Beginner IRONMAN 16 wk BASE plan, email access to Coach, 6-12 hrs, reusable, PEorHR[Run]+PWR[bike]

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

Longest Workout

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

Plan Specs

triathlon ironman beginner multi day power based pace 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 plan POWER BASED


I found Coach Steve's plans to be bang on the money - clearly laid out and always challenging me week on week. For once I rally trained with my power meter with easy to follow instructions and it made such a difference race day

Johnny Burges 12th Sept 2018


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, 3 bike and 2 run sessions in a typical week with an active recovery day - with the hourly training load ranging from 6-12 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, pace (swim) heart rate (run) and power (bike)
• 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


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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: 09:26
Training Load By Week
Average Weekly Training Hours: 09:26
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

0:43:59
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

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

If running by Perceived exertion - these runs should feel comfortable with only time under pressure is during strides

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 3

1:10:00
21.75mi
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!

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

Sample Day 4

1:00:00
1900m
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 (1st Left, 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

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 device

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

1:40:00
70.9TSS
Long bike endurance focus

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

Exact details for FTP 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

This session involves an easy warm up of 20 min (zone1) and then main set of 1hr (zone2) and a cool down of 20 mins in zone1

Sample Day 8

0:48:00
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

Beginner IRONMAN 16 wk BASE plan, email access to Coach, 6-12 hrs, reusable, PEorHR[Run]+PWR[bike]

$65.00 - Buy Now
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