Training Plan for AQUABIKE: IRONMAN® Distance (18 Weeks), Email Support + Reusable

Author

David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks

All plans by this Coach

Length

18 Weeks

Typical Week

1 Day Off, 1 Other, 3 Swim, 3 Strength, 4 Bike

Longest Workout

1:30 hrs swim
5:00 hrs bike

Plan Specs

triathlon ironman beginner intermediate

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Summary

enduranceworks aquabike training plansCommit. Train. Perspire. Believe. Overcome. Achieve.

The primary goal of this 18-week training plan is to prepare you to EXCEL in your IRONMAN-distance AQUABIKE (2.4-mile Swim / 112-mile Bike) race.

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.

Starting 18 weeks before your goal race, this plan progresses through two base periods and two build periods (6 - 12.5 hrs per week) prior to peaking and tapering. Each week contains 3x swim (Tu, F, Su), 3-4x bike workouts (W, Th, Sa, Su) and 3 optional strength workouts with the option to swap workout days per your schedule. You will build up to: 4,000 yards (or meters) swimming and 5-6 hrs biking. Your long ride is Saturday and day off is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter as well.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

david glover coaching certifications

Please note:
• This training plan starts any Monday or can be set to end on Sunday of race weekend.
• You can also reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:05
Training Load By Week
Average Weekly Training Hours: 11:05
Average Weekly Breakdown

David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

Back to Plan Details

Sample Day 1

1:00:00
Whole Body Strength

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up 5-10 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set (hold each plank. Save time by "super setting" exercises - do one set of 2 exercises then repeat in the same order for the second set. Rest about 1 minute between sets.

Sample Day 1

1:00:00
Swim

See swim #1 workout sheet (clip on paperclip icon to download) or Masters swim.

Find swim drill videos here: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 2

1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 3

0:30:00
Core Routine

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up with 5-10 min light aerobic exercise. Perform 2 sets of each exercise with 12-20 repetitions per set. Save time by super setting the exercises together for a set then repeating same exercises again for the second set.

Sample Day 3

0:45:00
Trainer or outside

Warm up 10' to Z2.

Z2 ride in small chain ring.

Include 6 x 1-2' efforts up a hill at Z3 (TEMPO) effort alternating sitting and standing. If no hills, use BIG Gearing to simulate hills.

Sample Day 4

1:00:00
Swim

See swim #2 workout sheet (clip on paperclip icon to download) or Masters swim.

Find swim drill videos here: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 5

1:00:00
Whole Body Strength

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up 5 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set. Save time by "super setting" exercises - doing one set of 2-3 exercises then repeating in the same order for the second set. Rest about 1 minute between sets.

Training Plan for AQUABIKE: IRONMAN® Distance (18 Weeks), Email Support + Reusable

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