This is a bespoke 14 week plan for Janosik 2019, 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 14 weeks starting from Monday 27th May, and follows a typical pattern of 2 build weeks followed by a recovery week. There is a 3 week taper period.
It has been designed by an IRONMAN Certified Coach, who has completed multiple Xtri races, including the Celtman, Swissman and Swedeman Xtreme Triathlons.
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.
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.
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.
20 min Very Easy Run
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.
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
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).
Easy run to make time up to 1 hour. Walk last few minutes.
2hr Ride in Zones 1 - 2 (easy pace)
The Janosik Bike Course has around 15m of climbing for every km (so around 2600m over the 180km).
Therefore, try to ensure you are achieving this in your long rides.
If this 2hr ride covers 50km aim to gain 750m of climbing (50km x 15m = 750m of climbing).
1hr Easy Run in HR Zones 1 - 2
The Janosik run course covers 42km with around 3200m of climbing. That means for your long runs try to cover 76m of climbing per km run.
If you cover 10km in this 1hr run, try to ensure you climb 760m.
For your long runs try to get out on trails as the majority of the Janosik run course if off road and has some technical climbs and descents. If you are confident on technical trails you will have a much better run, so good to practice off road when you can for your long runs.
Also the first descent involves some sections that are wet and boggy, so ensure you have trail shoes with good grip.
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).
Cold Shower before the start of the swim to try and prepare yourself for the water temperature.
16 x 50 as:
50 closed fists on 10 seconds rest
21 x 100 on 15 seconds rest
Perform at T-Pace + 5 seconds.
600 Pull Buoy (with paddles)
Cold Shower after swim.
Over time increase duration of shower before and after your swims.