IRONMAN 16-Week Beginner Training Program by Coach Troy Jacobson

Average Weekly Training Hours 11:50
Training Load By Week
Average Weekly Training Hours 11:50
Training Load By Week

PURPOSE: This is a beginner level Ironman Distance training plan intended for use by the age group triathlete with at least one season of triathlon racing experience but with no Ironman distance experience. Training time ranges from 9 hours per week up to around 18 hours of weekly training during 'peak' volume. The goal for the plan is to help the athlete build confidence and the basic skills and fitness necessary to finish the race in a reasonable time comfortably and uninjured while having a meaning Ironman day race experience! After completing this plan, progressing to the Advanced Plan will help take your performance to the next level.

Before starting this plan, it's recommended that the athlete complete at least 12 weeks of steady aerobic foundation training and perhaps have completed one or two races in order to establish their 'race legs'. This beginner program requires a moderate level of overall body conditioning and good biomechanics due to the high volume during peak weeks. It is expected that the athlete takes full responsibility for monitoring themselves for signs of overtraining or overuse and adjust the plan according to their own individual needs. A complete physical check up is recommended prior to starting this or any strenuous exercise program. Finally, it's important for all athletes to understand that successful triathlon racing requires a year-round commitment to training and it is advised that serious competitors work with a coach in regard to their annual training plan development.

The daily workouts in the plan are detailed with small ranges in order to accommodate individual time restraints. For example, a run workout might suggest 40-45 minutes of zone 2 (aerobic paced) running and a target distance of 5 miles. It is up to the athlete to hit daily training goals and to log them accordingly in the trainingpeaks software.

With the busy age group athlete in mind, most weekdays involve lighter training loads of one or two workouts a day and involve a time commitment of one to two hours (or slightly more) depending on which stage of the plan the athlete is in. Weekends typically have higher workloads and 'peak' at upwards of 8-10 hours of total training.

At times during the plan, Spinervals DVDs are recommended for use but are not required. Athletes can learn more about the Spinervals DVD series by visiting www.spinervals.com Also, training tips are available to everyone by visiting www.coachtroy.com

The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:

Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.

Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).

Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR

Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR

Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR

Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)

By the end of this 16 week block of training, the athlete should have a high level of fitness required for the successful completion of the Ironman distance. More information, videos and articles about training and racing can be found online at www.coachtroy.com, with a bulk of articles available to members of the website.

We wish you luck with your training and racing this season and thank you for using this training plan and our other services. Please note that we also offer training camps and personal coaching and training plan development too as found at www.coachtroy.com. If you have any questions, please contact us at info@coachtroy.com

Train smart, Coach Troy Jacobson Official Coach of IRONMAN www.coachtroy.com

Sample Day 2
0:40:00
5mi
Run Workout

Aerobic Base: Zone 2, 30- 40 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Z2 on days you feel strong and keep it at the lower range on other days.

Sample Day 2
0:40:00
1463m
Swim Workout

Technique: w/up 200 free
4x50 catch up drill @ 10 sec rest (sr)
4x50 kick w/board @ 10 sr
Pull 300 steady (focus on dist. / stroke)
4x50 finger tip drag drill @ 10 sr
4x50 kick on back (arms over head) @ 10 sr
c/down 200 easy free

Sample Day 3
1:30:00
Brick Workout

1 Hr Aerobic Base Bike/Z2 (85-95 rpms), rest 3 min. then Run 30 min. aerobic (treadmill or pavement)

Sample Day 4
1:30:00
25mi
Bike Workout

1:30 Hr Aerobic Base Builder Zone 2 HR, 85-95 rpms Or Spinervals 16 or 18

Sample Day 4
0:49:59
1920m
Swim Workout

Consider your shoulder health as your swim training volume picks up. We recommend strength training with bands and doing some rotator cuff work on a regular basis.

Technique: w/up 200 free
6x75 drill (25 left arm, 25 right arm, 25 swim @ 10 sr
4x50 kick (scull w/ hands in front) @10 sr
5x100 pull (focus on strokes/length) @ 15sr
6x75 drill (25 rt. Arm, 25 lft. Arm, 25 swim @ 10 sr
4x50 kick (on back – arms extended overhead)
100 pull (Strokes per length focus)
c/down 200 easy

Sample Day 5
0:50:00
6mi
Run Workout

Aerobic Base: Zone 2, 40-50 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Zone 2 on days you feel strong and keep it at the lower range on the other days.

Sample Day 6
0:40:00
1829m
Swim Workout / Steady straight swim

2000 Yard straight swim. Focus on good form. Negative split the workout, but don’t ‘race’ it. Swim relaxed and under control.

Troy Jacobson
|
Life Time Fitness, Inc.

Offering Training plans for triathlon and cycling, personal online coaching, training camps and training media (www.spinervals.com)