Ironman Mont Tremblant 2013 (17hr/wk max)

Average Weekly Training Hours 11:53
Training Load By Week
Average Weekly Training Hours 11:53
Training Load By Week

This training plan has a maximum of 17 hours per week of training. Ideally it is designed for the triathlete who has probably completed 1-2 ironman distance races OR who has plenty of time available to train and recover from 17 hours per week. You may not be ready yet to have a coach or cannot afford the regular coaching fees but nonetheless you wish to have some structure to your training programme

Sample Day 2
1:00:00
1800m
CSS test set

BT: KEY SESSION

Sample Day 2
1:01:00
Turbo - strength 6x6'(3+3)

Sample Day 3
0:30:00
Circuits - Day 1

you can view a video of the exercises here http://www.youtube.com/watch?v=6ViSwAdnUPc Start with 3 circuits in Wk 1. In subsequent weeks either add 2-3 reps per exercise or complete an extra circuit - NOT BOTH. Take 30s rest after each exercise

Sample Day 3
0:37:00
Drills + Fartlek (17mins)

BT: KEY SESSION
always finish with 5 mins stretching - focus on calves, quads, hamstrings & glutes

Sample Day 4
1:00:00
Turbo - VO2 max Intervals #1

BT: KEY SESSION
a tough set. be rested & be ready.
HARD TRAINING EASY COMBAT!!!

Sample Day 4
1:00:00
2900m
Strength 1

This session is designed to help you develop upper body strength for swimming

Sample Day 5
0:45:00
Endurance - 45mins

Endurance run - This should be at ironman pace or just above. Its all about enduracne not intensity

Simon Ward
|
TheTriathlonCoach.com

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