This is a 23 week Ironman Training Plan designed for Ironman Maryland. The Ironman Maryland plan will include some hill training on the bike. Athletes should be able to make the swim cutoff time (2.5 hours), run 40 minutes without stopping and ride 2 hours consecutively before starting this training program. Weekly hours range from 10-15, with the average at about 13. Included in each week are three swims, three runs, and three bikes. The longer brick workout is written for Saturday and the long run on Sunday.
This plan takes a balanced approach to training and uses the philosophy of linear periodization. There is a base phase followed by a build phase then a two week taper phase. The two biggest determiners in successfully completing an Ironman are bike and run performance as a result these two sports are a key focus in this plan.
This plan can accomadate an athlete who uses a heart rate monitor or who trains using the rate of perceived exertion scale.
Attached is a document that details training terms and definitions. Feel free to contact Scott Iott at firstname.lastname@example.org if you have any questions. Happy Training!!
Warm-up: 400 free easy, 200 kick, 200 pull MS: 3 x 400 fast :30 500 Time Trial Cooldown: 300 easy Record total time for the 500 time trial. Divide that time by 5 and that will be your 100 time, also known as your TPACE. Use this for future workouts.
Warm up then perform the following Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. CP180.
Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. Your average HR will be your LTHR for future workouts and your average pace will be your Threshold pace for future workouts. Go to my settings within TrainingPeaks and set up your new training zones.
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes, this will be your bike threshold heart rate. Also record distance covered or average speed. Go to my settings within TrainingPeaks and set up your new training zones.
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Swim several long, easy sets to warm-up. Focus on form. Then swim 4 x 50 at your T-pace with 1 minute rest intervals. Record your time for each 50 and count your strokes (both hands) for each 50. Add your time (seconds) for each 50 to the total number of strokes for each 50 for your score. For example, a 50 in 45 sec with 19 strokes each length would be 83 (45 + 19 + 19 = 83). The lower your score the better. Record your scores in your log. Cool down with several long, easy sets working on form.