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BEGINNER IRONMAN 40 week plan (50yrs+),Coach email access, reusable, POWER [Bike] & HR [Run]

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

All plans by this Coach
No Ratings

Length

40 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

POWER BASED BEGINNER IRONMAN 40 WEEK PLAN FOR ATHLETES 50 YEARS+



“I used a Training Plan from Coach Steve to finish my first 140.6 IRONMAN in Zurich Switzerland this year and it worked out perfectly. Despite some heavy GI issues during the swim and halfway through the bike split I was able to finish, also thanks to the prep I did following his plan. Easy written, structured, clever, and with less time effort but better results… would always come back. Thank you so much Steve!”

Philipp Buis




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


Plan outline
This 40 week plan is designed for an Beginner athlete who has between 6-14 hours available to train for their IRONMAN guided by power on the bike.


It is specifically designed for athletes over 50 years of age - as it uses a 2:1 recovery cycle that should minimize risk of over training injuries


Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions either by pace, HR and/or power as appropriate.


Base or fitness/stamina development = 20 weeks
Build or race specific training = 18 weeks
Taper or readying yourself for race day = 2 week
2 week progression:1 week recovery cycle


What do you get in this plan?
• FREE 30 day access to training peaks premium subscription
• FREE strength and conditioning guide
• Unlimited email access to the author
• Training zones using feel, heart rate and power
• Includes test sessions to map out your specific zones and monitor/re-evaluate throughout plan
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and Zwift 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. By selecting this – this helps me send you an introduction/kick off email with hints/tips and your free 30 day Training Peaks premium coupon. It also gives you access to the best email to ask any questions you have on your training journey!


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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:18 hrs 1:30 hrs
5:35 hrs 6:40 hrs
2:53 hrs 2:48 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:18 hrs 1:30 hrs
5:35 hrs 6:40 hrs
2:53 hrs 2:48 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

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

Sample Day 1

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

0:48:00
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

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 3

0:50:00
1900m
27.5TSS
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 4

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!

This session can also be substituted for an outdoor easy 90 min spin

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

However for the turbo set exact details for FTP will be available from workout builder below after bike test is completed and details entered in your profile - until then this session should be be at a perceived exertion of easy-moderate.

If you have a compatible version you should also be able to upload the session details to your device

Sample Day 6

0:50:00
6.21mi
65TSS
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
24.85mi
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.

This session involves an easy warm up of 20 mins warm up (z1), 1 hour (z2) and 20 mins (z1)

Exact details for FTP will be available from workout builder below after bike test is completed and details entered in your profile - until then this session should be be at a perceived exertion of easy-moderate

If you have a compatible version you should also be able to upload the session details to your device

Sample Day 8

0:36:00
3.73mi
30TSS
6km recovery run

Recovery runs should be always in the Z1/Z2 area - very easy - a good time to catch up on chats with a training partner

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