Ironman Lake Placid - 24 week plan with functional strength & calculator for HR & Power Zones

Average Weekly Training Hours 13:07
Training Load By Week
Average Weekly Training Hours 13:07
Training Load By Week




Creator: Maria Simone, No Limits Endurance Coaching

Length: 24 weeks

Weekly Duration (average): 13 hours (includes recovery weeks in average)

Ability level: Advanced beginner to intermediate


This 24-week plan is ideal for the advanced beginner or intermediate who will be racing Ironman Lake Placid.

The plan includes information about how to set your heart rate zones for the bike and run (and for those who have power, that information is provided for how to set those zones as well), and for identifying your t-pace for specific swim workouts.

Prior to starting this plan, you should be able to swim 2000 yards, bike 3 hours continuously, and run 75-90 minutes continuously. The plan includes swim sessions 3x/week, cycling 3-4x/week, and running 4x/week. You will begin with 10 hours per week, and peak at just under 19 hours. The average training time is around 13 hours per week, making this plan manageable for busy lifestyles.

In addition to the swim, bike and run sessions, this plan provides functional strength training sessions (mostly 4x/week, with a few 3x/week).

This plan was created by a four-time IMLP finisher, who trains there every year, several times a year. I know and understand the course, and this plan is geared toward your successful completion of this race. I include bike and run workouts to help you build endurance and strength for the hills. You will make your way to that Olympic Oval finish line!

If you purchase this plan, you should feel free to contact me with any questions: maria@nolimitsendurance.com


Athletes who purchase this plan may have access to our private Facebook Group. Email maria@nolimitsendurance.com for access. This space offers a place to ask training and racing questions, and get advice from fellow athletes as well as the No Limits Coaches.


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For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Join us on Facebook and let us know how the training goes and how the race goes!

Sample Day 1
0:49:59
1829m
(2000) Rotation Focus

200 warm up --- 2 x the following: - 2 x 50 side balance, switch sides by 25, 5s rest - 100 six beat switch, 5s rest - 100 pull focusing on hip rotation with belly button facing each side of the pool on each stroke, arms 180 degrees apart, no rest - 100 pull focusing on high bent elbow, with hand under the armpit (not outside of the body), no rest - 100 pull focusing on hip rotation with belly button facing each side of the pool on each stroke, arms 180 degrees apart, no rest - 100 swim finger tip drag drill, thinking about high elbow out of the water, no rest - 2 x 50 swim golf, 10s rest --- 400 steady, working on incorporating smooth form that you just worked on in previous drills.

Sample Day 1
0:15:00
15 Minute Core Challenge #1 ne

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 2
0:49:59
Bike 20 min assessment

NOTE:
Do this on the trainer for the best results.
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Do not eat anything heavy 2 hours before this test. You may eat a gel or sports drink 15 minutes prior to starting. This is a good idea especially if you are doing this test first thing in the morning.
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Do not do a hard workout the day before or after this test. Make sure you are well rested.
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Take note of how you were feeling before, during and after the notes. Make a note of that in the post-activity comments.
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WARM UP
15 minutes easy spin
3 x 30 second sprints, with 30 second easy spin between
2 minutes steady spin
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MAIN
20 minute TT -
--work at the best sustainable effort you can maintain for this time period.
--Be sure to hit the lap button when you start and end this test. We will want the average and max HR and power information from this segment. And, if you have power, we will want the average and max power info.
--work on maintaining effort throughout this test.
It will be hard. Stick with it as best as you can.
--Cadence is ideally 85-95 rpm.
----
COOL
10-15 minutes easy, easy spin to clear out the lactic acid

Sample Day 2
0:15:00
Transition run - steady

Steady effort/Z2 run, off the bike. - Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm.

Sample Day 3
0:40:00
1646m
(1800) Pull pyramid

200 easy, 10s rest 4 x 100 pull, steady, 15s 200 easy, 10s 3 x 100 pull, steady, 15s 200 easy, 10s 2 x 100 pull, steady, 15s 200 easy, 10s 100 pull, steady, 15s 200 easy cool down

Sample Day 3
0:15:00
15 Minute Core Challenge #2 ne

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 4
0:30:00
Steady Base Run w/ drills (v1)

WARM UP You can do some light core or dynamic stretches to warm up. Complete 2 x 30 seconds, with 30 seconds rest of each drill. --- MAIN Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on. --- AFTER Stretch

Maria Simone
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No Limits Endurance Coaching

You dream big. So do we. Our mission is to empower our athletes to dream big, to push the limits of their bodies, and to experience the extraordinary.

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