2019 Ironman Arizona - Intermediate to Advanced Triathletes - Starts 7/22/19 - 18 Weeks

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

18 Weeks

Typical Week

3 Swim, 1 Strength, 3 Run, 3 Bike, 1 Day Off

Longest Workout

1:25 hrs swim
5:30 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman intermediate advanced masters

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Designed for: Intermediate to Advanced Triathletes.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:15 hour, swim 2500 yds, and bike 2:00 hour.  The weekly volume of the plan starts at 11:10 for the first week and peaks at 15:40.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:41
Training Load By Week
Average Weekly Training Hours: 12:41
Average Weekly Breakdown

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their full potential.

Back to Plan Details

Sample Day 1

0:40:00
1280m
Base Swim

W/U:
100 swim
100 pull
100 kick
.
Main Set:
.
4 x 100 free with 15 sec rest:
1-3 @ lower Z2
4-6 @ upper Z2
.
4 x 100 free with 20 seconds rest:
odd - easy
evens - descending
.
4 x 50 swim w/fins w/15 sec rest
.
C/D:
100 easy

Sample Day 1

1:00:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 2

1:00:00
Base Run

W/U: 
15-20min easy + drills 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
4 x 5min @ upper zone 3 to lower zone 4 with 1:30min easy recovery jog between sets
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time.
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 3

0:45:00
1554m
Base Swim

W/U:
100 choice
100 drills
200 kick
200 pull
2 x 100 free on base + 5 seconds
.
Main Set:
.
8 x 50 w/15-20 sec rest
Odds - 25 @ Start Speed
Evens - 50 @ Start Speed
.
C/D:
200 pull
300 swim with fins

Sample Day 4

1:00:00
Base Bike

W/U: 
10-20min easy spin @ 90rpm+ with mixed terrain @ Z2-Z3 effort
.
Main Set:
.
3 x 4min at upper zone 4 at 95rpm
with 5min recovery spin between sets of 3.
.
Focus on good form and holding and even pace, even negative split if you can.
Keep cadence high in order to improve muscle blood flow.
.
Keep cadence high at 85-90rpm+
Remember to stand and stretch out once after every set so you do not tighten up.
.
C/D: 
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.

Sample Day 4

1:00:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 6

1:00:00
2332m
Base Swim

W/U:
100 choice
100 drills
2 x 200 (as 50swim/100kick/50swim)
.
Main Set:
.
300/200/100 moderate all w/20 sec rest
200/100/50 negative split all w/25 sec rest
200 fast w/30 sec rest
100 fast w/30 sec rest
6x100 pull w/25 sec rest
.
C/D:
100 swim/drill mix

2019 Ironman Arizona - Intermediate to Advanced Triathletes - Starts 7/22/19 - 18 Weeks

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