hold for 10 seconds while keeping your back leg straight then drop your back knee to the ground, bend the back knee and grab your foot with your opposite hand, bring foot toward your flute ad you lower your hips to the ground. Hold this for 10 additional seconds.
Thread the needle Stretch (pigeon pose) (https://www.dropbox.com/s/tnrl8oopz4d

Sample Day 3
0:10:00
8.3TSS
.5 | Before Bed - Core/Light Stretch/Foam Roll 60/45/45

Do the following 3 times:
60 Second Front Plank
45 Second Side Plank (Right)
45 Second Side Plank (Left)
Spend 20 minutes doing light stretching and foam rolling. This is getting more important as we start to get into the longer runs. Please do not ignore the foam rolling. If there is an area that is tender or even hurts, stay on it with the foam roller and work it out of there. Drink plenty of water after this session.

Sample Day 3
0:45:00
34.5TSS
.75 | Z2 | Low Z2 Spin ThHR

WARM UP
10 Minutes Progressively Increasing Effort to LOW Zone 2
------------------------------
MAIN SET
25 Minutes Low Zone 2
------------------------------
COOL DOWN
10 Minutes Easy at 85+ Cadence

Sample Day 4
0:34:00
42TSS
.8 | Foundational 5 (2 x 10)

10 minute warm up on stationary trainer or jogging on treadmill. Get HR to Zone 2.
------------------------------
DEADLIFT
10 Reps
Starting with feet shoulder-width apart, lower into the down position (thighs parallel to the floor, knees directly over your feet), and grip the barbell with both hands, spaced slightly outside your legs (a). Using your glutes and quads (not your arms), explode the weight off of the floor so that the bar clears your knees and comes to rest at your upper thigh (b). Throughout the lift, focus on pushing your weight back onto your heels and keeping your chest up and back flat. Some individuals (particularly taller lifters) may find it easier to get into proper position by starting with the bar at knee-level on blocks or to sub out the barbell for a Trap bar, which offers raised handles. Once you’ve learned to properly execute the hip hinge, the exercise can be progressed by either challenging balance (single-leg deadlift) or even complexity (sumo deadlift high pull).
----then----
SQUAT
10 Reps
Bodyweight squats aside, one of the easiest squatting variation when starting out is the goblet squat, which allows lifters to sit back farther onto their heels, engaging the glutes and hamstrings. To perform this exercise, hold dumbbell or kettlebell against your chest, just below the chin, with both hands. From a standing position, feet slightly wider than shoulder-width apart, sit back and down, being sure to keep your torso up (a). Then, drive through your heels to stand back up tall (b). After learning the basic squatting pattern, you can branch off into single leg variations or load up the bar and practice some traditional back or front squats.
----then----
PUSH-UP
10 Reps
Start with your hands slightly wider than shoulder-width apart and engage the midsection as if you were doing a plank (a). Focus on maintaining a straight line from the head all the way through the heels of the feet (no looking up!). From this position, slowly lower your chest to the ground before pressing your body back to the starting position in one movement (b).

Need to modify? Keep in mind the most popular modification — dropping the knees to the ground — isn’t always best. By bending at the knees, lifters are breaking the full-body tension required to maintain proper form. Instead, lifters should look to incline their upper body (by placing their hands on a bench or other steady surface) to decrease the difficulty. And for those who want a challenge: Try single-arm push-ups, handstand push-ups and feet-inclined push-ups when you’re ready to progress.
----then----
PULL UP
Whereas “grip it and rip it” may apply to some athletic endeavors, it certainly doesn’t bode well when attempting the pull-up. To get started, grab a bar with both hands slightly wider than shoulder-width apart, palms facing away from you. While engaging your core, pull your chin over the bar focusing on depressing the shoulder blades during the movement (a). When your arms are fully extended at the bottom of the movement, raise back up as fast as you can (b).

Tip: For those who can’t get up and over the bar with proper form, assisted pull-up machines may not the best spot to start learning the movement. Instead, Gentilcore advocates the use of bands and TRX straps to mimic the movement with a bit of help. “I prefer the band assisted variations because it takes advantage of what’s called accommodating resistance… which is geek speak for ‘the band gives the most assistance at the joint angles where we’re weakest, and the least as
----then----
PLANKS
60 Second Front Plank
30 Second Break
45 Second Right Side Plank
30 Second Break
45 Second Left Side Plank

Dave Jimenez
|
Octane Athletics Training Systems

Dave Jimenez is a USA Triathlon & IRONMAN Certified Coach & is the founder & head coach of Octane Athletics Training Systems, an endurance coaching firm based in Texas. Dave is a two time IRONMAN & a Boston Marathon finisher. Octane centers everything they do on three principles...TEAMWORK | OPTIMISM | POSITIVITY. Dave is a community-minded coach, delivering over 20 free endurance seminars & clinics per year & sharing his knowledge on the Octane Athletics Fuel Your Fire Podcast.