This is a demanding plan for the final 10 weeks before your A-race. It will help you to take you to the next step and finish in the Top-10 of your age group at a big event. There is no such feeling as standing on the podium, qualify for Kona or race strong on the Big Island. This plan will help you to live your dream.
Ironman Champion Astrid Stienen already proofed that she can not only race strong but also be a smart coach. Working together with athletes from all over the world, she will help you to achieve your goals. She not only raced in Kona herself but also helped athletes to qualify for Kona.
This plan is made for ambitious athletes who want to qualify for Kona and already have a solid form and fitness. You should be able to train 20-25h per week. If you find time for additional stretching and massage it will help you with your recovery.
Structured workouts will make it easier to follow this plan. You can see your own target zones for every workout and get daily email reminders or mobile notification. You will also be able to see a graphic representation of the workout in the TrainingPeaks website or mobile app which helps you understand how the workout is built.
If you have a compatible device such as Garmin, Zwift, TraninerRoad, CacleOps, RacerMate or other you can export the workouts which will make training even easier for you. For more details visit: http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
I hope you enjoy training with my plan. For more information please visit my website astridstienen.com
Of course, you also have the opportunity for a one on one phone, Skype or email consultation. This would be at an extra cost of $150/hr. For more information or to set up a consult, please contact me: email@example.com
6*50m. 6*(25m. drills + 25m.easy) rest15
6*50m. 6*(25m. acceleration + 25m.easy) rest15
4*400m.(endurance) rest 20
1. 400m. IM
2. 400m. free PB+PD
3. 4* 100m. IM
4. 400m. free PB+PD
12*100m. 80-90% effort, PD rest45
Approaching some hills you can increase your effort, play with the course you are riding.
Use this run to build your basic endurance. In order to achieve this, please do not run too fast, keep it easy.
4*50m. 25m. drills + 25m. easy rest15
8*50m. 25m. sprint + 25m. easy rest15
5*100m. PB+PD free FAST! rest10
5*100m. 5*100m. PB+PD free FAST!! (same time as before!) rest15
4*150m. 4* [50m. IM (80-90%)
+ 100m. free(GA1)] rest15
4*50m. sprint @1:00
First week of he prep we take it easy. Today is just an easy longish ride, which is also perfect to join a group and have some fun while being outdoors.