Welcome to the Team Sirius 23 Weeks to IRONMAN Intermediate level Training Plan! This plan was designed for the intermediate age group athlete that has completed one full ironman distance triathlon and is looking to better their performance at the ironman distance. This plan will also suit someone with a decent level of fitness and strength. Motivated to take on the challenge of Ironman!! I am excited to bring you an ironman training plan that fully embodies my ironman training principles and methods. This plan contains the training philosophies with which I coach my team of athletes. Although you will not be receiving one on one daily coaching from me, you will be given a plan that, if followed properly, will lead you to great progress, and successful racing. I put my heart into this plan, and have not left out any of the ideas that I know have led to the success of my professional and age group athletes. I want you to not only achieve great success through this plan, but also to really enjoy it!! This plan is a 23 week build up to your goal Ironman Race. Before starting the plan, you must be relatively fit, injury free and with no health concerns. By relatively fit, I mean being able to: - swim 2km continuously - ride 2 hours - run 1 hour This plan ranges from 9 hours per week of training to 22 hours for the peak weeks (2 weeks specifically). A typical week includes 3-4 bike rides, 3-4 runs and 4 swims. 2 of the bike and runs come in the form of brick workouts. Every 4th week is an easier work load to allow for adaptation and recovery. You will find from this easier week, that you are able to absorb the training, recover mentally and physically, and thus arrive the next week at a greater fitness and performance level. It is so important to follow the principles laid out in the plan. That means to go easy when designated easy, and to go hard when designated hard. I have left no stone unturned in this training plan. You will have everything you need to build up successfully, and safely. Should you have races within this 23 week block, you can always purchase my separate taper training plan which is a 10 day plan that you would insert appropriately into this plan. So, let’s get you started on this amazing journey to be the best you can be. I hope you love it, and take great pride in executing it!! Siri:)
easy spin. we will play around with some cadence work. I am a big believer in being efficient through a large range of cadences. also good for pedal stroke efficiency. so, within this easy spin.
we will do 4x3 mins of 20 seconds 100 plus rpms/ 40 seconds comfortable cadence and repeat for 3 minutes. spin normal cadence for 3 mins and repeat. focus on even power all around the pedal stroke.
10 mins easy.
10x20 seconds building in speed every 5 seconds. followed by 40 seconds easy jog.
10 mins easy
5x20 seconds done as before.
5 mins wd and done.
400 easy swim snorkel.
4x100 with build each 25 in speed on 20 seconds rest.
16x50 band /pb:
4 on 20 seconds rest aerobic.
then 4 with 25 FASt/ 25 easy on 15 seconds rest.
4 FAST on 1:30.
4 with 25 FAST/ 25 easy on 15 seconds rest.
800 swim build every 200. last 200 hard.
100 easy swim/drill.
400 build every 100. last 100 hard!
warm down 100 and done.
aerobic pace, the key is jumping right off the bike and starting run immediately.
400 swim build every 100.
12x50 every 3rd one FAST on :10 seconds rest 400 swim build every 100.
8x50 every 2nd FAST paddles only on 15 seconds rest.
400 build every 100.
4x50 all FAST on 20 seconds rest
400 easy swim and done.
practice proper up and downhill run form.
feel good. start easy and build slightly in effort throughout the run.
We use Erin Carson Fitness at Rally Sport in Boulder. Her principles and philosophies, and work with my athletes has been spectacular. you can buy her strength plan here on Training Peaks.