24 week Ironman, Advanced Beginner to Intermediate, Bike Focus, 6.5-14.5 hrs/week

Average Weekly Training Hours 09:14
Training Load By Week
Average Weekly Training Hours 09:14
Training Load By Week

This 24-week Ironman plan is designed for an advanced beginner to Intermediate athlete, who has completed a half-ironman in the past. The focus of this plan is to work on bike strength, so it works well for athletes for whom cycling is a limiter. But fear not: the plan also includes swim and run workouts that will build on your strengths in those areas. The plan features at least 4 days of cycling, and sometimes 5, with 3 days of swimming and 4 days of running (some running days are low duration--under 20-30 minutes). Before starting this plan, athletes should be able to swim 2000-2500 yards (continuously or as masters' style sets), bike 2-3 hours continuously, and run 75-90 minutes continuously. The plan includes benchmark testing to calculate HR and power zones, along with a calculator to determine those zones. Intermittent testing is also included. The plan allows for the inclusion of a half-ironman as a tune up race during week 8. If your specific race isn't @ week 8, you may contact the coach for advice for how to re-arrange the plan. Athletes who purchase this plan may contact the coach for one-hour consultations (to be done via phone, skype or similar service) for advice about pacing, nutrition, questions about zones, and the like. These consultations will be discounted 20% off the current rates listed at www.nolimitsendurance.com/services. Athletes who purchase this plan may have access to our private Facebook Group. Email maria@nolimitsendurance.com for access. This space offers a place to ask training and racing questions, and get advice from fellow athletes as well as the No Limits Coaches. Join us on Facebook and let us know how the training goes and how the race goes! http://www.facebook.com/nolimitsendurance

Sample Day 1
1646m
Mix it up complete (1800)

The addition of a workout like this one will give you a chance to focus on small details of technique. 200 easy, 10s rest 2 x 50, build from easy to mod-hard throughout each set, 15s rest 4×75 drill (do a different drill each 75, your choice from the exercises & intervals tab), 15s rest 6×50 pull (breathing every fifth stroke), 20s rest 3×100 swim (descend time 1–3), 15s rest 12×25 (2 kick, 2 free building speed), 10s rest 300 cool-down

Sample Day 2
0:49:59
Bike 20 min assessment w/ calculator

NOTE: Do this on the trainer for the best results. ----- Do not eat anything heavy 2 hours before this test. You may eat a gel or sports drink 15 minutes prior to starting. This is a good idea especially if you are doing this test first thing in the morning. ----- Do not do a hard workout the day before or after this test. Make sure you are well rested. ----- Take note of how you were feeling before, during and after the notes. Make a note of that in the post-activity comments. ---- WARM UP 15 minutes easy spin 3 x 30 second sprints, with 30 second easy spin between 2 minutes steady spin ---- MAIN 20 minute TT - --work at the best sustainable effort you can maintain for this time period. --Be sure to hit the lap button when you start and end this test. We will want the average and max HR and power information from this segment. And, if you have power, we will want the average and max power info. --work on maintaining effort throughout this test. It will be hard. Stick with it as best as you can. --Cadence is ideally 85-95 rpm. ---- COOL 10-15 minutes easy, easy spin to clear out the lactic acid

Sample Day 2
0:15:00
Transition run - easy

Easy run, off the bike. Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).

Sample Day 3
2286m
(2500) Descending

WARM & DRILL SETS
2 x 50 easy, 5s rest
200 easy, 10s rest
2 x 50 kick, build from easy to hard through the duration of the set, 15s rest
4 x 25 fist drill, 5s rest
2 x 100 easy, 10s rest
4 x 25 single arm drill, 5s rest
100, easy, 10 sec rest

MAIN
4 x 100 descending effort, 20s rest
100, easy, 10 sec rest
4 x 100 descending, 20s rest
100 easy, 10s rest
4 x 100 descending, 20s rest

COOL
200 easy

Sample Day 4
0:15:00
Transition run - easy

Easy run, off the bike. Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).

Sample Day 4
1:00:00
Cadence mix

The primary purpose of this ride is to improve your pedaling efficiency, while also working on endurance.
---
10 minute warm up
6 minutes isolated leg drills (30 seconds right, 30 seconds left, 30 seconds both)
4 minutes steady riding
5 x:
- 1 minute - 100+ rpm steady
- 2 minutes - 70 rpm, steady
- 2 minutes - 85-90 rpm, steady
- 1 minute - easy spin, recovery
*With the exception of the 1 minute recovery spin, other intervals should be completed in zone 2.
---
Cool down 10 minutes

Sample Day 5
2286m
(2500) Descend distance pyramid

WU
200 easy

MAIN
600, steady pace, 30s rest
500, steady pace, 25s rest
400, steady pace, 20s rest
300, steady pace, 15 s rest
200, steady pace, 10s rest
100, steady pace, 5 s rest

COOL
200 easy

Maria Simone
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No Limits Endurance Coaching

You dream big. So do we. Our mission is to empower our athletes to dream big, to push the limits of their bodies, and to experience the extraordinary.

We coach athletes of all levels for:

  • Triathlon & running (including ultra)
  • Form
  • Strength
  • Race fueling & pacing
  • Mental skills
  • Goal setting
  • Time management

Let us join you on your journey to find what lies at the edge of your limits.