MASTERS (40+) IRONMAN Training Plan (24 Weeks, Saturday Race), Reusable + Starts Any Week
Author: David Glover, MSE, MS, CSCS
Length: 24 Weeks
Tags: triathlon, ironman, masters, hr based
Typical Week: 1 Day Off, 3 Bike, 3 Swim, 2 Strength, 4 Run
Longest Workout:
1:40 hrs swim
5:00 hrs bike
2:30 hrs run
Author: David Glover, MSE, MS, CSCS
Length: 24 Weeks
Tags: triathlon, ironman, masters, hr based
Typical Week: 1 Day Off, 3 Bike, 3 Swim, 2 Strength, 4 Run
Longest Workout:
1:40 hrs swim
5:00 hrs bike
2:30 hrs run
MASTERS (40+) IRONMAN Training Plan (24 Weeks, Saturday Race), Reusable + Starts Any Week
"You are an IRONMAN®!!!”
When you hear these magical words as you cross the finish line, you’ve accomplished something very special.
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 24 weeks before your goal race, this plan begins with a 6-week prep period (9 to 10.5 hours) then progresses through three 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.
Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.
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.
Please note:
• 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).
Z2. Include 8 x 30s pick ups mixed in - accelerate to a fast cadence (no bouncing in the saddle) to get your muscle fibers to fire faster.
W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s
Main Set:
1 x 1000 FR time trial - as fast as you can but pace yourself, r60s
See "Swimming Field Test" at http://www.enduranceworks.net/resources/ to calculate your swim training zones.
C/D: 200 easy CHOICE
Whole body strength exercising with focus on core
Z2. Nice and smooth. Keep upper body relaxed.
Field test to set your training zones for the bike.
Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.
Your training zones may change over time.
Z1/Z2 easy run. Nice and relaxed.
W/U:
100 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r10s
2 X 50 FR Steady
Main Set:
300 FR steady Z2 pull, r30s
6 x 50 FR steady Z2 (maintain same pace across all 6), r10s
300 FR steady Z2 w/ Paddles, r30s
4 x 50 FR (25 Fast, 25 Easy), r15s
C/D: 300 FR easy with Pull Buoy focusing on long, gliding strokes
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.
Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.