Hey, I’m Patrick McCrann, head coach and founder of Endurance Nation. I’ve been coaching endurance athletes for close to 20 years, and I’ve got the race resume to back it up: 30 Ironman finishes, a Big Buckle at Leadville, and a top 10 at Unbound 200. I’ve coached thousands of athletes through plans just like this one, and I build every block from the same methodology I use with my coached athletes. I know what Ironman racing actually demands because I’m out there doing it. Enjoy the work!

You’ve done an Ironman before. You know what race day feels like. Now you want to go faster — and the bike is where you’re going to find that time. The EN Full Race Prep Intermediate Bike-Focused plan is a 12-week block for experienced triathletes who want to use the cycling leg as their primary weapon for a better result. More volume, sharper intensity, and a progressive build that puts you on the start line with bike fitness you’ve never had before.

WHO THIS PLAN IS FOR

You’re returning to the Ironman distance with a goal to improve on your last performance. You train consistently, you’ve completed a prep phase or have a solid aerobic base, and you’re ready to absorb more work than a beginner plan demands. You’ve identified the bike as an area where you can gain the most time — or you know from experience that a strong, well-paced 112 miles sets up everything that follows. You should have a current FTP estimate and the ability to train with power on the bike.

WHAT YOU’LL DO

Over 12 weeks, you’ll train all three disciplines with a deliberate cycling emphasis. Swimming is scheduled up to three times per week, with the option to add an active recovery swim on Mondays. Cycling is the centerpiece: three to four rides per week including a weekday threshold interval session, a Saturday long ride that moves from endurance (Z1, Z2 steady state) to muscular endurance work (Z3, intervals) as the plan progresses, and a Sunday ABP (Always Be Pushing) ride. The bike sessions are designed to build your ability to sustain power over the full 112 miles and still have legs for the marathon.

Running is scheduled four plus times per week, with long runs on Thursday and Sunday. The Thursday long run starts as a split long run and merges into a single, more traditional long run in the later weeks of the plan. Race rehearsals in weeks 15 and 18 give you the chance to practice your pacing and nutrition strategy under fatigue.

Weeks six through eleven are the heart of this plan — the highest-value training of your entire season. Protect those weeks. Arrange your schedule, manage your recovery, and show up ready to do the work. And maintain your running frequency throughout. The bike will earn you time, but running consistency and durability are what hold the marathon together.

WHAT’S INCLUDED

All structured workouts are built in the TrainingPeaks Structured Workout Builder, so they export directly to Zwift, Garmin, and Wahoo — no guessing at intervals. Each week begins with a coaching note explaining the purpose of that week and what to pay attention to. A Quick Start guide is attached to Day 1 covering how to follow the plan, key terminology, and how to set your training zones.

Have a question before you start?

Email your #1 question to enation.admin@gmail.com and I’ll get back to you within 48 hours.