You are ready, it's time. You have finished an Ironman or maybe a few. You are ready to go for a strong finish. You know you can finish the event, and you are ready to push a bit, stretch the horizon and give it some gusto. If that's you? Then this is your plan. You are going to be focused ,and have to train hard. You are going to need some time as well and 12+ hours a week will do it. You'll need a power meter, a heart rate monitor or a pace based device, but I figure you already have all those by now anyhow, or you would be looking at this advanced plan. Get focused. Get this plan and go for it.
Welcome to your intermediate iron man 24 week training plan!!
Today is going to be an easy day, just riding and getting ready for the week ahead:
WU: 15 minutes
MS: 1 hour at endurance pace.
CD: 15 minutes
Warm up. Then ride to 45 minutes non-stop at Level3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.
WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes
Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod. (10”)
CD: 150 easy with drills.
WU: 15-20 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours at endurance/tempo. At times, it's an easy effort, and others it's a nice solid fast pace. Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
Heart rate in zones 1-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.