IRONMAN 140.6 CHATTANOOGA TRAINING PLAN // 24 WEEKS // BEGINNER TO INTERMEDIATE

Author

Ryan Falkenrath

All plans by this Coach

Length

25 Weeks

Typical Week

2 Day Off, 3 Bike, 3 Swim, 3 Run, 1 Strength

Longest Workout

1:10 hrs swim
6:30 hrs bike
3:45 hrs run

Plan Specs

triathlon ironman beginner intermediate masters weightloss multi day hr based strength

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Summary

IRONMAN CHATTANOOGA 140.6 TRAINING PLAN
BEGINNER, INTERMEDIATE
24 Weeks

BEFORE YOU BUY THE PLAN, check out the virtual training group. Entry into the group comes with off season plan, race specific plan, bi-weekly calls, mentoring and more.
https://setthepacetriathlon.com/stpchoo2020/

This plan is designed for the beginner to intermediate age group athlete taking on the 140.6 distance with 24 weeks training plan. The primary goal of this training plan is to prepare you for your IRONMAN CHATTANOOGA 140.6 race.

Before starting the plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan.

By relatively fit, I mean being able to:
- swim 500 meters continuously
- ride 60 minutes
- jog 45 minutes

A typical week includes:
- 3 swims (build to 3000 meters or yards)
- 3-4 bike rides (build to 100 miles)
- 3 runs (build to 21 miles) / some weeks have brick runs for 4 runs a week
- 2 to 3 strength sessions from 15 to 30 minutes
- Workouts are specific to rolling hills on the bike and hills on the run.

Starting 24 weeks before your race, this plan progresses through 6 build periods with recovery periods between prior to race specific training and tapering (15 hours average to 19 hours max - times are estimated and depends on the individual athlete when running/walking distance work). Your long ride is Saturday, long run is Sunday and off day is Monday.

This plan utilizes heart rate zones and reported perceived effort. Use of heart rate monitors is not required, but suggested. If distance is called out, perform workout to that distance. Times and distances are estimated for this plan to give a general idea of hours per week. Where time is called out, distances not assumed so totals for plan may reflect workouts with 0 miles. Where distance is called out, time is assumed. DO NOT feel obligated to meet time and distance. Do what's called out in the comments. Bike workouts typically meant for trainer or spin bike, but can be translated for outdoor rides. If the workout does not have a warm up listed, it is implied that there should be a 5 minute warm up jog/spin with dynamic stretching before getting into the main sets. If workouts will be done as a brick, wait for static stretching AFTER the last session for the brick.

Visit www.SetThePaceTriathlon.com and click on the example plan links for advice on determining heart rate zones, access other sample plans, workouts and Zwift workout files.

TERMS
- EASY RUN // ZONE 2 to low 3 // Low intensity, conversational pace.
- GOAL RACE PACE (GRP) // ZONE 3 // The pace you are aiming to sustain for your race
- SIMULATION RACE RUN (MS): First half segment of run is performed at 60 sec/mile slower than GRP or easy pace, second half segment is performed at Goal Race Pace.
- LONG RUNS // ZONE 2 to low 3 // These runs are performed at 60-70 seconds slower per mile than GRP. Keep the pace easy and aerobic.
- ANAEROBIC THRESHOLD REPEATS (AT) // ZONE 4 to 5 // These repeats (essentially 1M-2KM in distance) should be performed at approximately 10km race pace. The recovery interval should consist of walking or easy running before performing the next repeat. A repeat is the amount of time that is performed at AT.
- STRIDES // Gentle sprints. Smooth, relaxed and easy running accelerations lasting about 10-15 seconds or 60-80 yards/meters. Reach a speed of about 80% of max. Rest about 1-2 minutes between strides
- WARM UP // RUN // 5 to 10 min easy pace + 5 min dynamic stretches
- WARM UP // BIKE // 10 min easy spin @ 90-100 rpm
- COOL DOWN // 5 to 10 min easy pace

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:13
Training Load By Week
Average Weekly Training Hours: 12:13
Average Weekly Breakdown

Ryan Falkenrath, USAT Level 1 Coach, IRONMAN U Certified Coach, IRONMAN U Regional Coach Board

www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!

Back to Plan Details

Sample Day 1

1:00:00
20mi
BIKE // Z1/Z2

BIKE // Z1/Z2 // 1 HOURS Z1/Z2 - more than just spinning, but not full out race effort // Cadence at 85+ rpm // STRETCH // HYDRATE // FUEL // R&R

Sample Day 2

0:30:00
1000m
SWIM // 1000

SWIM // 1000 // Swim total of 1000, break up as needed

Sample Day 3

1:00:00
20mi
BIKE // Z1/Z2

BIKE // Z1/Z2 // 1 HOURS Z1/Z2 - more than just spinning, but not full out race effort // Cadence at 85+ rpm // STRETCH // HYDRATE // FUEL // R&R

Sample Day 3

1:00:00
6mi
RUN // Z1/2

RUN // Z1/2 EASY LONG RUN // WARM UP // 6 MILES @ Z1/Z2 RUN // STRETCH // FUEL // HYDRATE

Sample Day 5

1:00:00
20mi
BIKE // Z1/Z2

BIKE // Z1/Z2 // 1 HOURS Z1/Z2 - more than just spinning, but not full out race effort // Cadence at 85+ rpm // STRETCH // HYDRATE // FUEL // R&R

Sample Day 6

1:00:00
6mi
RUN // Z1/2

RUN // Z1/2 EASY LONG RUN // WARM UP // 6 MILES @ Z1/Z2 RUN // STRETCH // FUEL // HYDRATE

Sample Day 8

1:00:00
20mi
BIKE // Z1/Z2

BIKE // Z1/Z2 // 1 HOURS Z1/Z2 - more than just spinning, but not full out race effort // Cadence at 85+ rpm // STRETCH // HYDRATE // FUEL // R&R

IRONMAN 140.6 CHATTANOOGA TRAINING PLAN // 24 WEEKS // BEGINNER TO INTERMEDIATE

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