TTE - 16 Week Ironman Santa Rosa

Average Weekly Training Hours 10:56
Training Load By Week
Average Weekly Training Hours 10:56
Training Load By Week

This Novice 16 week plan is progressive in nature and is based around consistent training over a 4 month period. The plan starts in week 1 with 11 hours of training, and the increases in volume / load are VERY gradual over the 16 weeks. NOTE: If an athlete is starting an Ironman training plan 16 weeks from race day it is assumed they have a reasonable foundation of fitness as a starting point

If you purchase this plan you can email dave@traintoendure.com for:
* An Intensity Guide Index
* A Guides toward race day fueling
* A Guide toward race day pacing
* Reduced pricing on athlete consultation
* A Guide toward adjusting for lower priority races

All shorter, mid week cycling sessions are scripted in detail and done on the indoor trainer for time efficiency.

The plan is designed with optional easy OR off days and is also flexible enough that you can move sessions as they fit in your schedule.

Sample Day 1
0:50:00
2195m

** Rest Intervals are your choice:
*** Using the gear listed is optional

- 600 very relaxed with every 4th length non-free
- 4x150 as 50 build, 50 easy, 50 moderate
- 6x100 alt 1 x strong / 1 EZ
- 6 x 50 alt 1 strong - 1 EZ w/ Band-Buoy-Paddles
- 12 x 25 alt 1 strong / 1 ez

Sample Day 2
0:15:00
EZ Transition

Relaxed - L1 ... hold back ... finish with 4 x 10sec strides # full recovery

Sample Day 2
0:40:00
Easy Build

Easy start ... building slightly every 10min, change cadence 3-4min ... effort not to exceed bottom of L2

Sample Day 3
0:45:00
Hill Reps

Start Easy, slowly building for at least the first 20min THEN 6 x 30sec fast uphill w/ “quick” cadence @ easy/jog recovery down ... finish with easy running

Sample Day 3
0:50:00
2286m
Broken 500's

WU = 400 ez, 6 x 50 alt 1 strong/1ez @ 15sec / 100 mod

Main:
3 x (5x50 strong @ 10sec rest -- 250 cruise) – 20 rest between sets

WD: 4 x 50 EZ with paddles

Sample Day 4
1:10:00
VO2 30's (x10)

Warm up:
- 10min EZ
- 10min build to IM effort
- 5 min as 30sec fast cadence 30sec EZ
- 5min EZ
- 4min as 30sec build to hard / 30sec very easy
- 1min EZ
- 3 x 2.5 IM watts @ 30sec easy recovery
- 90sec easy

MAIN SET:
10 x 30sec starting @ FTP+ 10-20% @ 90+ rpms ... all done @ 90sec recovery @ 65-75rpms @ approx 55-60% FTP

** KEY with main set is trying to hold power or increase over the 30sec reps MEANWHILE having HR continue to drop off after every one

-- Finish w/ 5min EZ resistence @ 85+rpms

Sample Day 5
1:00:00
2743m

WU= 300 EZ mixed, 4 x75 w/ middle 25 strong, 4 x 25 strong / fast, 100 cruise / 4 x 50 descend 1-3, #44 easy

Main:
3 x (2x150 #2 faster than #1 @ 15sec)
4 x 25 easy choice @ 15sec
3 x (3x100 des. at decreasing rest)
4 x 25 easy choice
** optional mix gear in as you choose

David K Latourette
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Train To Endure

AS a 28 year veteran of the coaching industry (and as an athlete) I have an intimate knowledge of what athletes need and can handle, be it elite or an age grouper managing a tight schedule. I am a USAT Level II coach, and have been certified by USA Triathlon since their inaugural certification class in 1998. As well I am currently a Coach and Instructor of Kinesiology at Santa Rosa Junior College (Ca.) and run my Endurance Sports Coaching, Consulting, and Mentoring Business.