This 12-week plan is written for an athlete who wants to be competitive at the Ironman distance. This plan requires the use of a power meter device AND an athlete that has already established their power training zones. Athletes intersted in this plan should already have a minimum duration on their long rides of 4 hours, a long run of 2.5 hours, and a swim at least an hour. 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.
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.