Hello athlete! Coach Griffin here,
Madison, WI holds my a special place in my heart because it was where I completed my first Ironman 140.6. It is an amazing course, fantastic environment, and one of the best races on the circuit. This plan was developed specifically to address the challenges of the course and help you develop a strategy to run down that red carpet with the State Capitol celebrating the whole way!
I am extremely confident in this plan because it is the structure I built for myself (see you on the starting line!) with the caveat of racing few more times and adjusting it for my travel schedule (as I suggest every athlete does when they start a new training plan or start working with with a coach! Since the plan is built around thresholds, it is automatically tailored up and down to match your level, so it can be used for athletes aiming for under 10 hours all the way up to the 14 hour mark!
The plan also includes an option to race Ironman 70.3 Wisconsin as a part of the build up to the big day!
Hope to see you at both races!
"Hard things take time to do, impossible things take a little longer." - Percy Cerutty
Easy day @ aerobic effort.
Notes: The purpose of this workout is two-fold.
1. Spend more time in the aerobic zone
2. Active recovery from the first part of the week.
No need to push these workouts, in fact that is counter productive. The goal is to create consistency and adapt the body to training stress over the duration of the training program.
Recovery Run: Optional recovery run today, focus on running smoothly and shaking out the legs. Active recovery is one of the best ways to increase consistency AND volume at the same time. Listen to your body, if it needs a day off, give it a day off, but chances are a run in the correct recovery zone will leave you feeling MORE refreshed than not running at all. Getting this right early on is a great way to set up the end of the season. Tapering is a challenge for a lot of athletes, but knowing how to decrease training without stopping entirely makes it much easier to manage!
Recovery Ride: Optional recovery ride today with a few hard 30s intervals mixed in. 30s intervals are fantastic way to build mitochondrial density without adding too much stress and can break up an otherwise monotonous training session.
Variable Effort Long Ride. Stay mostly steady between 60%-75% FTP with a few harder minutes.
The purpose of long endurance rides is to increase aerobic capacity. Sustained effort mostly in the aerobic zone is ideal for most of the season due to its ability to increase mitochondrial density and capillaries in muscles without adding too much stress. This allows for consistency in week to week and is a critical component for success.
These rides are also ideal for experimenting with fueling. Finding what works for your body early is a great way to set your season up for success. I use a company called Infinit Nutrition for a custom blend. You can use the link in the attachment for 10% with our special coupon code!
Brick Run: 10 minutes of easy running @ recovery/aerobic pace off the bike to get accustomed to post bike legs. Success in triathlon is dependent on being able to run AFTER the bike! This transition is something that should be taken seriously and should feel less foreign by the time race day rolls around.
Steady effort long run. Pace can vary but stay in the prescribed training zone, ideally done on a softer surface (crushed gravel, clay, dirt, etc.) but pavement is okay as well.
These long runs are truly long runs. Focus on pace, it's okay if it feels slow. This teaches the body how to burn a proportionately high amount of fat than it would, as well as increases aerobic capacity without adding too much stress. Consistency is the magic word. You want to finish this week knowing you will be able to handle next week's training.
If you haven't been training consistently prior to starting this plan it is more than acceptable to start with a 60 minute run and build up slowly to the prescribed amount.
- 500 easy
Pre Main Set:
- 200 descending (200, 175, 150...25) with paddles and pull, moderate effort 15" rest
- 7 x 200 @ threshold pace 30" rest
- 200 easy
Notes: This is a staple workout in the program. Notice your average pace for 200s and compare as the season progresses.