Plan Preview https://youtu.be/6u5no_u2LLY
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You're going to love this 12-week Ironman training plan from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 12 week's worth of swimming, biking, running and strength training workouts, we also included FREE INSTRUCTIONAL VIDEOS. That's right! You'll be able to see and hear coach Wendy explaining how each training week is organized and structured. This Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate and pace training so you know the purpose and effort of each workout.
This program is designed for the beginner/ intermediate triathlete in mind. Before you start this program, you'll need to be comfortable swimming, cycling for 45 minutes and running for: 45 minutes. If you can do all that, you'll do great with this plan. The goal of this Olympic Distance Program is to increase your weekly volume (time/distance) with added race-specific intensity.
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20 minute test indoors or outdoors
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort, record average power and heart rate
CD: 5 minutes
Goals: Core strength and balance. Sample workout. Options include yoga, pilates or other strength class
Controlled motions; focus on technique
WU: 5 minute cardio of choice
-Elbow and knee lunge
-Walking hip cradle
-Double leg bridge
-Single leg bridge Lateral hip circuit
- Step up
-Lat pull down
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
CD: foam roller
WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 100 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Swim with a masters group or solo. Focus on skills and drills. 1000-1500
WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast.
4X 50 as 25 fingertip drag/ 25 swim
4X50 25 thumb-slide / 25 swim
MS: Focus on the aspect of the drill (recovery) into the main set.
1-2x (10X 50 ) swim RI 10"
CD: 4X50 as 25 thumbslide / 25 fingertip drag
Optional easy spin skills and drills 30-45 minutes Sample workout below
WU: 5 minute spin then 4x (30" RLO / 30" LLO)
RI 30" easy RPE 1-2
Ride 30", 95-105 RPM.
Ride 30" 85-95 rpms
Ride 30" 105-115 RPM
Ride 1' 85-95 rpms
Ride 1', 75-85
Ride 1' 105-115
Ride 1:30" 65-75
Ride 1:30' 85-95 rpms
Ride 1:30 choice
CD: Ride 10’ EZ, 85-95 RPM.
Run :45 focus on your form. Forward lean, aim for 85-90 one foot strikes per minute. Intensity zone 1-2