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Ironman Wales

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Mike Bridge

All plans by this Coach

Length

24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is designed to prepare the athlete for the rigours of the notoriously tough IM Wales. Racesnake coach Mike Bridge has collaborated with welsh native Carol Bridge (2nd pro out of water IM Wales, Castle series winner and commonwealth games). Carol lives and trains on these roads and so her insight into how to prepare gives this plan an edge you may not find elsewhere.

Mainly designed for intermediate athletes who have some IM or 70.3 racing under their belts and are looking for strong times, the plan could also be used by athletes who are coming with training backgrounds from other disciplines and are aiming at sub 12hr times.
The plan builds from 10hrs to a maximum of 15.00 hrs with a significant amount of strength and power resistance training in the preparation phase to prepare the athlete for the higher intensity efforts demanded by the hills of Wales.
Later in the plan resistance training is replaced by more discipline specific training.
The plan requires a large amount of work at goal race pace throughout so an idea of your target time and a break down of this into average speed, pace per mile and kilometre will be useful.

The swim facet of this plan focuses on the athletes ability to maintain goal pace over the IM distance. To this end swim sessions are simple to follow and work on consistency over set distances, making them time efficient and effective.

Longer endurance bike/run endurance sessions have been placed on weekends and so could easily be swapped with events of a similar time/distance. The plan does not follow a traditional taper and stays relatively high volume until the final week. This is in line with new thinking on how to avoid losing fitness in the lead up to IM type events.

With this training plan we are happy to provide a best bike split race plan to help you through the race day. Just drop us a message at Racesnake to take up this offer.

Need more guidance on your journey to the big day? Use this plan in conjunction with Racesnake's personal coaching and see your times smashed. Coaching for this plan starts at £60/month.

Good luck on the big day and Hwyl Fawr!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:57:00 01:30:00
Run x2
00:51:00 01:30:00
Bike x2
04:45:00 05:00:00
Workouts Per Week Weekly Average Longest Workout
Swim
00:57:00 01:30:00
Run
00:51:00 01:30:00
Bike
04:45:00 05:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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