IRONMAN 140.6 BOULDER TRAINING PLAN // 21 WEEKS // ADVANCED

Average Weekly Training Hours 14:39
Training Load By Week
Average Weekly Training Hours 14:39
Training Load By Week

IRONMAN BOULDER 140.6 TRAINING PLAN // 21 WEEKS // ADVANCED

This plan is designed for the beginner to intermediate age group athlete taking on the 140.6 distance with 23 weeks training plan. The primary goal of this training plan is to prepare you for your IRONMAN BOULDER 140.6 race.

Before starting the plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan.

By relatively fit, I mean being able to:
- swim 500 meters continuously
- ride 60 minutes
- jog 45 minutes

A typical week includes:
- 3 swims (build to 3000 meters or yards)
- 3-4 bike rides (build to 100 miles)
- 3 runs (build to 21 miles) / some weeks have brick runs for 4 runs a week
- 2 to 3 strength sessions from 15 to 30 minutes
- Sundays are listed as off days with an optional recovery swim.

This plan utilizes heart rate zones and reported perceived effort. Use of heart rate monitors is not required, but suggested. If distance is called out, perform workout to that distance. Times and distances are estimated for this plan to give a general idea of hours per week. Where time is called out, distances not assumed so totals for plan may reflect workouts with 0 miles. Where distance is called out, time is assumed. DO NOT feel obligated to meet time and distance. Do what's called out in the comments. Bike workouts typically meant for trainer or spin bike, but can be translated for outdoor rides. If the workout does not have a warm up listed, it is implied that there should be a 5 minute warm up jog/spin with dynamic stretching before getting into the main sets. If workouts will be done as a brick, wait for static stretching AFTER the last session for the brick.

Visit www.SetThePaceTriathlon.com and click on the example plan links for advice on determining heart rate zones, access other sample plans, workouts and Zwift workout files.

TERMS
- EASY RUN // ZONE 2 to low 3 // Low intensity, conversational pace.
- GOAL RACE PACE (GRP) // ZONE 3 // The pace you are aiming to sustain for your race
- SIMULATION RACE RUN (MS): First half segment of run is performed at 60 sec/mile slower than GRP or easy pace, second half segment is performed at Goal Race Pace.
- LONG RUNS // ZONE 2 to low 3 // These runs are performed at 60-70 seconds slower per mile than GRP. Keep the pace easy and aerobic.
- ANAEROBIC THRESHOLD REPEATS (AT) // ZONE 4 to 5 // These repeats (essentially 1M-2KM in distance) should be performed at approximately 10km race pace. The recovery interval should consist of walking or easy running before performing the next repeat. A repeat is the amount of time that is performed at AT.
- STRIDES // Gentle sprints. Smooth, relaxed and easy running accelerations lasting about 10-15 seconds or 60-80 yards/meters. Reach a speed of about 80% of max. Rest about 1-2 minutes between strides
- WARM UP // RUN // 5 to 10 min easy pace + 5 min dynamic stretches
- WARM UP // BIKE // 10 min easy spin @ 90-100 rpm
- COOL DOWN // 5 to 10 min easy pace

My philosophy is very straightforward. Triathlon and endurance sports should complement your life, not make it difficult. These plans are boiled down to trim the fat into workouts that give you the best bang for your buck. You have to be diligent about getting at least 80% of the workouts per week done and at minimum the long work, or you may be suffering come race day. The non-negotiables are swim-bike-run workouts, proper nutrition, functional strength + flexibility and sleep. Without those at minimum, you

Sample Day 1
1:00:00
3000m
38.75TSS
Lap Swimming

500WU 8x50DR 4X200@20sec 6x100@15sec 8x50DR 300CD

Sample Day 2
1:00:00
17mi
BIKE // BASE WORK

BIKE // BASE WORK // https://drive.google.com/file/d/1_9Ru9OB8bIJJ8ULCeQqCIbgFhDfLhV8E/view?usp=sharing



DISTANCE IS ESTIMATED.

Follow workout directions and ignore estimated speed and distance.

Sample Day 3
0:45:00
2000m
41.08TSS
SWIM // SWIM TEST - DO THIS FIRST

SWIM // SWIM TEST // https://drive.google.com/file/d/0B4poxgiGQco3MzU0cFJ3Rzktcmc/view?usp=sharing



DURATION AND AVG PACE ESTIMATED.

Adhere to plan effort and sets.

Sample Day 3
1:16:00
20mi
65.26TSS
BIKE // POWER FOUNDATION // 75 MIN

BIKE // POWER FOUNDATION

DISTANCE IS ESTIMATED.
Follow workout directions and ignore estimated speed and distance.

Sample Day 4
1:34:00
30mi
80.13TSS
BIKE // PYRAMID OF POWER

BIKE // PYRAMID OF POWER // https://drive.google.com/file/d/1S_RybZ2psQVX4VXQD9M31yhMo44_oNaP/view?usp=sharing

Sample Day 4
0:45:00
4.5mi
RUN // THRESHOLD RUNS // GROUP C

RUN // THRESHOLD RUNS // GROUP C // https://drive.google.com/file/d/1_kckpSVupDW2H4fMGQmxuuMs_I3afyJa/view?usp=sharing

TOTAL DISTANCE AND AVG PACE ESTIMATED.
Adhere to plan intervals and effort.

Sample Day 5
1:00:00
3000m
38.75TSS
SWIM // DRILLS + SPEED + VOLUME // 3000 OPTION

SWIM // 3000 OPTION // DRILLS + SPEED + VOLUME // https://drive.google.com/file/d/0B4poxgiGQco3VTcxMUVEU0QtZDQ/view?usp=sharing



DURATION AND AVG PACE ESTIMATED.

Adhere to plan effort and sets.

Ryan Falkenrath
|
www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!