Beginner IRONMAN 24 week (50 yrs+) plan includes email access to Coach, 6-14 hrs, reusable, HR based
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Beginner IRONMAN 24 week (50 yrs+) plan includes email access to Coach, 6-14 hrs, reusable, HR based
Author
Steven Moody, Triathlon Ireland Coach of the year, Training Peaks and Ironman U certified
All plans by this CoachLength
24 Weeks
Typical Week
2 Swim, 1 Other, 3 Run, 3 Bike, 2 Day Off
Longest Workout
1:30 hrs swim
6:45 hrs bike
2:34 hrs run
Plan Specs
triathlon ironman beginner multi day hr based
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.
“I’m really loving the plan and it’s been a help confidence wise in my training. Thanks again! ”
Wes Baerga
Click here to read my growing list of testimonials from satisfied clients
Plan outline
This 24 week plan is designed for an beginner athlete who has between 6 - 14 hours available to train for their IRONMAN. It is specifically designed for athletes over 50 years of age - as it uses a 2:1 recovery cycle and additional rest days that should minimize risk of over training injuries
To be successful with this plan you should have at least a year of triathlon experience including completing an Olympic/international distance race to date.
Base or fitness/stamina development = 12 weeks
Build or race specific training = 10 weeks
Taper or readying yourself for race day = 2 week
2 week progression:1 week recovery cycle
Typical week
On avg the plan works off a basis of 2 swim sessions, 3 bike and 3 run sessions in a typical week with 1 - 2 rest days - 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 perceived exertion, heart rate or pace
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and Zwift (power based plans only) from compatible device
• Ability to re-use your plan as many times as you require
Kick off Emails: During checkout, you can check a box to share your email address with Coach Steve. By selecting this – I will be able to send you an introduction/kick off email with key hints/tips & your free strength and conditioning guide. It also gives you access to the best email to ask any questions you have on your training journey!
Have a question? Click here to ask me directly and I will respond within a few hours
Not the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.
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
Sample Day 1
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
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
This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!
Sample Day 3
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 3
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!
This session can also be substituted for an outdoor easy 60 min spin
Session details
10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1
However for the turbo set exact details for HR 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
Sample Day 4
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
Exact details for HR will be available from workout builder below after run 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
Sample Day 6
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
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 5km (zone1) and then main set of 30km (zone2) and a cool down of zone1
Until HR zones are mapped in week 2 - use a perceived exertion/effort of the cycle should feel easy