This is a 14 week Build and Peak Ironman Training Plan. With this plan, the athlete will spend 12 weeks in a build phase developing race specific speed followed by a two week peak/taper phase leading into your A priority race. This plan assumes that the athlete has spent signifiant time training in a Base phase. This plan will develop your race specific speed and get you fresh for your key season race. The weekly volume for this plan begins at 11 hours to a maximum of 16 hours per week. Each week includes 3 swims, 3 runs, and 3 bikes, with Monday being a rest day. You can use a heart rate monitor, pace or power meter, or just train by perceived exertion with this plan. Attached to this plan is a document that details the training terms and definitions for your reference. Feel free to contact Scott Iott at email@example.com if you have any questions.
W/U 300, 300K 2x100 @ T-Pace (:10) 2x200 @ T-Pace (:20) 2x300 @ T-Pace (:30) 400 Pull (:30) 1x100 Fast (:10) 1x200 Fast (:20) 1x300 Fast C/D 100 Free/Back
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Warm up 15-20 minutes including some short surges. Then ride 40 to 60 minutes non-stop at power/hear rate zone 3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.
W/U 10 Minute Mix 2x400 Pull 2nd (:30) (1:00) 3x300 Pull 3rd (:30) (1:00) 3x200 Pull 3rd (:30) (1:00) 3x100 Pull 3rd C/D 100
15 min jog warm-up easy. 30 mins tempo run, (hard effort at faster than marathon pace, around 10K to half-marathon intensity). 15 mins easy cool down jog to finish.
400 easy swim warm-up. 3x200 descend. 3 rounds of 4x50, as 15 yds/m fast, 25 yds/m fast, 35 yds/m fast, 50 yds/m fast, for each round. Test set is 15x100 on 1:30 interval, for best average. 500 easy. What was your average for the test set?
Warm up for 1 hour, mix in some short surges. Then do 3 x 20 minutes in 15-17 RPE/HR/power zone 3. (5 min recoveries) Then ride 1.5 hours steady in 12-14 RPE/high HR/power zone 2. Cooldown to finish.