The average ironman training program can be very monotonous and uninspiring if it is not race specific. Training at a continuous pace without purpose that is not race specific can quickly lead to mental and physical stagnation. To overcome this, the prt ironman program contains a mix of shorter more intense sessions, race specific sessions and recovery sessions that will help to keep you physically and mentally fresh.
warmup aerobically for 20 minutes then 5 x 6second max effort bursts, 1m54s rest then reset your heart rate monitor (hrm) next, press start on your hrm and accelerate to your maximum sustainable pace that you can maintain with good form for 30 minutes. A flat or rolling course is fine. your legs will have a burn and you'll be breathing hard. try to keep your cadence at 80-90rpm. if your legs get rubbery, you start to slow down,or your cadence drops then you are going to hard. press stop on your hrm and send me the file or upload to training peaks please. 10 minute easy spin.
warm up, run aerobically for 15 minutes
walk for 1 minute and use this time to reset your heart rate monitor (hrm).
next, press start on your hrm and accelerate to your max sustainable pace that you can maintain for 20 minutes with good form. your legs will have a burn and you'll be breathing hard.
if your legs get rubbery, you start to slow down, or your running form starts to break down then you are going to hard.
stop your hrm after 19-20 minutes and send me the file or upload it to training peaks.
cool down 10-15 minutes walk/jog
BT: The CSS test involves two time trial swims - a 400m and a 200m. Before attempting these swims perform a thorough warmup and a small build set to get you used to swimming fast. ie 3x 100 easy (15sec rest). 3x 50 as 25 hard, 25 easy (15sec rest). 1x 50 easy (15sec rest). Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial. 400m tt 2 min complete rest 100 easy 2 min complete rest 200 tt Perform both timetrials from a push off from the wall. Try and pace the trials as evenly as possible, don't start too fast and slow down. If you're not sure get someone to take your 100m splits - they can be very revealing. Calculate your Critical Swim Speed (think threshold speed or T pace) using the calculator: http://www.swimsmooth.com/css-calculator.html
easy recovery ride. try to spin at a cadence of 85 rpm, focus on relaxation and pedalling form. z1 and 2 only
easy 40 minute recovery run. try to focus on forward lean and relaxation. this should be in z1 and 2, walking is fine.
easy swim of 1500m ok to break it up into shorter intervals
easy/steady ride 75-85rpm