Norseman 2020 - 30 week plan, starting Monday 6th January with Strength and Conditioning
Author
Doug Stewart
All plans by this CoachLength
30 Weeks
Typical Week
4 Bike, 5 Run, 2 Strength, 3 Swim
Longest Workout
0:50 hrs swim
7:00 hrs bike
3:00 hrs run
Plan Specs
triathlon ironman intermediate advanced masters power based hr based pace based
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Summary
This is a bespoke plan for Norseman 2020, taking in to consideration the unique nature of this fantastic race.
Bespoke workouts tailored for the swim, bike and run, including consideration for the course profile, the elevation and the weather.
It is 30 weeks starting from Monday 6th January, and follows a typical pattern of 2 build weeks followed by a recovery week. There is a 3 week taper period.
It includes a Strength and Conditioning Plan that is progress and supports the stage of training - starting with Stability, then moving through Strength and then Power.
It has been designed by an IRONMAN Certified Coach, who has completed multiple Xtri races, including Celtman, Swissman and Swedeman.
Stats
Sample Day 1
This is done on an indoor trainer using a powermeter. If you are using Heart Rate (HR) then still do this test, and use average HR data.
Warm up 20 minutes at easy to endurance pace.
3 x 1 minutes with 1 minute recovery with high cadence around 100rpm.
5 minute easy riding
Main set start with a 5 minute all out effort.
10 minutes easy riding
20 minutes time trial - this is the section you will use to determine your FTP
If using HR rather than power meter then do 25 minutes
Cool down 10 minutes to 15 minutes easy cycling.
Power Data
Once you have downloaded your data you need to determine your average power for the 20 minute interval. Take your average power and multiple by 0.95 to calculate your FTP. So if your average power is 305watts x 0.95 = 290w is your Functional Threshold Power.
Heart Rate
If using Heart Rate then take your average heart rate from the final 20 minutes of the 25 minute interval. Multiple this number by 0.95 to calculate your Lactate Threshold.
This training plan is based on 6 Training Zones for Power and 7 Training Zones for Heart Rate which can be found in Training Peaks.
Heart Rate training zones are based on Lactate Threshold - Joel Friel for Cycling.
Power is based on Threshold Power - Andy Coggan (6).
Use your FTP or Lactate Threshold HR and put in the Zones within Setting in Training Peaks to calculate your relevant Zones which will be used for future work outs.
Sample Day 2
20 min Very Easy Run
Sample Day 2
Do this with light weights initially to get body used to it.
This is the Stabilisation/Endurance Phase - we will move in to Strength and then Power Phases as the training progresses.
So this may feel a little easy, but note short rest periods here.
WU and Activation Exercises:
Foam Roll Calf
Foam Roll IT Bands
Walking lunges x 6
Stretch Hip Flexor
Glute Bridge - hold for 30 seconds
Plank - hold for 30 seconds
Single Leg Balance - try 30 seconds both legs (great if the have a wobble board, balance ball to stand on and will strength ankles).
MS:
2 x 15 reps of each. Rest period of between sets of 20 to 30 seconds (so not long, try and monitor this).
Squats - Body Weight, think about good form
Dumbbell Bench Press on Swiss Ball
Ball Cobra's
Single Leg Single Arm Bent Over Row
Single Leg Romanian Dead Lift (will help with balance)
Core - your choice
CD:
Stretches including upper back - Y, T, W and achilles
Foam Roll Calfs and IT Bands
Sample Day 3
This swim is designed to determine your Threshold Swim Pace (T-Pace). This will be used in a number of swims sessions.
Warm up: 200m building speed each 50m (slow-medium-faster-fastest).
Rest 30 sec.
Then 5 x 400m (10 sec recoveries) building speed on each 100m (slow-medium-faster-fastest).
Recover 10 seconds after last one.
Then swim a 500m time trial. All out.
Your average 100 pace for this is your T-Pace for future workouts.
Then swim easy, 100m cool down.
Sample Day 5
This test is designed to determine your Lactate Threshold Heart Rate and Pace.
Warm Up for 15 minutes.
In this WU include some bum flicks, high knees, walking lunges and 4 x 20 second accelerations (try to run each acceleration faster than the previous - not a flat out sprint, but getting Heart Rate up, 40 seconds recovery between reps).
Want to be very warmed up ahead of Main Set
Main Set:
Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).
Cool Down:
Easy run to make time up to 1 hour. Walk last few minutes.
Sample Day 6
2hr Ride in Zones 1 - 2 (easy pace)
The Norseman Bike Course has around 17m of climbing for every km (so around 3000m over the 180km).
Therefore, try to ensure you are achieving this in your long rides.
If this 2hr ride covers 50km aim to gain 850m of climbing (50km x 17m = 850m of climbing).
Sample Day 7
1hr Easy Run in HR Zones 1 - 2
The Norseman run course covers 42km with around 1700m of climbing. That means for your long runs try to cover 41m of climbing per km run.
If you cover 10km in this 1hr run, try to ensure you climb 410m.
HR Zone should be in Zone 1 - 2 for majority of this run (it may go in to Zone 3 - 4 for uphills by try to keep in Zones 1 and 2).