Designed for the MASTERS (40+ years old) triathlete with multiple IRONMAN and/or IRONMAN 70.3 finishes, the primary goal of this training plan is to prepare you to EXCEL in your IRONMAN race.
Designed by exercise physiologist, coach and masters athlete David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience - 28 IRONMAN distance finishes with an 8:51 PR - success and passion coaching thousands of triathletes to achieve their excellence...beyond what they knew they could do.
Beginning 14 weeks before your goal race, this plan progresses through two base periods and one build period (16-19.5 hours is biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes, 3x runs plus 1 BRICK run and 2x strength training. Long rides are on Saturday with long runs on Sunday. Monday is the designated day off. Using the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5-3 hours running.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 45 minutes
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
What do our clients say? Please see their testimonials.
Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
• Are you 55+ and/or need more recovery? Check out our Senior (55+) training plans.
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• This plan version assumes your target race is on a Saturday.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
200 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s
4 x 500 FR steady (maintain same pace across all four - PADS on #4), r30s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Z2. Use small chain ring in front and keep cadence 90+ rpm.
Core routine focusing on abs, back and hips.
Warm up 10' easy with 6 x 30" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Hill repeats on moderate hill or 4-6% on treadmill:
4 x 60" up Z4 fast, jog down easy + 15" rest
4 x 30" up Z5 very fast, jog down easy + 15" rest
W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.
Z2. Include 3 x 8' Z3 mixed in throughout. These can be long, gradual hills, too...
Practice nutrition and hydration as if in a race.
Make a note of what you eat and drink during your ride.
Z1 build up to Z2 off the bike (within 5 minutes of finishing ride).
Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Z2 w/ 6 x 1' Z3 mixed in. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.
Practice nutrition and hydration. Make a note of what you eat and drink during your run.