IRON.MAN St. George, build, specific prep and tapper. 10 weeks, Eric Kenney. Ek Endurance Coaching

Author

Eric Kenney

All plans by this Coach

Length

10 Weeks

Typical Week

2 Day Off, 1 Swim, 2 Run, 3 Bike

Longest Workout

1:15 hrs swim
5:30 hrs bike
2:00 hrs run

Plan Specs

triathlon ironman intermediate

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Summary

This is an intermediate plan for the age grouper. This plan maximizes your training time with focus weeks, no junk miles and specific workouts to have you 100% ready for race day.

My Plans:
This plan is designed to maximize time in the fall and winter months when training out side can be tough. We have even seen gains in threshold power on the bike and speed in the water and greater efficiency on the run. This is due to the flexible but detailed "focus" periodization we use.
This phase is designed to focus more on the run. in winter months we find it easier for the athlete to focus more on running while keeping bike workouts shorter while on the trainer.
structured workouts and optional instructions will help guide you throughout this plan.
Weakness workouts give you more flexibility to train you, the unique athlete as opposed to simply trying to mimic your race demands.

Managing your plan:
The average hours may seem low but time is easily added to the weekend workouts. when the weather is nice or if you live in a non winter area simply do what ever “work” is required
in that workout after a good warm up and add more time/ milage after the harder intervals as you like!
This plan comes with doc's on managing your plan, descriptions of zones, core strength routines and more.

Contact: Me at eric@ekendurancecoaching.com for customized plans or consultations

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:33
Training Load By Week
Average Weekly Training Hours: 09:33
Average Weekly Breakdown

Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Back to Plan Details

Sample Day 1

1:00:00
threshold test.

5 min easy swim
8x 50's drill/swim odds
100 build. 50 easy
Evens: swim
15x 100's 5 seconds rest- Go a fast sustainable pace. Threshold pace (T-pace) challenge yoru self here! test effort.
2x50 easy
4x75's odds easy
evens all out (these should be faster than your 100 pace above)
200 kick
3x100 swim cool down

Sample Day 2

1:00:00
threshold test

warm up easy for abit.
run a 10k course relitivly flat. run at a steady ALL OUT pace.
use run testing the protocol in the ETG.
re set threshold pace if nessisary

Sample Day 3

1:00:00
easy ride/ off

easy recovery ride or off.

Sample Day 4

1:30:00
opener ride

ride in zone 1, RPMs comfortably high. Do a few z3 efforts to warm up and build up to 3-6, 30" sprints at 90%. Do these on the terrain that will decide your race. Immediately after the last sprint settle into 5' at low z3. find nice rhythm.

Sample Day 5

2:00:00
Threshold TEST

warm up well. including a few hard 1' efforts. Ride for 30'' non stop ALL OUT. record your HR for the last 30' of the test. Focus on a steady pace. steady controled effort. your last minute as strong as the first. select a course that you don't have to coast or ride many down hills or stop.
cool down at level 1 for at least 10'
record all data (avg. power, course used, avg/max HR, avg. speed, weather condition, etc)

cool down after and finish out some more miles easy Z1-2.
fuel well today!

Sample Day 6

2:00:00
easy ride

easy ride. on flat to rolling terrain. spend lots of time in the aero possition.

Sample Day 6

0:45:00
brick run

IM pace -low Z3.
nice and relaxed. good form, quicl cadence

IRON.MAN St. George, build, specific prep and tapper. 10 weeks, Eric Kenney. Ek Endurance Coaching

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