T3: Ironman Lake Placid Training System/25 Weeks

Average Weekly Training Hours 10:56
Training Load By Week
Average Weekly Training Hours 10:56
Training Load By Week

The Ironman Lake Placid program is a component of the T3 (Triathlon Training System). It's geared toward intermediate to advanced triathletes. Average training hours for the program is approximately 15 hours. Max training hours at peak volume is approximately 20 hours. There's a recovery week every 4 weeks and Field Testing workouts are every 6 weeks.

In addition to the 25 week program, the entire system consists of three eBooks (The T3 Triathlon ebook, Cycling Display of Power and the Swimming for Triathletes ebook) that will act as your users guides to triathlon training, nutrition, race nutrition and the training program. The system includes the Performance Console of spreadsheet tools and calculators and a series of Virtual Clinic videos on a range of topics related to triathlon training and racing. The duration of all the videos total 3 hours. There are also includes several discount codes for triathlon product/apparel.

Sample Day 3
0:55:00
2606m
IRONMAN TRAINING | BASE | FIELD TEST | THRESHOLD

***Field Test**

This field test derives what's called your Base Interval or what is sometimes called your T-time.

Warm up
300 yards, kick/swim by 50 yards

200 yard freestyle swim/easy

Pre Set ***Field Test***

Swim 5 x 100 at maximum effort on 10 seconds rest in between. Note the gross time for the swim entire swim including rests. Plug this time into the Performance Console to derive your "BASE" pace.

Main Set
Broken 1650 (lengths in parenthesis)
(11)275 r :15
(10)250 r :15
(9)225 r :15
(8)200 r :10
(7)175 r :10
(6)150 r :10
(5)125 r :10
(4)100 r :10
(3)75 r :5
(2)50 r :5
(1)25 Sprint

Cool Down

200 Swim/any stroke/easy

Sample Day 3
1:00:00
50TSS
IRONMAN TRAINING | BASE | AEROBIC

60 minute ride. 75% effort by FTP/HR/RPE

Sample Day 5
0:49:59
2286m
IRONMAN TRAINING | BASE | BASE WORK | AEROBIC

Warm Up

150 kick/mix of kicks with kickboard

150 swim/mix strokes

Main Set

3x200 Freestyle Build @ Base+10

7x100 Freestyle, Descend @ Base +10

10 x 50 Frestyle sprint 37.5/Recover 12.5
@ 1:00

2x100 Drill/Choice

Cool Down

200 Easy Non-Freestyle

Sample Day 7
1:15:00
56TSS
IRONMAN TRAINING | BASE | AEROBIC

75 minute ride. Aerobic intensity by FTP/HR/RPE

Cycling by duration and intensity, so exact finish distance will be ability dependent.

Sample Day 10
0:49:59
2286m
IRONMAN TRAINING | BASE | BASE WORK | AEROBIC

Warm Up

150 kick/mix of kicks with kickboard

150 swim/mix strokes

Main Set

3x200 Freestyle Build @ Base+15

7x100 Freestyle, Descend @ Base +10

10 x 50 Frestyle sprint 37.5/Recover 12.5
@ 1:00

2x100 Drill/Choice

Cool Down

200 Easy Non-Freestyle

Sample Day 12
0:49:59
2286m
IRONMAN TRAINING | BASE | T-IM | STROKE DIVERSITY

Warm Up
500 As:

2x
100 swim, 50 drill
4x25 odds: sculling, evens: freestyle, build
http://bit.ly/1oEJhyy

Pre set
100 kick as:
25 flutter/25 tombstone/25 flutter/25 tombstone

Tombstone kicks = flip the board upwards to add resistance.

3x50 free descend 1-3

200 Triathlete's IM
Triathlete's IM = Freestyle/backstroke/breastroke/freestyle

3x50 free descend 1-3

Main Set (two Rounds)
8x25 descend 1-4 and 5-8
4x50 Build to all out sprint @ 1:00, 1:10, or 1:20
4x25 Sprint! @ :30, :35 or :40
1x100 Base+5

Cool Down

200 Easy swim/kick

Sample Day 17
0:49:59
2286m
IRONMAN TRAINING | BASE | AEROBIC

Warm Up

150 kick/mix of kicks with kickboard

150 swim/mix strokes

Main Set

3x200 Freestyle Build @ Base+15

7x100 Freestyle, Descend @ Base +10

10 x 50 Frestyle sprint 37.5/Recover 12.5
@ 1:00

2x100 Drill/Choice

Cool Down

200 Easy Non-Freestyle

Tony Rich
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