25 Week Ironman Podium Plan - Power Meters and GPS - Saturday Race

Average Weekly Training Hours 14:31
Training Load By Week
Average Weekly Training Hours 14:31
Training Load By Week

This plan is designed for the athlete who is competitive in their age group, looking to get to the podium, or closer to it, at a Saturday full-Ironman event. (Podium here is considered top 5 in AG). The first two weeks of the plan are a prep period, but this can be changed to one, giving the athlete a flexible week, either 24 or 25 weeks long. The details of how to handle this are described in the plan.

The hours for the plan range from 8 to 21, with the build period being mostly around 20 hours. The plan also provides help in planning for the Ironman, getting specific bike pacing skills and nutrition logistics.

Sample Day 2
0:30:00
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 3
1:01:59
Trainer: economy 62 min

WU: 5 min ez 3x (1 min right leg, 1 min both, 1min left leg, 1 min both) alternating 80% workload between right and left leg MS: 3x10 min Z1-2/RPE 8-12/CP 180 pull back at bottom of pedal stroke and maintain momentum over the top. Visualize pedaling horizontally--not up and down (5 min RI) CD: 5 min

Sample Day 4
0:30:00
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 4
0:45:00
1x500, 3x75, 1x75, 2x75, 1x75, 1x75, 2400 Total

W/U 300, 8x75 Pull (:15), 300K 1x500 Easy (:15) 3x75 Fast (:30) 1x75 Easy (:20) 2x75 Fast (:30) 1x75 Easy (:20) 1x75 Fast (:30) C/D 100

Sample Day 5
0:49:59
2x200, 1x100, 2x200, etc 2600 Total

W/U 6x75 (:20) 2x200 (:20) 1x100 Mod (:20) 2x200 (:25) 1x100 Mod (:25) 2x300 (:30) 1x100 Mod C/D 6x75 (50 Free, 25 Back) (:20)

Sample Day 5
0:30:00
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 6
2:00:00
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Jim Vance
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TrainingBible Coaching / SuperFly Coaching

Jim Vance coaches Olympians, Kona qualifiers, All-Americans, National Champions and elite-minded athletes, who are serious about their goals and working hard toward them. He has coached these athletes in triathlon, swimming, running and cycling. He offers training plans on TrainingPeaks for athletes, as well as individual one-on-one coaching programs starting at $500/month.

Jim's Books:

  • Triathlon 2.0 - Data Driven Performance Training
  • Run With Power
  • Triathlon Science