Welcome to the Team Sirius 23 Weeks to Full Distance Triathlon Intermediate level Training Plan!

This plan was designed for the dedicated athlete that has completed one full ironman distance triathlon and is looking to better their performance and overall time at the ironman distance.
This plan will also suit someone with a decent level of fitness and strength. Motivated to take on the challenge of Ironman!!

I am excited to bring you an ironman training plan that fully embodies my ironman training principles and methods.
Our workouts are based on RPE, or effort so you learn to listen to your body and understand your own feeling and heart rate based on your effort level without relying heavily on metrics. We believe in only using data and power numbers when needed ( your are free to use this anytime)
After 30 yrs at the top of the sport and coaching professionals to multiple world titles, I believe learning to listen and know your body is even more important than the Garmin or pace watch!

I put my heart into this plan, and have not left out any of the ideas that I know have led to the success
of my professional and age group athletes. I want you to not only achieve great success through this plan, but also to really enjoy it!!

This plan is a 23 week build up to your goal Ironman Race. Before starting the plan, you must be relatively fit, injury free and with no health concerns. By relatively fit, I mean being able to:
- swim 2km continuously
- ride 2 hours
- run 1 hour

This plan ranges from 9 hours per week of training to 22 hours for the peak weeks (2 weeks specifically).

A typical week includes 1 session a day on 2-3 days and 2 x sessions a day on 3/4 days of the week.
This includes approx each week 2-3 bike rides, 3-4 runs and 3-4 swims. Every 4th week is an easier work load to allow for adaptation and recovery. You will find from this easier week, that you are able to absorb the training, recover mentally and physically, and thus arrive the next week at a greater fitness and performance level.

It is so important to follow the principles laid out in the plan. That means to go easy when designated easy, and to go hard when designated hard.

I have left no stone unturned in this training plan.
You will have everything you need to build up successfully, and safely.

Should you have races within this 23 week block, you can always purchase my separate taper training plan which is a 10 day plan that you would insert appropriately into this plan.

So, let’s get you started on this amazing journey to be the best you can be. I hope you love it, and take great pride in executing it!!

Please go to www.teamsiriustriclub.com for more training plans from Sprint to Ironman, 5km to Marathons etc all fitness levels -beginner to Elite and PRO LEVEL plans available!

Feel free to email us info@siriandbek.com anytime if you have questions etc or want more information on other training, coaching, personalized plans etc
happy training ,
Love Bek & Siri

SOCIAL MEDIA : follow us on instagram Rebekah Keat @bek_keat Siri Lindley @sirilindley