2019 Ironman FULL plan [ENGLISH]. By Oriol Gili

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week

[ENG Version] . This plan is in ENGLISH.

I am glad that you consider to join one my training plans. I offer two types of services: custom plans and adapted plans. This description is about an adapted plan. If you wish to learn more about the differences, please visit my website (link at the bottom).

ADAPTED PLANS BROCHURE PDF:
https://goo.gl/m4PRv4

PLAN DURATION: 12 weeks.

BENEFITS:

* Contact the coach by email and get an answer in less than 48h.

* A webinar can be scheduled, by demand (Barcelona time).

* Training sessions designed by TSS, duration and controlled by HR + RPE (Perceived Effort).

* Beginners to Intermediate level: feel free to make shorter the harder workouts. Advanced triathletes are advised to join a custom plan.

* 1 rest day per week. Weekly average dedication: 12-16h in 10/12 sessions.

+++ Do you want to link your account to the coach, receive daily feedback and customize the plan? For an extra 200€ you'll receive the upgrade. +++

Check my WEBSITE to know more about me:
http://www.oriolgili.com/en/

Watch the teaser VIDEO about Training Peaks:
https://youtu.be/wx4Q17OV71w

HOW TO ACTIVATE THE PLAN, AFTER THE PURCHASE:
https://help.trainingpeaks.com/hc/en-us/articles/204071974-How-do-I-apply-unapply-my-plan

Sample Day -39
1:00:00
50TSS
ENG 072T2

Follow the builder

Sample Day -37
0:20:00
20TSS
ENG 20min recovery

20min recovery

Sample Day -31
2100m
40TSS
ENG TEST 1.500m

WUP + 1500m all out.

If you add +10'' at pace/100m from the result average, you'll have an idea about your race aspirations.

Sample Day -15
0:20:00
20TSS
FS Running 9 . Low impact workout

https://www.youtube.com/watch?v=XNs8GNDlJgM

It's a long video, but you'll get some ideas of new exercises.

Sample Day 2
4:00:00
240TSS
ENG 076RES 4h 1.500m

1.500m of climbing in 4h.

Sample Day 9
0:20:00
15TSS

Optional: Easy run 20min with 3x2min race pace.

Sample Day 9
0:20:00
20TSS

Optional cycling: 20min with 5min at race pace.

Check and clean your bike :)

Oriol Gili
|
www.oriolgili.com

Triathlon coach from Barcelona, often traveling and available abroad. I've been training international athletes during the last 15 years. I hold official coach certifications for triathlon (ITU), sailing and windsurfing. I am a sports lover and proud to have turned my passion into a profession. My favorite challenge is to help stuck athletes to launch. I am very persistent! You CAN and you WILL.

SERVICES:
* Custom online coaching limited to 15 athletes.
* 1-on-1 & groups.
* Training camps org.