IRONMAN bike-focused, 24 weeks (Garmin-compatible, access to coach)

Author

Marius Triukas, IRONMAN® Certified Coach

All plans by this Coach

Length

24 Weeks

Typical Week

2 Run, 2 Swim, 3 Bike, 1 Strength

Longest Workout

0:35 hrs swim
5:00 hrs bike
2:50 hrs run

Plan Specs

triathlon ironman intermediate pace 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.

Who is this Plan for?

If you are not completely new to triathlon (or have at least some experience in all three of its disciplines - swimming, biking, and running), but you feel that you could do better on the bike, this plan can help you to tackle it and prepare to finish the IRONMAN triathlon race in 24 weeks.

Plan Highlights

The plan is targeted at athletes who want to improve their bike time. It has mostly three bike sessions per week, longest bike workout being 5 hours (week 20) and most intense bike week being almost 7 hours on the bike (week 19).

The plan starts with more than 6 hours of training in the first week and reaches maximum training volume of almost 13 hours on week 20. It includes a variety of workouts (strides, tempo, steady-state, endurance, to name a few) arranged in three-week cycles, which will allow your body to adapt and prepare for a challenging race.

The plan has recommendations on when to participate in the sprint, Olympic, or IRONMAN 70.3 events to get proper racing experience.

The plan is based on a percentage of your calculated Threshold Pace (it applies to swim, bike, and run workouts). Most swim and run workouts also refer to RPE 1-10 (Rating of Perceived Exertion) scale to help you to develop your 'pace by feel'.

The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.

The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.

Access to Coach

If you will have any questions for this plan, before or after purchasing it, please contact me by e-mail marius@trainbydata.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.

Plan version 1.0.0

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:40
Training Load By Week
Average Weekly Training Hours: 07:40
Average Weekly Breakdown

Marius Triukas

Train By Data

Sub 3-hour marathoner and sub 11-hour iron distance finisher, IRONMAN® Certified Coach with IT background (ah, and the father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

Back to Plan Details

Sample Day 1

1:30:00
121.3TSS
1:30h Endurance Run

Endurance: 1:30:00 @ 85 % of Threshold Pace (RPE 5-6)

Try to keep 170-180 spm cadence during this workout.

Sample Day 2

1000m
16TSS
Endurance Swim (1000m)

Warm-Up: 200m Easy (RPE4)
600m Endurance pace (RPE6)
Cool-Down: 200m Easy (RPE4)

Sample Day 3

0:45:00
136.8TSS
FTP Ramp Test

The purpose of this workout is to calculate your Functional Threshold Power. If you do not know your FTP, before you proceed, set it to 200W in TrainingPeaks. Warmup for 10 minutes in prescribed intensity, and be prepared to increase it to the indicated value with each step, which takes exactly 2:30 minutes. You may or may not be able to complete the workout, but you should note the wattage of the last step completed and the duration of an uncompleted step.

If TrainingPeaks does not offer FTP value automatically after the workout, you can calculate it as described in http://bit.ly/FTPEstimate

Sample Day 4

0:31:22
31TSS
FTS Test 0:30h Swim

This workout is for determining your Functional Swimming Threshold Speed (FTS), which you can enter to TrainingPeaks to gain maximum value from your swim training.

Warm-Up: 200m Easy (RPE4)

Swim as far and as fast as you can for 30 minutes. Do not start too fast and stay consistent throughout the whole session. Note the distance covered.

Cool-Down: 200m Easy (RPE4)

Divide 30 minutes by (distance covered / 100) to get your Functional Threshold Speed/Pace, expressed in min:sec/100m. For example, if you covered 1500 meters in 30 minutes, your FTS is 2:00 min/100m.

Sample Day 4

0:45:00
45TSS
Stability&Endurance - Week 1

WARM-UP
Jog 5 min

DYNAMIC STRETCH
Knee Pulls - 1 set x10 reps
Walking on Toes with Toes Pointed In - 1 set x10 reps
Walking Hip Cradle - 1 set x10 reps

MAIN SET
Band Pull Apart - 1 set x10 reps
Step Up (No Weights) - 1 set x10 reps
Monster Lateral Walk (with bands) - 1 set x10 reps

Overhead Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Step up - 3 sets x12 reps, rest for 0:20 between reps; Weight: Body
Goblet Squat - 3 sets x12 reps, rest for 0:20 between reps

Anti-Rotation with Bands - 3 sets x10 reps
Side plank - 3 sets, continue for 0:30
Donkey Kicks - 3 sets x10 reps

COOL-DOWN
Static stretches - 5 min

Sample Day 5

1:20:00
60.1TSS
Endurance Ride, 1:20h

Sample Day 6

0:40:00
64.3TSS
LTHR/LTP test

For this time trial test, be rested and perform it on a running track, or on any other flat, smooth course. Warm up for 5 minutes by gradually accelerating to a tempo which you believe you can sustain for 30 continuous minutes, but not longer. Do not start too fast, stay consistent and have in mind that test is divided into 10-minute and 20-minute parts. They are for calculation purposes only, so do not drop your pace after 10-minute lap is complete; you have to run for continuous 30 minutes at the fastest pace you can sustain for that amount of time. After completing the test, cool down for 5 minutes.

Your average 30 min. pace will be your Lactate Threshold Pace (LTP). Your average HR for the last 20 min. of the test will be your Lactate Threshold Heart Rate (LTHR).

IRONMAN bike-focused, 24 weeks (Garmin-compatible, access to coach)

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