24 week Ironman 140.6 - Triathlon, Strength and Mindfulness for the Holistic Athlete

Average Weekly Training Hours 12:59
Training Load By Week
Average Weekly Training Hours 12:59
Training Load By Week

Heather Casey, CSCS - RSCC*D, USAT Level 2 and Ironman Certified Coach designed this 24 week training plan for intermediate to advanced level athletes racing 140.6 distance triathlon.

Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan.

Be mentally strong and confident on race day by using Coach Casey’s weekly mental skills training and podcast suggestions on the training plan. This plan includes: targeted strength and injury prevention, testing protocols and mental skills.

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/team-memberships

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 2
0:10:00
Swim specific strength 2 sets (bands)

- 2 X 15 scapular retraction (band pull apart)
http://bbcom.me/2yigexW

- 2 x 15 face pull
http://bit.ly/1jsgqbv

- 2 x 15 tricep pull aparts
http://bit.ly/2xPI3MJ

- 2 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.
https://youtu.be/Z-fTxuCDW8Q

- 2 x 20 Swim cord presses
https://youtu.be/iBG2v6eNsVU

Sample Day 2
0:35:00
1600m
(Interval) 10 x 50’s, drill, 10 x 25’s, drill, 4 x 25 kick

Warm up:
- 200 swim easy on :20 rest
- 100 swim moderate on :20 rest
- 4 X 25 drill of choice (fist, single arm, dog paddle or catch drill) on :20 rest
- 4 x 25 kick board no fins
___________________________________________
Main set:

- 10 x 50's swim steady, not breathless on 10 sec rest 
- 4 X 25 drill on :20 rest
- 10 X 25 swim faster than the 50s setting your timing and form with a slightly faster pace but NOT full sprint
- 4 X 25 drill on :20 rest
- 4 x 25 kick board no fins
___________________________________________
Cool down:
- 200 pull w/ paddles and buoy easy effort

Sample Day 2
0:40:00
56.8TSS
(Interval) 10 X 20s, 10 min easy, 5 X 20s

Warm up:
- 10 min easy and conversational - set your form

Main set:
- 10 x 20 sec building in speed every 5 sec on 40 seconds easy jog as active recovery
- 10 min easy and conversational
- 5 x 20 sec building in speed every 5 sec on 40 seconds easy jog as active recovery

Cool down:
- 5 min easy

Sample Day 3
0:55:40
63.2TSS
(Testing) FTP Test 2 X 8 min

Warm up:
- 10 min 55-65% (RPE 4-5)
- 4 X 30 sec single pedal drill (alternate left and right)
- 4 X 20 sec spin up to 120% FTP (RPE build to 10) and 100+ RPM. Spin ups are gradual over the 20 sec not spiking watts. **20 sec ON, 20 sec coasting or spin very easy.

Pre-set:
- 5 min at estimated FTP for test. Use current FTP and desired outcome goal for test as a gauge. RPM should not drop below 80RPM at any time.
- 5 min active recovery. Use this time to take some big breaths and sip your drink.

FTP Test:
- 8 min BEST CONSISTENT effort for 8 min. This should not spike, dip or rise drastically over the 8 min. Your 5 min pre-set should have given you a gauge for this. RPM should not drop below 80 RPM at any time. DO NOT use a preset or programmed power for this. Use ERG or resistance mode on your trainer so you control the power with your shifters. Your goal is to increase FTP from your current FTP by approximately 3-5%

- 5 min active recovery. Use this time to take some big breaths and sip your drink.

- 8 min BEST CONSISTENT effort for 8 min. This should not spike, dip or rise drastically over the 8 min. Use your first 8 min attempt to gauge an increase, decrease or same power goal.

Cool down:
- 10 min easy

Sample Day 3
0:20:00
(Brick) 20 Min Brick with 30s Surges

Run:
- 10 min right off the bike getting your form locked in!
- 5 x 30 seconds FAST /30 secs easy
- 5 min endurance to complete time

Sample Day 4
0:10:00
Swim specific strength 2 sets (bands)

- 2 X 15 scapular retraction (band pull apart)
http://bbcom.me/2yigexW

- 2 x 15 face pull
http://bit.ly/1jsgqbv

- 2 x 15 tricep pull aparts
http://bit.ly/2xPI3MJ

- 2 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.
https://youtu.be/Z-fTxuCDW8Q

- 2 x 20 Swim cord presses
https://youtu.be/iBG2v6eNsVU

Sample Day 4
0:40:00
1920m
1.45TSS
(Aerobic) Technical swim, gripping paddle & fist drills (kick sets for leg strength)

Warm up:
- 200 swim, no drills. Just get the lungs opened up.
- 100 kick with board (extended arms out) short fins. Kick from your hips, straight legs.
- 4 x 25 gripping paddle drill
- 4 x 25 fist drill
___________________________________________
Main set:
- 4 x 50, 6/10 RPE steady focus is on form
- 100 kick with board (extended arms out) short fins. Kick from your hips, straight legs. RPE 7/10
- 2 x 100 as: 1st set 6/10 RPE, 2nd set 7/10 RPE
- 200 swim build effort by 50 begin at 4/10 RPE
- 400 build by 100 start at 5/10 RPE build to 8
__________________________________________
Cool down:
- 200 pull with buoy and band around ankles
- 4 x 25 drill of choice or mixed drills
- 100 kick with board and short fins 5/10 RPE

Heather Casey
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Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!