Advanced 45 Week Ironman Peak Performance Plan - Sunday Race

Average Weekly Training Hours 12:26
Training Load By Week
Average Weekly Training Hours 12:26
Training Load By Week

Year long plan for the athlete looking for a breakthrough performance on Race Day.
Plan consists of Ironman Triathlon Aerobic Development 1 & 2 plus Advanced Ironman Build for Peak Performance on Race Day.
The plan is intense and time consuming. During the build average weekly training hours average 15 and build up to 20.5.
Must be able to swim 3,000yds, bike 50 miles and run 6 miles continuously at Zone 2/3 before starting.
The plan seeks to develop Speed, Threshold and Aerobic Capacity in all three disciplines during each Aerobic Development phase. By compounding on each other these Aerobic Development phases lead into the Build phase. At this point the focus shifts towards Race Specificity. Stamina and Endurance are targeted for improvement to allow for confidence on Race Day.
Then plan also includes two IM Big Days where the athlete will perform a all three disciplines with race like TSS on the Swim, slightly higher on the Bike, while the Run will replicate approximately 1/2 or Race Day TSS. These days appear daunting but don't let them scare you or make you too nervous. They will build incredible physical fitness, mental toughness and confidence. You will see first hand how your body and mind are capable of performing the tasks.
I am always happy to help answer any questions or concerns athletes may have.

Sample Day 2
2:10:00
142.9TSS
Aerobic Foundation - Long Tempo 4

WU
10 min Easy
MS
10 min Zone 2
45min - 3hrs Tempo (80-88%FTP)
goal is to go longer and longer progressively
CD
10 min Easy

Sample Day 2
2mi
Transition Run 1

Easy zone 2 run off the bike. Keep it easy and steady. Goal is to get used to the feeling of running off the bike

Sample Day 3
0:45:00
56.4TSS
Run with pickups

Easy zone 2 run but throw in 5-10 20 second pickups where you accelerate to faster than 5K speed but focus on form and leg turnover. Recover for 3 minutes between efforts

Sample Day 3
0:35:00
2012m
50TSS
Anaerobic Endurance 1B

WU
300SW, 8X75 PULL 15sec RI, 300K

MS - FAST is ALL OUT on these
300 SW Easy 15 sec RI
3 x 75 FAST 30 sec RI
75 SW EASY 20 sec RI
2 x 75 FAST 30 sec RI
75 SW EASY 20 sec RI
75 SW FAST 30 sec RI

CD
100 SWIM EASY

Sample Day 4
2:10:00
142.9TSS
Aerobic Foundation - Long Tempo 4

WU
10 min Easy
MS
10 min Zone 2
45min - 3hrs Tempo (80-88%FTP)
goal is to go longer and longer progressively
CD
10 min Easy

Sample Day 5
0:45:00
56.4TSS
Run with pickups

Easy zone 2 run but throw in 5-10 20 second pickups where you accelerate to faster than 5K speed but focus on form and leg turnover. Recover for 3 minutes between efforts

Sample Day 5
0:37:00
1920m
46TSS
E Speed 2 B Swim

WU 10 x 50 15 sec RI 300 PULL MS 300 @ T-Pace+5 20 sec RI 3 x 100 @ T-Pace 20 sec RI 200 @ T-Pace+5 20 sec RI 2 x 100 @ T-Pace 20 sec RI 100 @ T-Pace+5 20 sec RI 100 @ T-Pace-5 CD 100 SW

Marco Nicoli
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Nicoli Coaching

I am passionate about sports and physical activity. I grew up a soccer player in Italy and have completed numerous Triathlons, from Sprint to Ironman.

I believe One on One coaching provides the best performance on race day.
Every athlete is different in their physiology, strengths, weaknesses and response to training.
As such, a tailored and personalized approach will provide the optimal results.
My approach is quantitative as I truly believe the saying "What gets measured gets Improved!"