24 Week Ironman

Average Weekly Training Hours 12:54
Training Load By Week
Average Weekly Training Hours 12:54
Training Load By Week

Athletes selecting this plan should have base training that would allow them to complete an Iroman distance triathlon. They should be able to complete all the distances required to finish an Ironman Triathlon.

Sample Day 1
0:30:00
T-pace test

BT:

WU: Start slow and gradually build pace/effort.

50 kick, 100 swim., 50 kick, 100 swim, 2 x 50 at anticipated pace. Rest 90 seconds before beginning test.

MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. The pace will be called your “T-pace.”

CD: At an easy pace/effort swim.

Sample Day 1
0:45:00
Core Routine_Hips and Abs

WU: 5 - 10 min on spin bike, elliptical, or treadmill.

MS: Bent Leg Lift. Lie flat on your back with your knees up. Raise your left leg up so that the shin is parallel to the ground, and the knee is at a 90 degree angle. As you do this make sure that your lower abs stay contracted through the entire set. Try to force your belly button down, and keep your rib cage closed. Then lower the left leg and raise the right. Continue doing this until you begin to feel your back arch. Do a set of 10 with each leg. Work up to 5 x 10. As soon as you loose the contraction in your lower abs, just above the pubic area, rest or stop.


Plank Video:
Plank Video: http://www.youtube.com/watch?v=xFGXIMoArw4
The goal is to do 3 x 1:00 minute with short rests in between. Maintaining an absolutely straight back is important. When you feel yourself arching your back to maintain the plank, stop and rest until you can keep the proper position.

Side Plank
Side Plank Video: http://www.youtube.com/watch?v=wqzrb67Dwf8
The goal is to do 3 x 30 seconds on each side with short rests in between.

Bosu Ball Crunch
With your lower back against the side of the ball and your hands behind your neck, but not pulling on it, do a crunch. On the way down stretch all the way back over the ball. Work up to 10 of these, and eventually a set of 3 x 10. Keep your muscles contracted the entire set in the way that was discussed for the bent leg raises.

Gluteus Medius Leg Raise
Lay on your side. Slightly bend the leg in contact with the ground. Push the top leg back and complete 10 leg raises with your side perfectly perpendicular to the floor. Make sure that your toe is pointing down or at least parallel to the floor. Reverse positon and do 10 raises with the other leg. Eventual goal is 3 x 10. The following video refers to 3 levels of exercise. Level 3 is what has been described. If you cannot do this with proper form, begin with the easier Level 1 and 2 exercises and work up to Level 3. http://www.youtube.com/watch?v=9Iy-QrcuGno&feature=PlayList&p=47CF56EB68E9A2A2&playnext=1&playnext_from=PL&index=26

Pose Position Walk
Take 5 steps ending with your left leg up and your right arm up. Hold that position, (slight forward lean, locked right knee) for a second or two. Then 5 more steps and do the same with the right leg up. Repeat this seqence 25 times.

Press-up 3 x 25 (RI :15). Press-ups are like push-ups. Instead of supporting yourself on your toes, you leave the entire lower body on the ground and press up with your arms. The focus is your lower back. You want to achieve a mild stretch there to counteract the opposite curve that results during bike rides. That is unless you have great form and a straight back at all times when you ride.

CD: 5-10 min on spin bike, elliptical, or treadmill

Sample Day 3
0:45:00
Single Arm Breathing Drills

WU:300 easy swim

MS: 6x50 first drill: single arm swimming, with non swimming hand in the "saddle". This means your bicep is against your peck muscle and your forearm is across your stomach. "Strong side" breathing, which means you are breathing to the working hand side. MAKE SURE TO BREATH WITH THE ROTATION BY RETURNING THE HEAD INDEPENDENTLY FROM THE SHOULDERS. Odds are right arm, evens are left. rest 15 seconds. (http://www.youtube.com/watch?v=Le6VYIk_QXo)

2 x 200 (RI :20) for perfect form

6x50 same drill with WEAK SIDE breathing, meaning breathing towards the non working arm. Make sure you are never on your stomach, travel on your side, and when you switch sides, do not stop on your stomach.

2 x 200 (RI :20) for perfect form

3 x (25 STRONG SIDE single arm the 25 WEAKSIDE single arm. 50 for perfect form) (RI: :20)

2 x 200 (RI :20) for perfect form

CD: 300 easy swim. Focus on form.

Sample Day 3
0:45:00
Short Intervals_02

BT:

WU: 15 minutes building to 5k pace including 4 strides.

MS: 10 x 1 minutes at a pace you can hold through the entire sequence, (RI 1:00 easy jog). These should feel very hard.

CD: Walk and or jog for the remainder of the workout.

Sample Day 4
0:30:00
Recovery Run

Run easily in zone 1. Try to maintain pace of 22 left foot strikes in 15 seconds.

Sample Day 4
0:45:00
Big Gear Intervals

WU:Spin for 10 minutes in Zone 1

MS: 5 x 4 minutes in the big ring with a low gear in the back 53/15 or so. The cadence can be low; this is a strength building routine. RI: 2 minutes.

CD:Spin for remainder of the ride in Zone 1

Sample Day 5
0:30:00
Core Routine_Hips and Abs

WU: 5 - 10 min on spin bike, elliptical, or treadmill.

MS: Bent Leg Lift. Lie flat on your back with your knees up. Raise your left leg up so that the shin is parallel to the ground, and the knee is at a 90 degree angle. As you do this make sure that your lower abs stay contracted through the entire set. Try to force your belly button down, and keep your rib cage closed. Then lower the left leg and raise the right. Continue doing this until you begin to feel your back arch. Do a set of 10 with each leg. Work up to 5 x 10. As soon as you loose the contraction in your lower abs, just above the pubic area, rest or stop.


Plank Video:
Plank Video: http://www.youtube.com/watch?v=xFGXIMoArw4
The goal is to do 3 x 1:00 minute with short rests in between. Maintaining an absolutely straight back is important. When you feel yourself arching your back to maintain the plank, stop and rest until you can keep the proper position.

Side Plank
Side Plank Video: http://www.youtube.com/watch?v=wqzrb67Dwf8
The goal is to do 3 x 30 seconds on each side with short rests in between.

Bosu Ball Crunch
With your lower back against the side of the ball and your hands behind your neck, but not pulling on it, do a crunch. On the way down stretch all the way back over the ball. Work up to 10 of these, and eventually a set of 3 x 10. Keep your muscles contracted the entire set in the way that was discussed for the bent leg raises.

Gluteus Medius Leg Raise
Lay on your side. Slightly bend the leg in contact with the ground. Push the top leg back and complete 10 leg raises with your side perfectly perpendicular to the floor. Make sure that your toe is pointing down or at least parallel to the floor. Reverse positon and do 10 raises with the other leg. Eventual goal is 3 x 10. The following video refers to 3 levels of exercise. Level 3 is what has been described. If you cannot do this with proper form, begin with the easier Level 1 and 2 exercises and work up to Level 3. http://www.youtube.com/watch?v=9Iy-QrcuGno&feature=PlayList&p=47CF56EB68E9A2A2&playnext=1&playnext_from=PL&index=26

Pose Position Walk
Take 5 steps ending with your left leg up and your right arm up. Hold that position, (slight forward lean, locked right knee) for a second or two. Then 5 more steps and do the same with the right leg up. Repeat this seqence 25 times.

Press-up 3 x 25 (RI :15). Press-ups are like push-ups. Instead of supporting yourself on your toes, you leave the entire lower body on the ground and press up with your arms. The focus is your lower back. You want to achieve a mild stretch there to counteract the opposite curve that results during bike rides. That is unless you have great form and a straight back at all times when you ride.

CD: 5-10 min on spin bike, elliptical, or treadmill