This is the sister plan to the famous “13 Weeks to a 13-Hour IRONMAN" plan printed in Triathlete magazine in 1999 and is appropriately titled “13 Weeks to a Sub-13-Hour IRONMAN.” If it is possible to train to successfully finish a 2.4mi swim, 112mi bike, 26.2mi run distance event in 13 hours with 13 weeks of preparation, not training over 13 hours in any given week; how about breaking the 13-hour mark in 13 weeks of training? It is that very question that inspired me to design this plan.
This plan is for the experienced triathlete, who currently averages 12 hours of training per week. You can swim two to three times per week for about an hour. You ride two or three days per week and a three-hour ride is easy and normal for you. You run two or three days per week and can comfortably run long for between 1:30 and 1:45.
You can see if the plan is right for you by having a look at the Plan Preview. Weekly training hours for the plan are between 7:15 and 18:00. To best utilize the plan you need to know your T-Pace in swimming (see the Swimming Intensity document) in the Supporting Document downloads and heart rate zones discussed in the Intensity document.
Find the supporting documents you need to help you with this plan at this link.
You can find more training plan choices at THIS HOT LINK.
Originally appeared in “Triathlete Magazine.”
Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.
BT: Swim with masters or on your own, control the intensity, so RPE of the main set is mostly in Zone 3. Some plans offer an optional main set workout in the comment section. You can also select a Workouts in a Binder card (E).
BT: These intervals begin work on lactate threshold speed. On a mostly flat course or treadmill, complete the number of assigned repeats for the minutes indicated on your plan, allowing heart rate to rise into Zone 3 over the course of the interval. Take recovery time as indicated on your plan, between work intervals. Begin timing the interval as soon as effort is increased. After heart rate reaches Zone 3, hold it there until the end of the interval.
BT: These intervals begin work on lactate threshold speed. On a mostly flat course or indoor trainer, complete the prescribed intervals allowing heart rate to rise into the Zone 3 over the course of the interval and no higher. After heart rate is in Zone 3, try to hold it there until the end of the interval. Begin timing the interval as soon as you begin an increased effort - do not wait to begin the clock when heart rate just reaches Zone 3. All work intervals begin when effort is increased and end when effort is decreased. Rest for the indicated time between intervals.
The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )
Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.