This is a 12 week Ironman BASE Training Plan. Athletes should be able to run at least for 45 minutes, bike for 2 hours, and be able to make the swim cut off time prior to beginning this program. Each week there are three swims, four runs, and three bikes with Mondays being a recovery day. Weekly hours are between 11-15.
The first week of this plan calls for field testing. Athletes will use these tests to set their training zones. You will be able to use this plan with pace or power meter. A second round of field testing will happen in the 9th week of training.
This plan calls for a weekly brick workout on Saturday's and a long run on Sunday's. Longest ride is 6 hours and the longest run is 2.5 hours.
Included with the training plan is a document that defines all the training terms. Happy Training!
Warm-up: 400 free easy, 200 kick, 200 pull MS: 3 x 400 fast :30 500 Time Trial Cooldown: 300 easy Record total time for the 500 time trial. Divide that time by 5 and that will be your 100 time, also known as your TPACE. Use this for future workouts.
Trainer or road - 10 min warm-up, then 15 mins of 30 sec left leg only, 30 right, then 30 both. Then it's 3 rounds of 5 min big gear, 1 min HARD. Cooldown easy 10 mins. Total 53 mins.
Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. If you will train with a HR monitor, your average HR of this test will be your LTHR. If you train with a pace meter, your average pace of the test will be your threshold pace. Go to "my settings" in your training peaks account to set your zones.
W/U 6x75 (:20)
C/D 6x75 50 Free, 25 Back (:20)
BT: Long warm up. Then time trial 30 minutes. Flat out-back. Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds). Zone 1 only.
5 min ez above 90 rpm
6 min seated alternating 80% workload; 1 min right leg, 1 min left leg
30 min Zone 1
every 5 min do a :30 spin up followed by :30 all-out sprint
30 min Zone 2 followed by :30 all-out sprint
CD: 5 min ez
Tip: incorporate your leg speed from spin up into all-out sprint