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IronMan UK Bolton 2020 20 Week - Starts 24th February 2020 With Strength And Conditioning

Author

Doug Stewart

All plans by this Coach
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Length

20 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced masters power based hr based pace based strength

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Plan Description

This is a bespoke 20 week plan for IronMan UK 2020, designed by an IronMan Certfied Coach who has completed IronMan UK. The plan take into consideration the unique nature of this fantastic race, with bespoke workouts tailored for the swim, bike and run, including consideration for the course profile, the elevation and the weather.

The plan includes a progressive Strength and Conditioning Plan that compliments the stage of training.

It is 20 weeks starting from Monday 24th February, and finishes on race day with consideration for Christmas and New Year periods.
The plan follows a typical pattern of 2 build weeks followed by a recovery week.
There is a 3 week taper. period.
It has been designed by an IRONMAN Certified Coach, TrainingPeaks Level 1 Certified Coach who has completed multiple IronMan races including IronMan UK at Bolton.

This plan is perfect for first time IronMan athletes, stepping up from Olympic or 70.3 triathlons, or more experienced athletes as there there are optional workouts to increase or decrease the volume of training.

Athletes should be happy running for 90 minutes, cycling for 3 hours and swimming for 1 hour.

The bike has power workouts, but also an option for HR based training. Swim is based on Pace and Runs are based on HR.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:14 hrs 3:00 hrs
0:29 hrs 0:50 hrs
6:12 hrs 7:00 hrs
1:27 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:14 hrs 3:00 hrs
0:29 hrs 0:50 hrs
6:12 hrs 7:00 hrs
1:27 hrs 1:00 hrs

Training Load By Week


Doug Stewart

TMR Coaching

TMR Coaching provides bespoke coaching packages and training plans for some of the toughest events on the planet.
Specialising in endurance events from triathlons to ultra marathons and sportives, we have the right package to suit your training and racing requirements.
Making use of the latest technologies and software (WKO5, Best Bike Split, Running Power Meters) TMR Coaching are able to ensure accurate analysis and optimal training strategies.

Sample Day 1

1:30:00
Functional Threshold Power/Heart Rate

This is done on an indoor trainer using a powermeter. If you are using Heart Rate (HR) then still do this test, and use average HR data.

Warm up 20 minutes at easy to endurance pace.
3 x 1 minutes with 1 minute recovery with high cadence around 100rpm.
5 minute easy riding

Main set start with a 5 minute all out effort.
10 minutes easy riding
20 minutes time trial - this is the section you will use to determine your FTP
If using HR rather than power meter then do 25 minutes

Cool down 10 minutes to 15 minutes easy cycling.

Power Data
Once you have downloaded your data you need to determine your average power for the 20 minute interval. Take your average power and multiple by 0.95 to calculate your FTP. So if your average power is 305watts x 0.95 = 290w is your Functional Threshold Power.

Heart Rate
If using Heart Rate then take your average heart rate from the final 20 minutes of the 25 minute interval. Multiple this number by 0.95 to calculate your Lactate Threshold.

This training plan is based on 6 Training Zones for Power and 7 Training Zones for Heart Rate which can be found in Training Peaks.

Heart Rate training zones are based on Lactate Threshold - Joel Friel for Cycling.

Power is based on Threshold Power - Andy Coggan (6).

Use your FTP and/or Lactate Threshold HR and put in the Zones within Setting in Training Peaks to calculate your relevant Zones which will be used for future work outs.

Sample Day 2

0:20:00

20 min Very Easy Run

Sample Day 3

2800m
Swim Threshold Pace Test Set

This swim is designed to determine your Threshold Swim Pace (T-Pace). This will be used in a number of swims sessions.

Warm up: 200m building speed each 50m (slow-medium-faster-fastest).

Rest 30 sec.

Then 5 x 400m (10 sec recoveries) building speed on each 100m (slow-medium-faster-fastest).
Recover 10 seconds after last one.

Then swim a 500m time trial. All out.
Your average 100 pace for this is your T-Pace for future workouts.

Then swim easy, 100m cool down.

Sample Day 3

1:00:00
Strength 1 - 3 x 6 reps on 75 seconds rest.

Work on good form with a light weight initially.

WU and Activation:
Foam Roll Calfs, IT Bands etc.
Heel Walk - 10m. Walk with toes in the air on your heels only
Elbow to knee lunge - 5 each leg. This involves going in to a forward lunge and twisting to bring your opposite elbow to the forward knee
Monster Walk with Band - 10 steps


MS: 3 x 6 reps on 75 seconds rest
Push up with Rotation - so at top of press up lift one hand of the floor and rotate to point it to the roof, then back to press up and switch to other hand on second rep
Squat with Overhead Press
Dumbbell Bench Press
I,Y,T on Incline Bench
Dumbbell Lateral Raise
Goblet Squat
Lunge

Core - your choice. Ensure it is progressive from previous S&C work.

CD:
Foam roll and static stretch

Sample Day 5

1:00:00
Lactate Threshold Test for Running

This test is designed to determine your Lactate Threshold Heart Rate and Pace.

Warm Up for 15 minutes.
In this WU include some bum flicks, high knees, walking lunges and 4 x 20 second accelerations (try to run each acceleration faster than the previous - not a flat out sprint, but getting Heart Rate up, 40 seconds recovery between reps).
Want to be very warmed up ahead of Main Set

Main Set:
Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Cool Down:
Easy run to make time up to 1 hour. Walk last few minutes.

Sample Day 6

1:00:00
1hr Ride in Zones 1 - 2 (easy pace)

1hr Ride in Zones 1 - 2 (easy pace)

The IronMan UK Bike Course in 2019 had around 15m of climbing for every km (so around 2600m over the 180km).
Therefore, try to ensure you are achieving this in your long rides.
If a 2.5hr ride covers 50km aim to gain 750m of climbing (50km x 15m = 750m of climbing).

This will get you used to climbing this ascent.

Sample Day 6

1:00:00
Strength 2

WU and Activation:
Foam Roll Calfs and IT Bands
Plank - 1 minute
Reverse Lunge without weight - 5 each leg
Step ups 10 per leg
Glute Bridge single leg - 10 reps (so hold each leg for 5 seconds then swap leg)


MS: 3 x 6 reps with 75 seconds rest
Overhead Squat - so bar held overhead
Flies (dumbbell or cables are fine)
Lateral Pull Down
Dumbbell Shoulder Press
Good Mornings
Lumabr raise (2 x 25 seconds with 10 seconds rest)

Core - Try to include some weighted core exercises (so medicine ball or weight)

CD:
Foam roll and static stretch

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