IRONMAN Western Australia (Busselton) 2017 Training Plan (Novice, 18 Weeks), Starts 7/31/2017

Average Weekly Training Hours 11:21
Training Load By Week
Average Weekly Training Hours 11:21
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 Western Australia (Busselton) finish on December 3, 2017.

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 18 weeks before your race, this plan 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
  • Bike: 2.5 hours
  • Run: 70 min

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:

  • This plan should be set to end on race day and can be re-used for other races.
  • IRONMAN® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
0:49:59
Swim

W/U:
100 easy CHOICE
2 x 100 side kicking drill, r10s

Main Set:
2 x 300 FR steady, r15s

50 non-FR easy, r10s

3 x 200 FR start easy and finish Z3 (fast), r20s

50 non-FR easy, r10s

5 x 100 FR (25 very fast / 75 easy), r15s

C/D: 200 easy CHOICE

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

Sample Day 2
1:00:00
Bike

Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.

Sample Day 3
0:45:00
Run Heart Rate Zone Test

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.

Sample Day 4
1:00:00
Bike Heart Rate Zone Test

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.

Sample Day 5
0:30:00
Run

Z2. Nothing fancy. Keep it steady and comfortable.

Sample Day 5
0:45:00
Swim Test

W/U:
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

Main Set:

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

Sample Day 6
2:15:00
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 1' standing mixed in.

Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.

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.