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IRON.MAN St George, New ADV. Base training, 140.6, 13 weeks by Eric Kenney, Ek Endurance


Eric Kenney

All plans by this Coach


14 Weeks

Plan Specs

triathlon ironman advanced power based hr based pace based base period

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Plan Description

EK Endurance Coaching Plans:
Big event ahead, Big goals, Little time. Streamline your training with better, more effective workouts and periodization for a low cost.
This plan is designed to maximize time in the fall and winter months when training outside can be tough. We have even seen gains in threshold power on the bike and speed in the water and greater efficiency on the run. This is due to the flexible but detailed "focus" periodization we use.
This phase is designed to focus more on the run. in winter months we find it easier for the athlete to focus more on running while keeping bike workouts shorter while on the trainer.
structured workouts and instructions will help guide you throughout this plan.
Weakness workouts give you more flexibility to train you, the unique athlete as opposed to simply trying to mimic your race demands. Swim workout library available. email me.

Managing your plan:
This Plan has a run focus for the winter months with flexible riding duration if you live a warmer climate/ when the weather is more conducive for longer rides. Full document on how to manage your training inside!
The average hours may seem low but time is easily added to the weekend workouts. when the weather is nice or if you live in a non winter area simply do whatever “work” is required
in that workout after a good warm up and add more time/ milage after the harder intervals as you like!
This plan comes with doc's on managing your plan, descriptions of zones, core strength routines and more.

Contact Me at for customized plans or consultations


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:50 hrs 4:00 hrs
3:00 hrs 2:00 hrs
2:22 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:50 hrs 4:00 hrs
3:00 hrs 2:00 hrs
2:22 hrs 1:00 hrs
—— ——

Training Load By Week

Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Sample Day 1

Bread and Butter

warm up your choice.
4x50. drill/ swim. work prefect strokes here. plenty of rest
3x100. perfect. 10" rest. 75-85% effort. perfect continuous swim.
2x150 build. 20" rest. build these to the point that your tech. and form starts to breakdown. hold that effort, work for perfect tech.
** repeat this MS 3-4 times. or more.
idea here is starting with your perfect stroke (50') putting it into a maintainable perfect swim (100's) then push your intensity to the point of breakdown. trying to push this breakdown point farther away. (150's)

Sample Day 1


warm up well
run 6-8 hills. about 30" in duration (2' rest or so)
run these with more of a bounding/ power stride than you would normally. focus on pushing out the back of your stride. run them hard but not all out

Sample Day 2

end ride/ spinn class

End ride. no coasting, no Z1 time. steay pace Z2-3. go fo 90' if you can. by either getting there early, staying late or doing a brick run. looking to get past the 70' mark. what ever it takes.

Sample Day 3

weakness day

this is your weakness workout.
if not a part of the group. simply pick your weakens sport (swim, bike, run) and get to it!

Or contact me to sch a consultation and get this better defined!
more specifics in the next Build phase plan.

Sample Day 4

masters swim

work Tech. steady swimming today. when you start to really fatigue your done!

Sample Day 4

end run

Z2 up to 1hour. do 3-4 pick ups at the end of run on a slight down hill. pick ps are not hard. just a quick cadence with nice form.

Sample Day 5

Threshold Int.

warm up very well 20' easy or more
Do: 3x20' at 90-95% of threshold (low Z4) (5' rest) steady and strong.
cool down and ride the rest of the time in Z2.

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