This is a 22 week POWER BASED Ironman Training Plan designed for the athlete who has a full time job and may be time limited. This plan is for athletes who use a power meter such as a PowerTap, SRM, Quarq or IBike. It is geared towards someone who wants to complete the Ironman. Weekly hours range from 10 to a maximum of 13. Intensity is increased since the average weekly volume is decreased. Included in each week are three swims, three runs, and three bikes. The longer brick workout is written for Saturday and the long run on Sunday.
This plan takes the approach of completion as the main goal of the Ironman. The two biggest determiners in successfully completing an Ironman are bike and run performance as a result these two sports are a key focus in this plan. Because this is plan is designed for someone who has limited time, other disciplines may not be focused on as heavily.
Attached is a document that details training terms and definitions. Feel free to contact Scott Iott at firstname.lastname@example.org if you have any questions. Happy Training!!
Warm-up: 400 free easy, 200 kick, 200 pull MS: 3 x 400 fast :30 500 Time Trial Cooldown: 300 easy Record total time for the 500 time trial. Divide that time by 5 and that will be your 100 time, also known as your TPACE. Use this for future workouts.
Warm up then perform the following Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. CP180.
Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. Your average HR will be your LTHR for future workouts and your average pace will be your Threshold pace for future workouts. Go to my settings within TrainingPeaks and set up your new training zones.
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Long warm up. Then time trial 30 minutes. Flat out-back. Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Swim several long, easy sets to warm-up. Focus on form. Then swim 4 x 50 at your T-pace with 1 minute rest intervals. Record your time for each 50 and count your strokes (both hands) for each 50. Add your time (seconds) for each 50 to the total number of strokes for each 50 for your score. For example, a 50 in 45 sec with 19 strokes each length would be 83 (45 + 19 + 19 = 83). The lower your score the better. Record your scores in your log. Cool down with several long, easy sets working on form.