This plan is for any IRONMAN athlete. The goal is to bring you through the winter months and into spring with more power and strength. You can then use the spring to build your endurance around your new found power and speed.
Using HR or Power, this plan keeps the bikes to 2-3:30 and the run to 1:30. Workouts are designed to build your power on the bike through intervals at and above your FTP/LTHR. Doing this will help you be ready for spring without having to suffer on the trainer for long rides. You will also build your strength on the run with steady tempo workout through the week.
The average week is 9-10 hours, with the longest being 12. The weeks are built to have 3 bikes to build FTP/LTHR, and 3 to 4 runs to build power and strength. There are 3 swims that are focused on drills and endurance.
Use this plan to get stronger through the winter and be ready to build your endurance when the weather turns better.
WU: 200 - 8 lengths
MS: 10x50 - swim drill for 25, swim normal for 25 (on 15 secs rest)
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
25 warmup Then 4 x 5' at zone 3 Power/HR with 3' recovery between. 15' cool down.
BT: Tempo intervals. Warm up well. Then 4 x 5 minutes. Build to zone 3 heart rate/pace. 2 minute recovery interval. Relaxed form! Listen to breathing.
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/HR for the 30' TT?
400 Warmup 300 on 1:30 rest. 2 * 150 on :45 rest. 4 * 75 on :30 rest. 100 ez. 4*100 pull w/ paddles on :30 rest. 200 warmdown.
BT: Warm-up well. Then ride 80 to 90 minutes non-stop in the heart rate/power zone 3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done and add in one of the Core Workouts (1-6) from the D3 Tips page: http://www.d3multisport.com/articles.php