Ironman Wales

Average Weekly Training Hours 10:50
Training Load By Week
Average Weekly Training Hours 10:50
Training Load By Week

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, 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. 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!

Sample Day 1
0:30:00
15TSS
Indoor steady ride

30 minutes @zone2 varying cadence between 70-95rpm every 3mins

Sample Day 1
1:00:00
2000m
building 400s

W/up 4X100 f/c as 25m swim, 50m single arm, 25 swim @ 5/10rpe

Main set
4X400M
400@ goal pace(gp) +10s /100m
400@ gp +5s/100m
400@gp
400@ warm up pace 6/10rpe

Sample Day 2
0:51:00
28.5TSS
fatigue reistance sets

The aim of this session is to build endurance and muscular resilience for later, harder sessions.

Sample Day 2
0:45:00
endurance and stability

see attached

Sample Day 3
1:00:00
2350m
40x25m

In this session we use short rep distances to build endurance at race pace. It will help develop nuero-muscular efficiency and add to the overall aerobic endurance.

Sample Day 4
0:45:00
core

See attached

Sample Day 4
0:55:00
27.8TSS
strength/aerobic endurance 1

This session is aimed at building muscular strength through over gearing whilst also developing aerobic endurance.
This session is not intended to be high intensity so don't push it too hard.

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.