Ironman Wales Beginner

Average Weekly Training Hours 06:02
Training Load By Week
Average Weekly Training Hours 06:02
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 utilises the polarised training approach with short hard interval sessions kept o around 10% of the weekly effort whilst the rest focusses on development of aerobic endurance and easy tempo's.
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.
We have arrange of guides and fact sheets to share with this plan as well as a Best Bike split cheat sheet to help with pacing on the big day- please contact us via training peaks to access this info.

Good luck on the big day and Hwyl Fawr!

Sample Day 1
2600m
5x400m form and endurance

A varied session which allows the opportunity to work on maintaining form at speed and whilst fatigued.

Sample Day 1
0:30:00
32.6TSS
Indoor steady ride

A comfortable indoor session to build endurance.

Sample Day 2
1:00:00
76.8TSS
60min z2 build

Remember threshold pace is only your 10km pace so it's not that fast. Most of this session will be done in Z2.

Sample Day 3
1:00:00
1800m
60TSS
CSS test

The CSS test involves two timetrial swims - a 400m and a 200m.

Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial with some easy swimming. Perform both timetrials from a push off from the wall, not a dive.
Try and pace the trials as evenly as possible, don't start too fast and slow down.
This test will give us the pace at which we will conduct the hard training sets in this phase.



Read more: http://www.swimsmooth.com/training.html#ixzz4Ye46zGGW

Sample Day 4
1:04:45
48.4TSS
pedal form

An easy aerobic session that develops peal technique and can be use dto help identify any alignement issues.

Sample Day 5
0:57:00
68.4TSS
FTP test

This test protocol is to establish your FTP. Make sure your power meter records all the data from the 20 min effort. To establish your FTP take the average power for the 20 min and minus 5%.

Sample Day 7
1:30:00
58TSS
Aerobic threshold ride

AET-1. An easy ride at aerobic threshold. This should be easy enough to breath through your nose or talk for extended periods throughout.
These rides are improtant for building mitocchondria and therefore muscular endurance.

Mike Bridge
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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.