Beginner Iron Man - 24 weeks

You are ready, it's time. Time for a FULL IRONMAN! You can do it. You have done a half, some Olympic distance events and it's time to take the leap. This plan will have you finish the Ironman and not be absolutely destroyed. It would be nice to walk the next day, right? If you are ready to make the commitment, 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.

Sample Day 1
Welcome!

Welcome to your beginner 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

Sample Day 2
Tempo, 20-40' at Level3

Warm up. Then ride 20 to 40 minutes non-stop at Level3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.

Sample Day 3
75s descending

WU:
50 pull, 50 kick, 50 swim done twice.
MS: Recoveries are indicated in parentheses as seconds.
3 x 75 descending times (30”).
50 kick easy.
3 x 75 descending times (30”).
50 kick easy.
3 x 75 descending times (30”).
50 kick easy.
1 x 75 fastest of workout (easy 25 swim).
CD: 100 easy swim.
Total—1150

Sample Day 4
20 minutes in heart rate zone 3.

Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

Sample Day 5
Continuous swim

WU: 5 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 20-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: 30 minutes

Sample Day 6
Weekend endurance/Tempo-build

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 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.

Sample Day 7
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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