TBC/ Ironman - Power-Based: Build-Peak-Race Period (Intermediate)

Average Weekly Training Hours 15:01
Training Load By Week
Average Weekly Training Hours 15:01
Training Load By Week

This is a plan that requires the use of a bicycle powermeter. You should know your FTP and have zones established (using the Coggan system). For more information on how to do this go to http://tinyurl.com/29t3q6m and below Joe Friel's picture find and download the PDF titled 'Using Heart Rate, Power & Pace.' Follow the instreuctions for setting up your power zones. An intermediate-level, 12-week Ironman Build-Peak-Race period, this training plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Both over- and under-50-year-old athletes may use it. Following this plan will prepare you for your Ironman race by building exceptional aerobic fitness. To start this plan you should have completed 1 or more Iron-distance races and have a goal of improving your personal best race time. Weekly volume ranges from 16 to 19 hours with 14-hour R&R weeks every third week to allow for recovery, adaptation and improved performance. This plan is simple to follow and is written in common triathlon language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions. If you have questions you may contact a Training Bible coach at www.trainingbible.com.

Sample Day 1
0:30:00
SM, 2 sets

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to http://tinyurl.com/2bdveau and scroll down to the bottom. Then download 'Triathlon Strength Program (With Illustrations).' Or turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 2
1:00:00
Down ladder at T-pace

WU: 100 drill, 100 kick, 100 drill, 100 kick.
MS:
400 at T-pace.
50 kick easy.
350 at T-pace.
50 kick easy.
300 at T-pace.
50 kick east.
250 at T-pace.
50 kick easy.
200 at T-pace.
50 kick easy.
150 at T-pace.
50 kick easy.
CD:
100 drill.
50 kick easy.
500 swim good form.
Total—3100

Sample Day 2
1:00:00
Uphill 20' @ 3-4Z

BT: Hill tempo. On a long, moderate uphill (about 4-6%) run 20 minutes steady at heart rate 3 zone. Relax. Listen to breathing. Good form!

Sample Day 3
1:00:00
Easy ride

Ride in 1-2 power zones, mostly 2 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3
0:45:00
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 4
1:00:00
Short ints/recoveries

WU:
400 free, 100 kick.
4 x 100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free.
6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free, evens: 25 swim, 25 kick, 25 pull, 25 swim.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses.
10 x 100 @ T-pace (10”).
10 x 50 @ T-pace (10”).
CD: 400 easy.
Total—3400

Sample Day 4
1:00:00
Tempo--30'

BT: Road or trainer. Warm-up well. Then ride 30 minutes non-stop in at power zone 3 on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position. This is a combination (brick) workout--run immedaitely off of the bike.