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!!
warm up 400 easy swim.
4x100 : 50 drill/50 swim.
4x50 with 25 fast/ 25 easy on 1:00
main set: to be done with paddles for power and strength for 2 sets: no pb/just paddles
4 times through this set
25 FAST/75 easy swim. 10 secs rest
50 FAST/50 easy swim. 10 secs rest
25 FAST/75 easy swim. 10 secs
100 FAST/50 easy swim. 15 secs rest
warm down 200 and done
100s set: ( adjust intervals according to your level).
start with 3x500: 1 swim/drill. 1 kick/swim. 1 swim with 25 fast per 100.
1 of each on 1:40, 1:35, 1:30, 1:25
2 of each on 1:40, 1:35, 1:30 , 1:25
3 of each paddles on 1:40, 1:35, 1:30, 1:25
100 warm down and done!
2:30 hours aerobic ride..keep it easy conversational pace. run off 30 mins easy conversational pace. time on the bike and time running but your body should recover through this day!
500 easy swim..then 5x500 as 25 tempo/75 easy. 50 tempo/ 50 easy. 25 tempo/75 easy. 100 tempo/100 easy....
Long bike 4 hours...you can increase this by about 10% each week. the longest we will go will be about every 4 weeks (5-5:30 hours or so) ...finish this long ride with a solid last 30 mins...pick up the pace and finish strong. Strength long ride means preferably in the hills/mountains! always run off the bike 15-30 mins easy unless written otherwise.
5x800: 1 easy swim/drill/kick mix.
#2: building every 200 in effort pull buoy and band or paddles. #3 25 fast per 100. #4 steady pull. #5 swim aerobic perfect technique
long run should be at an easy pace, but not too easy...if you can build the last 1 hour a bit, that will help develop strength for latter stages in the race!!