Grn Mchn Multisports 21 Week Ironman Season Plan (a)

Author

Dan Szajta

All plans by this Coach

Length

21 Weeks

Typical Week

3 Swim, 2 Strength, 3 Other, 5 Run, 4 Bike

Longest Workout

1:15 hrs swim
6:00 hrs bike
1:50 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced masters hr based

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Summary

Thank you for considering a training plan written by the expert coaches of Grn Mchn Multisports. This plan was designed to guide athletes through HR training in preparation for an IRONMAN distance race. Please consult your physician to ensure you're healthy enough to take on this endeavor. Grn Mchn Multisports, LLC is not responsible for any injury, illness, or over-training incurred by following a plan without the guidance of a coach.

We HIGHLY recommended contacting our coaches for Threshold HR testing to help establish HR zones that are referenced throughout this plan. We have developed our own zones, which may or may not line up with zones you have established through your own methods. Email us at grnmchnmultisports@gmail.com for a copy of the strength log this plan references or if you have any questions.

Good luck and Giddy up!

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We hope that you enjoy this plan an consider looking into our coaching packages: www.grnmchnmultisports.com/services

About Grn Mchn Multisports:
Grn Mchn Multisports was born out of the belief that quality coaching should be accessible to all athletes.

Since training without goals is merely exercising, every prescribed workout has a goal and purpose. We believe that long term success is only achieved when an athlete is patient, diligent, and consistently following a purposely written plan. Our plans prioritize development of the aerobic system, race specific energy management and injury prevention. We also believe there's more than one way to build durability. We find it safest to apply the majority of the intensity on the bike. Runners love their MEGA long runs, but we have kept our athlete's exposure to injury at a minimum through the use of frequent runs and split long runs. Our main principle of consistency is tarnished if an athlete is sidelined with an injury.

Our results speak louder than any words. Catch up with our training team to see what our athletes are up to. Grn Mchn Multisports athletes are quick to support one another and we are stronger as a unit than a bunch of individuals. If you wish to become part of this family, feel free to reach out.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:51
Training Load By Week
Average Weekly Training Hours: 14:51
Average Weekly Breakdown

Dan Szajta

Grn Mchn Multisports, LLC

Grn Mchn Multisports was born out of the belief that quality coaching should be accessible to all athletes. We aim to provide balance between the appealing price of a "cookie-cutter" coaching system and the fortune that many athletes dump into custom coaching.

With Grn Mchn Multisports, you can rest assured that your season plan was hand-crafted to your specific needs as an athlete. We sit down with all of our athletes to develop a game plan for each major racing phase of the year.

Back to Plan Details

Sample Day 1

0:30:00
Adaptation Phase Lift

There is no warm-up required for each exercise since the rep range is very high and therefore relatively light weights are used.

Rest time between sets needs only to be about 1.5 minutes. Overall, each workout should only take about 30-40 minutes.

Use VERY LIGHT weights, and focus on using proper form. There will be plenty of time to lift heavy weights during the max strength phase. The adaptation phase is just preparing your body to lift heavy soon. The focus is on stretching the soft tissue. Just going through the motions, you should not be sore as a result of these workouts.

Do not rush, the workout duration is a general guideline.
Record your results in your strength log.

Sample Day 1

0:20:00
1097m
1TSS
Balance Drill Set #1

Main Set:
2 times through entire set:
50 x Balance Kick on Stomach 0:20 Rest
50 x Balance Kick on Left 0:20 Rest
50 x Balance Kick on Right 0:20 Rest
50 x Pull Touch 0:20 Rest
100 x 6 Kick Switch 0:20 Rest
100 x 6 Kicks, 3 Strokes 0:20 Rest
100 x Catch Up 0:20 Rest
2 X 50 golf 0:20 Rest

*Record your 4 GOLF scores in your athlete notes.

You can read about CSS pace and your Zones at this link: https://goo.gl/LW2QXE

**Swim workouts are designed by distance with a rough estimate on time. Follow the yardage, not the time, and do not rush the workout. If you are not swimming in a 25 yd pool. Read the linked document and plan your workout accordingly: https://goo.gl/UgqDiY

Sample Day 2

0:20:00
1097m
0.2TSS
Turnover/Propulsion Drill Set

Main Set:
1 X 200 Easy pull focusing on rotating from hip to hip.

3 X 50 no kick (speed dictated by need to stay afloat), 10 seconds rest between sets

1 X 650 as (1x50 breath every 2 strokes, 1x50 every 3, 1x50 every 4, 1x50 every 5, 1x50 every 6, 1x50 every 7, 1x50 every 8, 1x50 every 7, 1x50 every 6, 1x50 every 5, 1x50 every 4, 1x50 every 3, 1x50 every 2...continuous set focusing on turnover with speed dictated by need to breath).
**If you fail to make the next step in the ladder, hold at the highest step you can achieve until it's time to come down the ladder. Try to make it further every time you do the set.


Take 1 minute rest between each continuous set.

Swim 200 Steady

**Swim workouts are designed by distance with a rough estimate on time. Follow the yardage, not the time, and do not rush the workout. If you are not swimming in a 25 yd pool. Read the linked document and plan your workout accordingly: https://goo.gl/UgqDiY

Sample Day 2

0:57:00
Z1 Run

Start at the bottom of Z1, raising your HR gently to reach zone. The warm up period shouldn't take more than 5 minutes. Work your way from the lower end of Z1 to the upper end of Z1, steadily, throughout the duration of the workout.

For single energy zone runs, like this, please set your watch to auto-lap every mile.

*If the workout is 60 minutes or longer, insert 30 second pickup every 30 minutes as: 10 seconds gradually getting up to speed, 10 seconds maintaining speed, 10 seconds returning to initial speed.

Sample Day 3

0:30:00
Adaptation Phase Lift

There is no warm-up required for each exercise since the rep range is very high and therefore relatively light weights are used.

Rest time between sets needs only to be about 1.5 minutes. Overall, each workout should only take about 30-40 minutes.

Use VERY LIGHT weights, and focus on using proper form. There will be plenty of time to lift heavy weights during the max strength phase. The adaptation phase is just preparing your body to lift heavy soon. The focus is on stretching the soft tissue. Just going through the motions, you should not be sore as a result of these workouts.

Do not rush, the workout duration is a general guideline.
Record your results in your strength log.

Sample Day 3

1:35:00
Z1 Ride

Start at the lower end of Z1 and work your way toward the top by the end of the workout.

*Keep cadence at 95+ throughout during base phase and 90+ during build phase.

*If the workout is 60 minutes or longer, insert 30 second pickup every 30 minutes as: 10 seconds gradually getting up to speed, 10 seconds maintaining speed, 10 seconds returning to initial speed.

Sample Day 4

0:25:00
1372m
2.3TSS
Critical Swim Speed (CSS) Test 2

Warm Up:
300 choice ZR/Z1
4 x 100 as (50 Drill/ 50 Swim) 0:15 Rest after each
2 x 50 Descend #1-3, #4 ZR.
100 ZR

Complete Recovery

400 ALL OUT!

Complete Recovery

200 ALL OUT!

100 ZR

** Record times for your 400 and 200 TT in your athlete notes.

Grn Mchn Multisports 21 Week Ironman Season Plan (a)

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