IRONMAN Lake Placid 2018 Training Plan (Novice, 24 Weeks), Starts 2/5/2018

Average Weekly Training Hours 09:53
Training Load By Week
Average Weekly Training Hours 09:53
Training Load By Week

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"You are an IRONMAN®!” When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

Designed for NOVICE IRONMAN-distance triathletes with limited or no IRONMAN experience, the primary goal of this training plan is to prepare you for YOUR successful IRONMAN Lake Placid finish.

Crafted by Exercise Physiologist and Coach David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience - 28 IRONMAN distance finishes with an 8:51 PR - success and passion coaching hundreds of triathletes to achieve their excellence...beyond what they knew they could do.

Beginning 24 weeks before your race, this plan begins with a 6-week prep period (5 to 6 hrs) then progresses through three base periods and one build period (17.5 hrs biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. 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.net or email David directly at: david@enduranceworks.net.

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Please note:
• You can reuse this training plan for future races.
• IRONMAN® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
0:40:00
Swim

W/U:
200 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r15s

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, r30s

4 x 50 FR (25 fast, 25 easy), r15s

C/D: 300 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3
0:30:00
Run

Steady Z2. Keep upper body relaxed. Mix in 4x 30" Z3 pickups.

Sample Day 4
0:45:00
Bike

Z2

Include:

4 x 30s high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.

and

4 x 30s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

Please see video examples here: http://www.enduranceworks.net/resources/cycling-drills/

Sample Day 5
0:40:00
Swim

W/U:
100 easy CHOICE, r10s
2 x 100 Side Kicking Drill, r10s
4 x 25 FR Z3 Fast, r15s

Main Set:

600 FR z2 (include 4 x 50 non-free mixed in), r30s

4 x 100 FR steady Z2 (hold same pace for all 4), r10s

2 x 200 FR build up to Z3 (Fast), r20s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 6
1:30:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Maintain a steady Z2 effort over the duration of the ride. Include 6 x 45" standing mixed in.

Make a note of what you eat and drink during your ride.

Sample Day 7
0:45:00
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 steady effort. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Sample Day 9
0:40:00
Swim

W/U:
100 easy CHOICE
2 x 100 One Arm Drill, r15s
100 easy non-FR

Main Set:
FR Pyramid:
100, 200, 300 steady Z2 (same pace per 100), r15s
then
300, 200, 100 (2-3s faster per 100 than 1st set), r15s

C/D:
300 FR with pull buoy

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.