TBC/ Ironman Base Period (UNDER 50) 12-17hrs/wk

Average Weekly Training Hours 13:17
Training Load By Week
Average Weekly Training Hours 13:17
Training Load By Week

This 12-week Ironman Base period training plan was designed l using the principles described in the books--The Triathletes Training Bible and Going Long. It is easy to read and to follow and will prepare you to start the Ironman Build period training plan. It is best to start this plan at least 24 weeks before your Ironman race. Another option is to start it 28-32 weeks before your Ironman and repeat the last 4 weeks of the plan once or twice to better establish your Base fitness. To start this plan you should already be capable of swimming 1 hour, biking 90 minutes and running 1 hour. The emphasis in the first 8 weeks of this plan is on running. In the last 4 weeks the emphasis shifts toward the bike. Each week there are 3 swims, 2-5 rides, 4-5 runs and 1-2 strength workouts. Weekly volume increases from 12 to 17 hours. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.

Sample Day 1
1:00:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to www.TrainingBible.com and click on FREE RESOURCES and then on TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 2
0:45:00

Strides (this is best outdoors but may be done on a treadmill). Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 2
1:00:00

WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes

Sample Day 3
0:45:00

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

Sample Day 3
1:00:00

Isolated Leg Training (ILT) on indoor trainer. After warm-up, then alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 4
0:45:00

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

Sample Day 4
1:00:00

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
Total: 2450-2550