MSquared Coaching- 28 wk Iron Distance (Finisher)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:26

Beginer to Iron distance finisher in 6 months. A tough journey and one which you will endure but enjoy. It starts of relatively easy but progresses to some tough sessions, physically and mentally preparing you for one of the best things you will ever complete.


Sample Day 1
1:00:00
Speed Skill 1d (Dominant-leg spin ups)

Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride on a flat road or trainer. Warm up for 15 minutes. Do the following 3 times; 10 secs at high rpm, 10 secs higher, 10 secs max and then recover for 60 secs. Then do this 3 times: 30 secs of left leg dominant pedalling (90% of the work) then 30 secs of right leg dominant pedaling. Repeat the entire sequance 4-5 times. Use your small chain ring.

Sample Day 4
2:00:00
Endurance 1e (Recovery Ride)

Ride in zone 1-2 on a flat course. Put out a low effort with comfortable high cadence.

Sample Day 6
1:00:00
Force 1c (Moderate pace long climbs)

Ride in heart rate zones 2-4 or cp60-90 on a hilly course with long climbs (6+ mins). Avoid heart rates zones5 or powers above cp30. Avoid going anaerobic. Do not force the effort on the hills. Hold back on most climbs. stay seated on most climbs.

Sample Day 11
4:00:00
Endurance 4aL (Race Course Practice)

Ride on a course that mimics your A race. Ride at a steady pace, finishing at the same speed as you started. Start with a low level or perceived excertion and increase gradually throughout the ride to maintain a constant speed. Eat anddrink steadily during ths ride using exactly the same fueling regime that you plan to use on race day.

Sample Day 13
1:00:00
Endurance 1e (Recovery Ride)

Ride in zone 1-2 on a flat course. Put out a low effort with comfortable high cadence.

Sample Day 15
1:00:00
Speed Skill 1e (Downhill spins)

Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride a rolling course. Instead of coastind down hill, as you gather speed on the descent, increase your leg speed without shifting gears. Pedal as fast as you can to "keep up". When you hear a clunking sound shift up to "catch up". Stay smooth.

Sample Day 18
2:30:00
Endurance 1e (Recovery Ride)

Ride in zone 1-2 on a flat course. Put out a low effort with comfortable high cadence.

Michael Masters
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MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches on the scene.

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.