Beginner IRONMAN Copenhagen 2020 36 week, 6-14 hrs per wk , HR based, Coach email access included

Author

Steven Moody Ironman U & Training Peaks certified coach, Triathlon Ireland coach of the year

All plans by this Coach

Length

36 Weeks

Typical Week

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

Longest Workout

1:20 hrs swim
6:55 hrs bike
2:42 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 found Coach Steve's plan to be well thought out and each session was clearly explained. It was due to this plan that I was able to arrive to the start line of my Ironman feeling confident I was 100% ready for the race. The day itself went to clock work and I ended up smashing my target time of 12 hours!"
Kevin Robinson, Aug 2018


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

Who is this plan for?
This 36 week plan will help any beginner triathlete initially map out their current fitness levels and prepare themselves for their A race of Ironman Copenhagen on 16th Aug 2020.


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 feel, heart rate or pace
• Session details up-loadable to garmin connect, trainer road and/or Zwift (power based plans only) from compatible device
• Ability to re-use your plan as many times as you require
• Ironman Copenhagen briefing documents and key information on swim/bike/run course
NB based on 2019 course - these are subject to (but likely) to change in 2020 - as at race directors discretion


Training plan outline
The plan is broken into 36 weeks (based on a 3 week progression and 1 week recovery cycle)
- 20 weeks base - increasing your stamina/fitness [includes baseline test weeks]
- 16 weeks build - increasing your race skills/speed [includes retest weeks 7 2 weeks taper]


Typical training week
On avg the plan works off a basis of 2 swim sessions, 3 bike and 3 run sessions and a rest day in a typical week - with the hourly training load ranging from 6 - 14 hours a week


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 and is based primarily on HR zones that the athlete should train in


** NEW ** All swim session details available in printable word doc for ease of carrying to the pool and all swim/bike run sessions can be uploaded to compatible GPS devices allowing you to just concentrate on the training!


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



Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:26
Training Load By Week
Average Weekly Training Hours: 10:26
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 certified), Steven specializes in helping time crunched Age Group triathletes and runners realize their goals.

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

Back to Plan Details

Sample Day 1

0:33:00
3.73mi
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

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 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

0:50:00
15.53mi
40TSS
Turbo set - endurance or 60 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 set is focused on building your endurance which is clearly key for Iron races - ensure you have water and a towel close to hand as these are typically sweaty affairs

10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Nb Target cadence should be in the region of 80 - 90

Sample Day 3

0:50:00
1400m
156.7TSS
Pool session - Endurance focus - requires pb and paddles

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 4

0:40:00
4.97mi
Tempo run

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

This will feature heavily in this block as it helps build some speed in the legs on top of the endurance we get from the other running sessions

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

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 Garmin and HR monitor as I am looking for data points to plot zones on going forward

Please ignore the target distance - this is for my tracking purposes - 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 I want you 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
Long bike endurance focus

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 40km (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

These sessions are a valuable opportunity to test out your nutrition/hydration race day strategies i.e. trial and error what foods/drinks you respond well to and at what frequency/distance you are to take onboard

Beginner IRONMAN Copenhagen 2020 36 week, 6-14 hrs per wk , HR based, Coach email access included

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