INTERMEDIATE IRONMAN 32 week plan (50yrs+), Coach email access, reusable, POWER [bike] & HR[Run]
Author
Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified
All plans by this CoachLength
32 Weeks
Plan Specs
triathlon ironman intermediate multi day power based hr based pace based
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?Plan Description
"Very impressed with the level of detail and guidance in each workout, easy to get to grips with bits of TP functionality is didn’t know were there, enjoying the work so far”
D. Robertson
Click here to read my growing list of testimonials from satisfied clients
Plan outline
This 32 week plan is designed for an Intermediate athlete who has between 7-16 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 = 16 weeks
Build or race specific training = 14 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!
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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
2:19 hrs | 1:30 hrs |
|
|
5:44 hrs | 6:40 hrs |
|
|
2:38 hrs | 2:36 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:19 hrs | 1:30 hrs | |
|
|
5:44 hrs | 6:40 hrs | |
|
|
2:38 hrs | 2:36 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
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
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
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
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
If you have a compatible version you should also be able to upload the session details to your device
Session details
10 min easy zone 1 warm up
50 mins zone 2
10 mins cool down zone 1
Sample Day 4
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: [2100, 2300 total]
Drill # 1
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
3 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
3 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
3 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, 2500 total]
200m = 200 backstroke
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 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 mins (zone1) and then main set of 1 hr 50 mins (zone2) and a cool down of zone1
Sample Day 8
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
Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,
Drills [8 lengths i.e. 400m, 600m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - Catch up
3 - 4 - kick only (use kickboard if want to)
5 - 6 - Zipp up drill
7 - 8 - Moderate & Hard paced free style
Main [800m, 1400m Total]
8 * 100 Based on CSS from last assessment + 5-10 secs
10 sec restbetween each
Cool down [200m, 1600m total]
200 m back stroke easy
Total session distance = 1600