4 week Ironman Boulder Aerobic Base Program

Average Weekly Training Hours 11:25
Training Load By Week
Average Weekly Training Hours 11:25
Training Load By Week

IREP Athletics coaches are degreed and certified professionals that pride themselves on producing dynamic and cutting edge reserach based training programs that foster results and performance improvements.

This program is designed to specifically target develop the aerobic base of the individual in the outseason in preparation for their specific race preparation phase. Weekly training volumes are 12-14 hours and is geared toward the working athlete with long rides and runs on the weekends.

This plan will use various forms of steady state and interval workouts with built in skill development to tax the appropriate systems needed to stimulate beneficial phsyiological adaptations. Expect to see major increases in Functional Threshold Power, Critical Swim Speed and Running economy. Your season is built on a solid foundation the base training sets the tone for the rest of the season.

The mesocycle is a 3 week progression with week 4 as a rest and test week to allow for a full adaptation response.

This plan comes with enhancement add-ons which can be found at www.irepathletics.com

Contact:
Scott Proscia, BS ATC M.Ed ACSM-CPT
Head Performance Coach
Scott@irepathletics.com

Anthony Ross, ATC CSCS M.Ed
Head Strength and Conditioning Coach
Anthony@irepathletics.com


I.R.E.P Athletics believes in providing custom cutting edge training programs based on scientific research. Each and every program is developed for the specific needs of the individual athlete. From first-time 5k’er or someone who might just want to lose weight up to professional level competitors maxing out their genetic potential.

I.R.E.P believes in a team centered approach. At I.R.E.P our speed, strength, and endurance coaches analyze the specific needs of the athletes’ sport and current ability level in order optimize each training session and each rep performed to maximize gains. At I.R.E.P Athletics we en-vision a program with the end goals in mind in order to make a program that will make you, The Athlete, Respond, Evolve and Perform to the best of your ability. Welcome to I.R.E.P Athletics.


I.R.E.P. Athletics Endurance Coaching

Utilizing years of review of scientific research a customized program will be developed for each individual to meet their specific needs and goals. Whether you are aiming to finish your first 5k to making the podium at Ironman Kona we will work together on designing a plan for you. At I.R.E.P we believe that every athlete regardless of ability, event, distance or goals requires our full attention.

To make sure that You “Respond, Evolve, and Perform” you will have two certified professionals developing your programming


Sample Day 1
0:40:00
40 minute skills ride

This is a chance to break out the mountain bike or cross bike if you have it and hit the trails. There is no structure just have fun. If on your tribike practice mounts, U turns, zig zags, bunny hops etc... Cap at the top of Z1

Sample Day 1
0:45:00
1829m
2000 aerobic recovery intervals

Warm Up : 500 as 2 x 100 Free/75 Breast/50 back/25 kick

900 -9 x 100 as (CSS +15, CSS +5, CSS) as (touch and go, 10 s rest, 5 sec rest)* j

200- 2 x 100 IM (no time goal)

400- 8 x 50 drill
2 each of
kick on side one arm extended
1 arm swim R
1 arm swim L
Fist

Sample Day 2
1:00:00
5.73mi
Track 5 x 1200

5 x 1200 on the track or flat course

Sample Day 3
1:30:00
65TSS
1.5 hour Zone 2 - Cadence

30 mins easy Z1-Z2 2 x (4mins/3mins/2mins/1mins @ 90/100/110/120 rpm) - keep in zone 2 adjust gearing accordingly 10 mins easy Z1-Z2 2 x (4mins/3mins/2mins/1mins @ standing 40-60rpm/seated normal/Big gear seated 40-60/110+ rpm) - keep in zone 2 adjust gearing accordingly 10 mins easy Z1-Z2

Sample Day 3
1:04:59
2743m
6/6, 5/5, 4/4

600 Buoy/Paddles/Band 4 x 150 @ CSS pace +5 seconds 500 Buoy/Paddles/Band 4 x 125@ CSS pace +5 seconds 400 Buoy/Paddles/Band 4 x 100@ CSS pace +5 seconds

Sample Day 4
1:00:00
1 hr off road aerobic strength

10 minutes dynmaic mobility / drill work
50 minutes with cap at Z1 +5bpm HR
walk steep sections and as needed to keep HR in Rx zone

This is scheduled as an off road run. A gnarly mountain bike trail or packed trail with terrain changes is ideal. This is a strength run with the added bonus of helping with run mechanics. If you do not have access to a trail I want anything but pavement/concrete. You can simply run in grass.

Sample Day 4
0:45:00
1829m
2000 Torque cut down

400 WU -200 free / 100 Kick / 100 Non-Free

Mainset: all on 20 seconds rest

400 Pull Band Buoy Pads@CSS +15
50 Band only
300 Pull Band Buoy Pads@CSS +10
50 Band only
200 Pull Band Buoy Pads @CSS+5
50 Band only
100 Pull Band Buoy Pads @ CSS
50 Band only

300- 6 x 50 drill

100 - easy cooldown choice

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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.