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

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

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

Longest Workout

1:00 hrs swim
5:36 hrs bike
2:48 hrs run

Plan Specs

triathlon ironman beginner multi day hr based base period

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 BASE


I recently bought a program from Steve through training peaks to start my training with the goal of finishing my first ironman this coming October. I have been super impressed with the support and sound, clear advice Steve passes on. Wouldn't have any problem recommending his services, its superb! Great work Steve!

Brendon Joost 4th Jan 2019


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


Plan outline
Base Training is where we develop your endurance/stamina. If you were a car – think of this phase as making the engine!


The build period that would normally follow afterwards is where you train to race (or add gears to the car to continue my analogy)


This 16 week plan will help any beginner triathlete maintain their IRONMAN fitness in the off season or prepare for their first IRONMAN a few months down the line.


Base or fitness/stamina development = 16 weeks
3 week progression:1 week recovery cycle


Typical week
On avg the plan works off a basis of 2 swim sessions, 2 run and 3 bike 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
• Session details up-loadable to garmin connect, trainer road and/or Zwift (power based plans only) from compatible device
• Ability to re-use your plan as many times as you require


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


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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: 09:28
Training Load By Week
Average Weekly Training Hours: 09:28
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

0:50:00
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 2

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

0:50:00
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!

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

Sample Day 3

0:40:00
4.97mi
50TSS
Tempo run

Tempo runs are an excellent way for triathletes to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace

Session details
1km warm up zone 1
6km @10km pace or zone 3
1km cool down zone 1

Sample Day 5

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

Sample Day 5

1:00:00
1400m
65TSS
Pool session - Endurance focus - requires pull bouy and paddles

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

Endurance sets are designed to build stamina and strength in the water so you can go for longer distances without any issue

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Drills [400, 600 total]
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
Pull Buoy: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
Increasing effort: 1st 50 easy, 2nd 50 moderate, 3rd 50 hard, 4th 50 recovery

Main Set: [600, 1200 total]
1st 300m no swim aids 1 min rest
2nd 300m with pull bouy & paddles 1 min rest

Cool down: [200, 1400 total]
200m = 200 backstroke

Sample Day 6

1:36:00
24.85mi
70TSS
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

This session involves an easy warm up of 10km (zone1) and then main set of 30km (zone2) and a cool down of zone1

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

$65.00 - Buy Now
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