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IRONMAN Novice Plan Stryd Version

Author

Simon Olney

All plans by this Coach

Length

39 Weeks

Plan Description


In this training plan, Ironman Certified Coach, Ironman finisher, and British Triathlon Level 3 coach in training Simon Olney will help take you become an Ironman using the Stryd power meter


This plan is designed for athletes who have previously completed at least an Olympic distance triathlon before and are looking to step up to Ironman distance, although you could theoretically start this plan as a complete novice if you have experience open water swimming. This plan starts with a thorough preparation phase, with a separate plan available for those looking to bypass this phase of training due to lack of time.


I have written this plan with the dedicated athlete in mind who wants to do themselves justice on the course, putting in a time they are proud of, rather than the bare minimum to finish. The longest run of three hours and longest ride of six hours are all met by mid February, giving us five months to improve our race pace and taper into peak form.


To follow this plan you will require:
A road bike or triathlon bike
A Stryd power meter
Access to a pool
A turbo trainer
Running shoes and suitable trails/roads for running
A GPS watch
Ideally a power meter, although power zones outside can be substituted for heart rate zones for rides outside

This plan uses percentage of FTP as a target for your running, which is based off of your Stryd's auto calculated FTP. By running, your Stryd will collate all your data from the last 90 days to give you an auto CP, which we enter into the power threshold field on TrainingPeaks. You may see that your CP drops on the Stryd app at a couple of points, especially if you miss one of the fast 5Ks in the plan. If this happens, don't panic as there will be a chance for you to retest in the coming weeks. If you're unable to complete one of the fast 5Ks for any reason, swap it with one of the interval sessions, as it's important our running FTP is accurate.


When purchasing this plan you can E-mail me with any questions you have about training or the race and I'll do my best to help you. If you decide that the training plan doesn't quite suit your needs and you'd prefer me to coach you personally, I will debut the cost of the plan from your first month of coaching. More information can be found at www.phazontriathlon.com/coaching.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
3,264m 4,000m
Bike x2
03:30:00 06:00:00
Run x2
01:47:00 03:00:00
Day Off x1
—— ——
Strength x1
01:05:00 00:51:00
Workouts Per Week Weekly Average Longest Workout
Swim
3,264m 4,000m
Bike
03:30:00 06:00:00
Run
01:47:00 03:00:00
Day Off
—— ——
Strength
01:05:00 00:51:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am an IRONMAN Certified Coach studying for their British Triathlon Level 3 course specialising in helping athletes with unpredictable lifestyles maximise their time, with success helping individuals qualify for world championship events and medal at national championships.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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