Advanced 45 Week Ironman Peak Performance Plan with Run Power- Sunday Race
Marco NicoliAll plans by this Coach
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Year long plan for the athlete looking for a breakthrough performance on Race Day.
This plan is built with Power rather than Pace on the run.
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:45 hrs||2:35 hrs|
|7:18 hrs||6:30 hrs|
|2:27 hrs||1:20 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:45 hrs||2:35 hrs|
||7:18 hrs||6:30 hrs|
||2:27 hrs||1:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter