Beginner IRONMAN 16 wk plan includes email access to Coach, 6-14 hrs per wk, reusable, HR based

Author

Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

All plans by this Coach

Length

16 Weeks

Typical Week

2 Swim, 1 Other, 3 Run, 3 Bike, 1 Day Off

Longest Workout

1:30 hrs swim
6:55 hrs bike
2:36 hrs run

Plan Specs

triathlon ironman beginner multi day hr based

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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Beginner IRONMAN 16 week


“I’m really loving the plan and it’s been a help confidence wise in my training. Thanks again!”.

Wes Baerga 22nd April 2019


Click here to read my growing list of testimonials from satisfied clients


Plan outline
This 16 week plan will help any beginner triathlete initially map out their current fitness levels and progress from even a sprint distance triathlete to a full IRONMAN.


To be successful with this plan – you should have at least one years triathlon experience and have completed a number of international/Olympic distance race


Base or fitness/stamina development = 8 weeks
Build or race specific training = 6 weeks
Taper or readying yourself for race day = 2 week
3 week progression:1 week recovery cycle


Typical week
On avg the plan works off a basis of 2 swim sessions, 3 bike and 3 run sessions in a typical week with a full recovery day - with the hourly training load ranging from 6 - 14 hours a week


What do you get in this plan?
• Unlimited email access to the author
• Free strength and conditioning guide for triathletes
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Includes race specific sessions such as bricks and open water swimming sets
• Bike/run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect, Trainer Road etc


Kick off Emails: During checkout, you can check a box to share your email address with Coach Steve. By selecting this – I will be able to send you an introduction/kick off email with key hints/tips & your free strength and conditioning guide. It also gives you access to the best email to ask any questions you have on your training journey!


Have a question? Click here to ask me directly and I will respond within a few hours


Not the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:09
Training Load By Week
Average Weekly Training Hours: 09:09
Average Weekly Breakdown

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Back to Plan Details

Sample Day 1

0:45:00
1500m
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT

Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial

Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 2

0:32:59
3.73mi
33TSS
Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Sample Day 3

0:50:00
1600m
73.88TSS
Swim session - tech/drills + Critical Swim Speed (CSS) 100s

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [12 lengths i.e. 600m, 800m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 3 - single arm (Left)
4 - 6 - single arm (Right)
7 - 9 - fist
10 - 12 - Easy, Mod & Hard free style

Main [600m, 1400m Total]
6 * 100 (done as hard - target to complete on CSS minus 3-5 secs e.g. if CSS from test was 2:25 - then aim to complete 100 on 2:20
Take 30 seconds rest between each 100

Cool down [200m, 1600m total]
200 m back stroke easy

Total session distance = 1600

Sample Day 4

0:50:00
15.53mi
43.3TSS
Turbo set - endurance or 60 min easy spin

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This session can also be substituted for an outdoor easy 60 min spin

However for the turbo set exact details for HR will be available from workout builder below after bike test is completed and details entered in your profile

If you have a compatible version you should also be able to upload the session details to your device

Session details
10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Sample Day 6

0:50:00
6.21mi
Run test

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones

NB needs GPS device and HR monitor

Please ignore the target distance - indicative only - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 7

1:36:00
24.85mi
50TSS
Long bike endurance focus

Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Until HR zones are mapped in week 2 - use a perceived exertion/effort of the cycle should feel easy

This set is 5km easy warm up in zone 1 followed by 30km in zone 2 and then an easy cool down

Sample Day 8

0:32:59
3.73mi
25TSS
Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Beginner IRONMAN 16 wk plan includes email access to Coach, 6-14 hrs per wk, reusable, HR based

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