I am excited to present to you Team Sirius’s 16 week Iron Distance Training Plan.
This plan is perfectly suited for the experienced age grouper who is capable of completing Half Ironman distance.
Before beginning this plan the athlete should be able to comfortably ride 2 hours, run 1hour and swim 1mile without any concerns, or be able to complete a half ironman distance.
This plan ranges from 10 hours a week to a maximum of 20..which won't present itself until late into the program. Each week consists of 1-2 training sessions per day.
The plan covers all the bases, and leaves no stone unturned allowing you to confidently complete or prepare you for your first Iron Distance race.
I am certain that this plan will keep you motivated, inspired and continually progressing ready to attack your Ironman on race day!
For an additional price you can purchase one on one email sessions, or Skype calls with myself or
my assistant coach, Rebekah Keat.
The cost for this would be:
250.00/hr for myself.
For more info or to setup a consult send a note to: firstname.lastname@example.org
I hope that you take on this awesome plan. It will be awesome to welcome you to Team Sirius, and be a part of your quest for excellence!!!
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.
5 mins easy.
5x20 seconds building in speed every 5 seconds. followed by 40 seconds easy jog.
5 mins easy
5x20 seconds done as before.
5 mins wd and done.
200 easy swim snorkel.
2x100 with build each 25 in speed on 20 seconds rest.
8x50 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.
400 swim build every 100. last 100 hard.
100 easy swim/drill.
200 build every 50. last 50 hard!
warm down 100 and done.
aerobic pace, the key is jumping right off the bike and starting run immediately.
200 easy swim warm up
8x50 every 4th one fast. on :10 seconds rest
200 swim build every 50 ( ie descend 1-4)
8x50 every 2nd fast paddles only on 15 seconds rest.
400 build every 100
4x50 all fast on 20 seconds rest
200 easy swim and done.
practice proper up and downhill run form.
feel good. start easy and build slightly in effort throughout the run.
Time in the saddle, building endurance, and also building strength are all the keys to this session.
as we progress through the plan, we will start adding strength intervals, or solid time trial efforts to better prepare you for your key race.
Include 2x10 min big gear low cadence @70-75 rpm through out ride