This plan is designed for the 70.3 and Ironman athlete using power or heart rate who wants to focus on the bike in their training and takes you all the way to race day. Using a three week build, 3 day recovery cycle, weeks average 12 hours of training, with the biggest being 16 hours. Zones are set using a FTP/LTHR test on the bike and LTHR test on the run at the start of the plan and at the end.
Rides are focused on building your FTP/LTHR. Weekday bike riders are 1 to 2 hours, with the weekend rides topping out at 6 hours. Athletes should be able to swim an hour, bike three hours, and run one hour at an aerobic effort before starting this plan.
WU: 200 - 8 lengths MS: 10x50 - swim drill for 25, swim normal for 25 (on 15 secs rest) In order: Finger tip drag, Right arm, Left Arm, Fist drill, Anchor drill - repeat Then swim an easy 300 focusing on good form. Next swim 10x50 again repeating the above. CD: 300 easy focusing on form
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial at a steady effort throughout. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. What was your ave power for the 30' TT? What was your HR and cadence?
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1900
Warm up well for at least 20'. Include some high RPM spinning.
The main set is 2 x 20' at 85% of your FTP/LTHR, with 10' rest between in your recovery power zone. Keep your RPM's high with a smooth pedal stroke.
Warm down for at least 20'
Try to keep your power output steady. Your cadence should be between 75 and 90 RPM's.
WU: 400 warm up. 8 x 50 on 15" rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Spend at least 45' warming up. During the ride - 3 x 20' at Zone 3 Power/HR. Recovery is 15' easy spinning. I want you to simulate race effort during the 20' blocks. Finish with hard 10' at Zone 3 straight into brick.