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 Sunday full-Ironman event. (Podium here is considered top 5 in AG). The details of how to handle this are described in the plan.
The hours for the plan range from 12 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.
Warm up 15' Zone 1 and vary cadence as you wish Build 15' as 5' LZ2, 5' MZ2, 5' HZ2. (Cadence changes from 85-105 by minute) 5' easy zone 1 THEN: 3*8' builds as: 2' MZ2 cadence 105 2' HZ2 cadence 100 2' LZ3 cadence 95 2' MZ3 cadence 90 2' zone 1 between each set as 85 cadence THEN: 2*5' HZ2/LZ3 steady state efforts at 85 cadence; minute 3 and 5 at 110 cadence. 2' rest between each COOL DOWN AT DONE 1 until 90' hits. 90' min trainer workout No need to go over Z3 on a recovery bike workout-but good to keep the engine open with some short stints of effort. *L/M/H = low end/medium end/high end of stated zone
WU: 5 min ez at 90 rpm 10 min pull back on the up stroke (like scraping mud off your feet). Try not to push down on the pedals MS: 6x5 min Z2-3/RPE 10-14/CP 180 use big chainring and stay seated (2 min RI) CD: 5 min ez Tip: shorten workout if you have knee pain
First part of the run is easy, then do 10-12 x7 seconds with long recoveries, getting faster over the course of the run. Really focus on forefoot strike, quick cadence, slight forward lean, and fluid motion, not forcing it.
For this run, start off really easy, then work to a quick pace, right on the edge of comfort/discomfort. Push that envelope, trying to be quicker, without necessarily being more uncomfortable. It's a balance of trying to hold or increase speed without more effort, but with technique. Focus on your rhythm, cadence, forward lean, soft footstrike, relaxation, eyes and head position, etc.
At the pool, you will swim 4K straight at Ironman Intensity.
WU: 5 min ez 10 min pull back (like scraping mudd off your feet) on up stroke without pushing down on the pedals 8x3 min Z3/RPE 13/CP90 Pedal in aero position, maintaining 95 rpm (3 min RI) 5x1 min Z4-5/RPE 16-19/CP6 First 15 seconds standing, next 15 sitting up on brake hoods, last 30 in aero position (3 min RI) (Try to maintain the same power output from start to finish of the 1 min) CD: 5 min ez
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.