Full IRON 140.6 Bike Build Phase Training (Triathlon HV-8w)

Author

Dave Jimenez

All plans by this Coach

Length

8 Weeks

Typical Week

4 Bike, 1 Other

Longest Workout

5:00 hrs bike

Plan Specs

triathlon ironman beginner intermediate advanced multi day power based tss based

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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

8 Weeks
7.23 Hours/Week
400 TSS/Week
4 Rides/Week

In what amounts to as much a battle of will as one of physical capability, ultra-distance triathletes have to demonstrate exceedingly high levels of fitness & mental fortitude. These Build blocks will address both via longer, slightly less intense, but no less challenging workloads.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:21

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.

c/o TrainerRoad

Sample Day 3

1:30:00
108.7TSS
TrainerRoad Phoenix +1 (SweetSpot)

Phoenix +1 is 90 minutes of continuous riding where you'll spend 75 minutes between 85-90% FTP.

GOALS:

Riding at the lower end of the Sweet Spot range pushes you to the height of aerobic endurance.

Still rather uncomfortable, working here is still low enough on the stress to allow you to spend pretty long durations at a productive work level that's not too demanding in terms of recovery.

This is where aggressive half-distance triathletes will spend multiple 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, preferably above 90rpm.

There is no scheduled rest during this workout, but brief, occasional backspins are encouraged if they're the difference between loss of form and a high-quality workout.

c/o TrainerRoad

Sample Day 4

1:00:00
39.4TSS
TrainerRoad Pettit (Endurance)

Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.

GOALS:

Aerobic Endurance workouts are aimed at improving your aerobic-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 fat for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Regarding the form drills, Pettit targets improvements in pedaling mechanics, leg speed, and sprinting form.

c/o TrainerRoad

Sample Day 6

4:15:00
189.53TSS
TrainerRoad Putuo (Long Endurance)

Putuo is 4.25 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 fat for fuel and sparing sugar stores for more intense efforts.

c/o TrainerRoad

Sample Day 8

1:30:00
118.8TSS
TrainerRoad Triple Divide (VO2Max)

3 sets of 3x3-minute VO2max repeats at 110-120% FTP with equal, 3-minute recoveries between intervals and 10-minute recoveries between sets of repeats.

Try to settle on a repeatable power output such that you finish each interval... barely. This might require some trial and error and it's likely to change as your fitness improves - you may be able to hold it for longer, you may be able to increase it, you may be able to repeat it with less rest.

Adjust the Workout Intensity as you see fit, but make each one of these mean something, make each one HURT!

And don't drop your watts lower than 110% FTP.

GOALS:

By working at very high percentages of pVO2max (power at peak aerobic uptake) which is well above FTP, riders will see tremendous improvements in both aerobic & anaerobic power - all in very little time.

Not only can VO2max repeats improve VO2max itself, they have positive effects on muscle endurance and most importantly aerobic endurance capabilities which is especially important for riders working on a very limited amount of weekly training hours.

In far less time than that required by traditional base training, riders can develop aerobic capabilities on par with those gained via many hours of long, slow distance.

Little time, high stress, comparable adaptation.

Try to keep your cadence high, 110+rpm if you can control that much leg speed without bouncing. Do your best to keep that quick spin even as you fatigue - shift gears when necessary to keep your leg speed high. Try to pedal quickly in a light gear to prevent cooking your muscles any sooner than necessary.

c/o TrainerRoad

Sample Day 10

1:30:00
115.7TSS
TrainerRoad Carpathian Peak +2 (Threshold)

Carpathian Peak +2 is 3x16-minute over-under intervals with 1-minute valleys at 95% FTP and 3-minute peaks that ascend to 105% FTP, remain there for 1 minute, and then return to 95% FTP.

Recoveries between intervals are 9 minutes long.

GOALS:

The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output. In doing so, you'll develop the ability to handle changes in pace while doing quite a lot of work.

The over-segments or 'surges' flood the muscle with metabolic byproducts bringing with them the desire to ease up - don't.

Hold that burn, then back off only slightly during the under-segments or 'valleys' in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.

These intervals can increase how long you can work above FTP as well as how quickly you can reprocess the metabolic buildup that can limit your capabilities. Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.

Try to keep your cadence above 85rpm, preferably above 95rpm.

c/o TrainerRoad

Full IRON 140.6 Bike Build Phase Training (Triathlon HV-8w)

$75.00 - Buy Now