Beginner IRONMAN Cork 2020, 36 wk with email access to Coach,(6-14hrs) HR based

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:19

“You are best coach in the world - after following your plan and email clarifications throughout the journey - I turned up 100% ready and so pleased with how my race went - I took 50 mins off my PB - thank you so much "
Jason Lippitt,Smart endurance training plan user 2018 season

Who is this plan for?
This 36 week plan is designed to help a beginner triathlete build their fitness to be ready to tackle Ironman Cork on 21st June 2020.

To be successful with this plan you should have at least a year of triathlon experience including completing an Olympic/international distance race to date.

What do you get in this plan
• Email access to the author
• PDF guides on “How To Use Your Training Plan” and “Swim drills”
• Training zones using feel, heart rate or pace
• Ironman Cork course information for swim/bike/run

NB based on 2019 course - these are subject to (but unlikely) to change - as at race directors discretion

Training plan outline
The plan is broken into 36 weeks (based on a 3 week progression and 1 week recovery cycle)
- 20 weeks base - increasing your stamina/fitness [includes baseline test weeks]
- 16 weeks build - increasing your race skills/speed [includes retest weeks]

Typical training week
On avg the plan works off a basis of 2 swim sessions, 2 run and 3 bike sessions in a typical week - with the hourly training load ranging from 6 - 14 hours a week

Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in

** NEW ** All swim session details available in printable word doc for ease of carrying to the pool and all swim/bike run sessions can be uploaded to compatible GPS devices taking all the remembering out of the equation - you just concentrate on the training!

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Click here to view my Advanced IRONMAN plans.
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Sample Day 1
0:33:00
3.73mi
Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!

Sample Day 1
0:45:00
1500m
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT


Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial


Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 2
0:50:00
15.53mi
40TSS
Turbo set - endurance or 60 min easy spin

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set is focused on building your endurance which is clearly key for Iron races - ensure you have water and a towel close to hand as these are typically sweaty affairs

10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Nb Target cadence should be in the region of 80 - 90

Sample Day 3
0:50:00
1400m
156.7TSS
Pool session - Endurance focus NB requires pb and paddles

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Endurance sets are designed to build stamina and strength in the water so you can go for longer distances without any issue

Warm Up [200, 200 total]
300m = 100 f/s, 100 b/s,

Drills [400, 600 total]
Single arm: 2 x 50 (1stLeft, 2nd right), 10 sec Rest
Pull Buoy: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
Increasing effort: 1st 50 easy, 2nd 50 moderate, 3rd 50 hard, 4th 50 recovery

Main Set: [600, 1200 total]
1st 300m no swim aids 1 min rest
2nd 300m with pull bouy & paddles 1 min rest

Cool down: [200, 1400 total]
200m = 200 backstroke

Sample Day 4
0:40:00
4.97mi
Tempo run

Tempo runs are an excellent way for triathletes to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace

This will feature heavily in this block as it helps build some speed in the legs on top of the endurance we get from the other running sessions

Session details
1km warm up zone 1
6km @10km pace or zone 3
1km cool down zone 1

Sample Day 6
0:30:00
S&C A and B options

30 mins stretching and core exercises http://www.active.com/triathlon/articles/6-core-exercises-that-will-make-you-a-better-triathlete or option B https://www.youtube.com/watch?v=OO8ckYzmT6k

Sample Day 6
0:50:00
6.21mi
Run test

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones
NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward

Please ignore the target distance - this is for my tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!


10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Steven Moody 2017 Triathlon Ireland Coach of the year
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SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback