This plan is designed for the 70.3 and Ironman athlete using power or heart rate who wants to focus on improving their bike. Using a three week build, 1 week recovery cycle, weeks average from 8 to 10 hours of training, with the biggest being just over 12 hours. Zones are set using a FTP/LTHR test on the bike and LTHR test on the run at the start of the plan and at the end. This plan does not lead up to race day as it is best used during a base or build phase of training. My 12 and 16 week plans will take you all the way to race day and include a taper. Rides are focused on building your FTP/LTHR. Weekday bike riders are 1 to 2 hours, with the weekend rides topping out at 6 hours. Athletes should be able to swim an hour, bike three hours, and run one hour at an aerobic effort before starting this plan.
Transition to run as quickly as possible.
Let your legs come around for 10-15. Then push into upper zone 2 effort. Be fluid and smooth.
15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.
WU: 200 non-free. 500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set. CD: 400 non-freestyle or kicking mix.
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial at a steady effort throughout. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. What was your ave Power/HR for the 30' TT?
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1900
Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
120' ride on a flat to rolling course. Keep HR in Zone 1-2.