"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 Arizona finish on November 24, 2019.
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 10 weeks before your race, this plan progresses through one base period 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: 1,000 meters or yards continuously
• Bike: 3.5 hours
• Run: 120 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.
• You can reuse this training plan for future races.
• IRONMAN® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
Field test to set your training zones for the run.
Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.
Your training zones may shift over time as you become more fit.
100 easy CHOICE
2 x 100 side kicking drill, r10s
Pyramid FR (use pull buoy on odd's):
100, 200, 300, 400 steady, r15s
400, 300, 200, 100 steady, r15s
C/D: 200 easy CHOICE
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Field test to set your training zones for the bike.
Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.
Your training zones may change over time.
Z2. Focus on relaxing upper body. Include 3 x 2' Z3 efforts mixed in.
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s
1 x 1000 FR time trial - as fast as you can but pace yourself, r60s
See "Swimming Field Test" at http://www.enduranceworks.net/resources/field-tests/ to calculate your swim training zones.
C/D: 200 easy CHOICE
Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.
Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible. Practice nutrition and hydration.
Z2 on a hilly course - up any hills in Z3.