14 Week Ironman Podium Base Training Plan - Power Meters & GPS

Average Weekly Training Hours 13:33
Training Load By Week
Average Weekly Training Hours 13:33
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 full-Ironman event. (Podium here is considered top 5 in AG). The first 2 weeks of the plan are a prep period, giving the athlete 2 flexible weeks, either 12, 13 or 14 weeks long. The details of how to handle this are described in the plan.

The hours for the plan range from 8 to 17.

Sample Day 1
1:00:00
2x250, 200, 4x150, 200, 4x100, 2700 Total

W/U 200, 100K, 400 - 25 Drill, 25 Build 2x250 - 50 Build, 100 Easy, 100 Build (:30) 200K No Board 4x150 - 25 Build, 50 Easy, 75 Build (:20) 200K 4x100 Fast (2:00-2:30)SI C/D 100

Sample Day 2
0:40:00
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
0:52:59
Trainer - 15 min ILT, 3 sets 5 min big gear 1 min hard - 53 mins

Trainer - 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.

Sample Day 4
0:45:00
2x400, 2x300, 4x100, 2600 Total

W/U 200, 300 - 50K 50DR 50 Build 2x400 (Race Pace + :30)SI 2x300 (Race Pace + :20)SI 4x100 (Race Pace + :30)SI DESC 100s by 1-2 seconds C/D 300

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 5
1:00:00
Ironman Test set

BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down. (2800m/y)

Sample Day 6
1:30:00
FTP Bike Test

Easy 30 min warm-up, followed by a 30 minute solo TT, all-out effort on flat to lightly rolling course. NO CLIMBS, MUST be solo. This average for 30 min power output is your estimated FTP. Cool down for 30 mins to complete the session.

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