This 12-week plan is designed for the highly experienced Ironman athlete who has a realistic goal of a 9:30 or faster finishing time. This is the ultimate plan for the highly experienced and competitive Ironman triathlete (do not purchase this plan if your goal is slower than 9:30). A bike power meter with power zones established is required. To find out more about how to determine your power zones click on the "Using Heart Rate, Power & Pace" link underneath Joe Friel's picture on this page (or at http://tinyurl.com/kwnlh8). This plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Before starting this plan you should be doing long runs of at least 2.5 hours and rides of at least 4 hours. The swims are 75 minutes and shorter. The emphasis of this plan in the first 5 weeks is on the bike gradually shifting to the run for the following 5 weeks. Swimming remains rather consistent throughout. Volume is relatively high at about 20 hours per week (plus or minus 3 hours with recovery periods in weeks 4 and 8). Key swims are scheduled for Tuesdays and Thursdays. Quality bike rides and runs are on Tuesdays, Thursdays and the weekends. There is a BIG day of training at the ends of weeks 3 and 7 with about 8 hours of combined swimming, biking and running (with 90 minute rest-nutrition breaks between) to help prepare you for the stresses of the race. The run taper begins 3 weeks before the race with the bike taper starting 2 weeks out and the swim tapering the week of the race. The week of the race may be customized by following simple instructions that week to fit either a Saturday or Sunday race. By purchasing this plan you become a TrainingBible Coaching-supported athlete and may direct questions to the coaches at TrainingBible. Within a week of purchasing the plan you will receive emailed instructions for how to seek help.
Functional exercises for core strength and stretching. Otherwise, stay off of your legs today all you can.
WU: Start slow and gradually build pace/effort.
4 x 200 done as 100 swim, 100 kick
10 x 50 done as 25 drill (your limiter), 25 swim
MS: 8 x 200 (10”) at T-pace + 5 sec
CD: 200 easy. Stretch out your stroke
BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 4-5 x 5 minutes uphill. Build to heart rate 3-4 zones. Recovery is your descent time. Keep descents very slow and easy. Good form!
Masters. Concentrate on form--NOT fitness! Move to a slower lane than usual.
Ride in 1-2 power zones, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. (Count 30 left foot strikes. Your time on left foot strike #30 should be 19-20 seconds. No faster. No slower.) On the recoveries skip 60 times (30 skips each leg alternating--as kids skip). Also include walking in recoveries. Perfect form! Zone 1 cool down.
Ride a rolling course at FTP on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.