This plan is designed to help those athletes who have a debut season under their belts and are now looking to improve performance at the Ironman . The main focus is on bike building bike endurance with a range of sessions that develop the athletes abilities at all intensity levels and provide some good pre-season technique work. Most bike sets can be done on an indoor trainer, although the later, longer rides may be better outdoors.
Running is kept relatively low volume, with a few short high intensity sets interspersed throughout the plan to keep neuromuscular co-ordination but limit injury risk.
Swimming sets are varied with several technique focussed sets alongside some more traditional CSS work and steady endurance swims.
The aim of this plan is to bring on the fitness garnered in the off season and prepare the body for the increased volume/intensity and more specific race work to come in the peak weeks or competition prep phase of the season.
As the plan develops more race specific work is targeted but only for short periods of time to help build towards race pace/length training.
The plan works on a 13 build with a peak week of 13 hrs and builds in a recovery week every 3 weeks. For those who like a longer pre season weeks 9-12 could be repeated.
If you would like any more info or help with this plan visit:
Racesnake-triathlon.com