Ironman Wales Beginner

Average Weekly Training Hours 10:52
Training Load By Week
Average Weekly Training Hours 10:52
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 beginner athletes who have no experience of IM or 70.3 , the plan could also be used by athletes who are coming with training backgrounds from other disciplines and are aiming to finish their 1st IM.
The plan builds from 7hrs to a maximum of 15.00 hrs with around 50% of those hours as cycling.
The swim facet of this plan focuses on the athletes ability to maintain a steady 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. The early swim sessions make use of a pull bouy to allow weaker swimmers to complete the distance and replicate the use of wetsuit on event day.

Longer endurance bike/run endurance sessions have been placed on weekends and so could easily be swapped with events of a similar time/distance. However the athlete should be careful about inserting too many high intensity competitions that will affect the consistency of training over the following week. In IM training consistency is all! 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 £50/month.

Good luck on the big day and Hwyl Fawr!

Sample Day 1
2000m TT

500m Warm up swim building to z3

2000m TT F/C

Sample Day 1
Indoor steady ride

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

Sample Day 2
fatigue reistance sets

Warm up: 15minutes run @ zone 2building to 3

5x3mins@ z3 or 7/10rpe
RI 3mins @5/10rpe

15mins easy running (5/10 Rpe)

Sample Day 3
short efforts@ goal pace

2350mwarm up: 
3x200m RI 15s as
200m f/c swim 5/10rpe
200m alternate pt paddle drill/25m swim
200m alternate 25m@7/10rpe 25m@5/10rpe

30x25m@ GP RI 20s

10x50m RI 15S as
25m goal pace/25m 50%goal pace

Sample Day 4

10min warm up
4 x 30 sec single leg
main set
10 min over gearing, 2 min zone 3 or 7/10rpe
1 min easy spin
8 min OG, 4 min Zone 3
1 min easy spin
6 min OG, 3 min zone 3
1 min easy spin

( keep the OG steady z2 or 6/10rpe, push harder on the z3 sections)
10 min cool down

Sample Day 5
endurance session

Bike45mins Steady ride @ zone 2 (6/10rpe)
every 5mins complete 1mins @ zone 3 or 7/10rpe

Run 15mins run @zone2 or 6/10 rpe

Sample Day 7

1:30 ride @ zone2 or 6/10 rpe

Mike Bridge

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.