Inter IRONMAN 16 wk BASE plan, email access to Coach, 10-16 hrs, reusable, PEorHR[Run]+PWR[bike]

Average Weekly Training Hours 09:34
Training Load By Week
Average Weekly Training Hours 09:34
Training Load By Week

INTER IRONMAN 16 week BASE plan POWER BASED

The training plan was really easy to follow and totally prepared me for completing IRONMAN. Thank you so much for your support and help whenever I needed it. It felt like I never had to wait too long for you to reply to my emails even though we are in totally different time zones! A really great personal service. Thank you so much!

Clare Natschowny

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 intermediate triathlete maintain their IRONMAN fitness in the off season or prepare for a competitive IRONMAN time/placing next season.

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 3 swim sessions, 3 run and 3 bike sessions in a typical week with an active recovery day - with the hourly training load ranging from 10 - 16 hours a week

What do you get in this plan?
• Unlimited email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate, power or pace
• Bike/run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect, Trainer Road and Zwift etc

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

Not sure if this is the plan for you
If, after 2 weeks, you feel plan is not the right level for you - I will switch your plan free of charge to an equivalent plan from the other beginner/Intermediate or advanced plans from my catalog

Click here to view my Advanced IRONMAN plans.
OR
Click here to view my Intermediate IRONMAN plans.
OR
Click here to view my Beginner IRONMAN plans.


Sample Day 2
0:50:00
6.21mi
70TSS
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 a

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
0:15:00
Easy foam rolling/stretching session

Sample Day 3
0:44:00
4.97mi
40TSS
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 4
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 4
1:10:00
51.9TSS
Turbo set - endurance or 90 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
50 mins zone 2
10 mins cool down zone 1

Sample Day 5
1:00:00
1900m
33TSS
Tech and 200s

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

Technique is key for good smooth and ultimately faster swimming

This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming

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

Main Set: [1500, 1700 total]

Drill # 1
Single arm: 2 x 50 (1stLeft, 2nd right), 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you

Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open

Drill # 3
Catch up: 2 x 50, 10 sec Rest
2 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke

Cool down: [200, 1900 total]
200m = 200 backstroke

Sample Day 6
1:12:00
7.46mi
80TSS
Long Slow Run 12km [Endurance focus]

Long slow runs are designed to build your run stamina and should be in z1/z2 for the base period

This session involves an easy warm up of 2km (zone1) and then main set of 8km (zone2) and a cool down of zone1

This session should be completed as a 3 x 4km loop to simulate the Barca run course loop set up & ensure you practice race nutrition as per your intended race strategy e.g. a gel every 20 mins or 4 km - suggest you trial and error this until you find a frequency/fuel source that works for you

Steven Moody Current Triathlon Ireland Coach of the year
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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 (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

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