Full IRON 140.6 Bike Base Training (Triathlon HV-12w)

Author

Dave Jimenez

All plans by this Coach

Length

12 Weeks

Typical Week

4 Bike, 1 Other

Longest Workout

4:45 hrs bike

Plan Specs

triathlon ironman beginner intermediate advanced time goal multi day power based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Using TrainerRoad Workouts

12 Weeks
6.77 Hours/Week
403 TSS/Week
4 Rides/Week

The high-volume version of the Full Distance Triathlon Base plan has triathletes swimming four times each week for up to 12,000m, on the bike 4 times each week up to 10 hours total during the peak-volume cycling week (including a weekly brick workout) and running up to 5 hours during the peak running week.

This volume version targets experienced full-distance triathletes with ample training time, a substantial training history, and ambitious goals along the lines of age-group podiums and Kona spots - on 20 hours per week at the high end of things.

Note: Double-day workouts can be done in any order and separated by as little or as much time as you choose as long as you can keep the quality of both workouts high.

c/o TrainerRoad

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:51

Dave Jimenez

Octane Athletics Training Systems

Dave Jimenez is a USA Triathlon & IRONMAN Certified Coach & is the founder & head coach of Octane Athletics Training Systems, an endurance coaching firm based in Texas. Dave is a two time IRONMAN & a Boston Marathon finisher. Octane centers everything they do on three principles...TEAMWORK | OPTIMISM | POSITIVITY. Dave is a community-minded coach, delivering over 20 free endurance seminars & clinics per year & sharing his knowledge on the Octane Athletics Fuel Your Fire Podcast.

Back to Plan Details

Sample Day 1

1:00:00
75TSS
Z4+ | 1.0 | Bike LT Field Test / Benchmark

The best place to do this is on the trainer. Use the trainer, just be sure you push yourself on the main set. WEAR YOUR HR STRAP. It's critically important to gather that data and sync it with TrainingPeaks.
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WARM UP
Spend the first 20 Minutes getting warmed up. Start with an easy spin and increase the effort from there. Do not cut the warm up short.
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MAIN SET
Perform a 30 minute time trial. I want you to go AS HARD AS YOU CAN for 30 minutes. The ENTIRE 30 minutes. If you start out very hard and have to back off a bit, thats fine, but never stop. Keep going hard.
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COOL DOWN
Spend the final 10 minutes cooling down with an easy spin
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Log how you feel in TP and upload the file please.

Sample Day 1

0:25:00
34.7TSS
TrainerRoad Ramp Test

The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.

The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.

Stay seated for the entire test, and don't worry about any specific cadence. Simply turn the pedals until you can't reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.

Good luck, ride hard!

GOALS

By following a tightly structured assessment protocol, riders can assess/reassess possible changes in fitness at any time of their training season.

This short effort attempts to use a demonstration of your maximum incremental capabilities to ballpark your FTP, once reduced.

This test shouldn't require full recovery ahead of testing, but you should be reasonably rested and properly motivated so you can put forth a true all-out effort during those final, very important minutes.

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Sample Day 3

1:15:00
78.5TSS
TrainerRoad Cumberland

Cumberland is a 60-minute sustained segment between 80-85% FTP nestled inside of a 75-minute long workout.

GOALS:
Riding at the low end of the Sweet Spot range pushes you near the height of aerobic endurance.

While rather uncomfortable, working here isn't too stressful to keep you from spending pretty long durations at a productive work level that's not too demanding in terms of recovery.

This is where many half-distance triathletes will live for 2+ hours during their bike leg. This is also where ample time is spent during long road races, especially ones with steady climbs.

Consider using portions or entireties of these intervals to work on riding in your aerodynamic position without sacrificing power.

Try to keep your cadence above 85rpm and carry that quicker spin into a quicker turnover on the run if you're following this workout with a brick-style jaunt.

c/o TrainerRoad

Sample Day 4

1:00:00
64.4TSS
TrainerRoad Ericsson

Ericsson is 4x8-minute spin-up intervals between 88-94% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.

The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.

GOALS:
Primarily, Ericsson aims at improvements in sustainable leg speed while improving pedal economy.

By pedaling fluidly & quickly, with as little wasted energy as possible, riders can improve their efficiency in the off-season and revisit this workout intermittently during the competitive season, specifically during mid-peak training valleys.

Additionally, this workout promotes improvements in high-end aerobic endurance as well as a potential positive effect on muscle endurance.

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Sample Day 6

3:00:00
140.9TSS
TrainerRoad Big Mountain

3 hours of Aerobic Endurance spent between 65-75% FTP.

GOALS:
Aerobic Endurance workouts are aimed at improving your aerobic (i.e. non-sugar) power producing capabilities in a low-stress manner. By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen and sparing sugar stores for more intense efforts.

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Sample Day 8

1:00:00
65TSS
TrainerRoad Tunnabora

Tunnabora is 5x7-minute sets of decreasing then increasing watts between 88-94% FTP in 1-minute steps to allow cadence changes over the course of each form interval.

Tunnabora also includes 3x2-minute Isolated Leg Training (ILT) steps within the warmup and recoveries between intervals are each 3 minutes long.

GOALS:
Running the entire Sweet Spot wattage range, this workout simultaneously targets improvements in muscle endurance while also aiming to improve your pedal economy.

You'll first start with some low wattage 1-leggers before moving onto the main set where each time the watts drop you'll be encouraged to increase your cadence. Then, when the watts start to climb again, you'll back off your spin just enough to maintain your form.

Aim for a slow, controlled, single-leg spin during the ILT drills until you get to the point where you can spin above 85rpm without "knocking".

During the leg speed intervals, start conservatively and escalate from there, keeping your focus on controlled speed - excellent form always!

c/o TrainerRoad

Sample Day 10

1:00:00
73.9TSS
TrainerRoad Tallac

Tallac is 3x15-minute efforts spent in the Sweet Spot (88-94% FTP) with 3-minute recoveries between intervals.

GOALS:
Tallac's primary aim is to increase muscular endurance via Sweet Spot efforts by expanding your base for more intense workouts later while at the same time increasing power output & endurance at moderate intensities.

Various pedaling drills are incorporated into several intervals in order to target pedal economy and to alleviate some muscle stress with a quick, lower-force spin.

Try to keep your spin above 85rpm and follow the on-screen pedaling drills to the best of your ability.


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Full IRON 140.6 Bike Base Training (Triathlon HV-12w)

$79.00 - Buy Now