Beginner Aquabike 70.3 20 wk plan, email access to Coach, 6-10 hrs per week, reusable, Power based

Author

Steven Moody Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

All plans by this Coach

Length

20 Weeks

Typical Week

2 Day Off, 1 Other, 3 Swim, 3 Bike

Longest Workout

1:00 hrs swim
3:12 hrs bike

Plan Specs

triathlon beginner power based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Beginner 70.3 AQUABIKE 20 week plan POWER BASED


Coach Steve went above and beyond to ensure I was well prepped and prepared for my 1st ever 70.3 aquabike. I loved every minute of it and will be back for more!

Gavin Duffy 17th Nov 2019


Click here to read my growing list of testimonials from satisfied clients


Plan outline
This 20 week plan will help any beginner athlete prepare for their first 70.3 distance aquabike


Each swim/cycle session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on power zones or pace that the athlete should train in.


Base/endurance building = 12 weeks
Build/race specific phase = 6 weeks
Taper = 2 week
3 week progression:1 week recovery cycle


Typical week
3 swim, 3 bike and two rest days per typical week
Training load = 6-10 hours per week


What do you get in this plan?
• Unlimited email access to the author
• Free strength and conditioning guide for triathletes
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using power or pace
• Includes race specific sessions such as open water swimming sets
• Session details up-loadable to garmin connect, trainer road and Zwift from compatible device
• Ability to re-use your plan as many times as you require


Kick off Emails: During checkout, you can check a box to share your email address with Coach Steve. By selecting this – I will be able to send you an introduction/kick off email with key hints/tips & your free strength and conditioning guide. It also gives you access to the best email to ask any questions you have on your training journey!


Have a question? Click here to ask me directly and I will respond within a few hours


Not the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:25
Training Load By Week
Average Weekly Training Hours: 06:25
Average Weekly Breakdown

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Back to Plan Details

Sample Day 1

0:45:00
1500m
0.67TSS
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT


Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial


Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 2

0:50:00
15.53mi
34.86TSS
Turbo set - endurance or 60 min easy spin POWER

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This session can also be substituted for an outdoor easy 60 min spin

However for the turbo set exact details for Power will be available from workout builder below after bike test is completed and details entered in your profile

If you have a compatible version you should also be able to upload the session details to your device

Session details
10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Sample Day 3

0:50:00
1700m
73.88TSS
Swim session - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1000m, 1500m Total]
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB

Take 30 secs rest between each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)

Cool down [200m, 1700m total]
200 m back stroke easy

Total session distance = 1700

Sample Day 5

0:55:00
18.64mi
60TSS
FTP bike test (Turbo)

BT: 3:00 Warm-up at effort of 2/10
3:00 3/10 Warm-up
3:00 4/10 Getting warmer!
3:00 5/10 Warmer still!
3:00 6/10 Tempo
3:00 7/10 Strong effort
3:00 2/10 Recovery
4 x 1:00 Fast pedal with 1:00 recovery (fast pedal is >100 rpm)
3:00 Recovery at 2/10
20:00 Pain, agony, misery and FTP [HARD EFFORT - DO NOT STOP - THIS IS CONTINUOUS]
3:00 Cool-down

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 6

1:20:00
20.71mi
61.07TSS
Long bike endurance focus

Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Until zones are mapped in week 2 - use a perceived exertion/effort of the cycle should feel easy

Session details
Warm up for 15min in zone 1 and then main set is 50 min in zone 2 with an easy zone 1 cool down at the end

Sample Day 6

1:00:00
1900m
33.23TSS
Tech and 200s

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Technique is key for good smooth and ultimately faster swimming

This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Main Set: [1500, 1700 total]

Drill # 1
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you

Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open

Drill # 3
Catch up: 2 x 50, 10 sec Rest
2 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke

Cool down: [200, 1900 total]
200m = 200 backstroke

Sample Day 8

0:50:00
1800m
73.88TSS
Tech/drills + 100s

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [12 lengths i.e. 600m, 800m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 3 - Catch up
4 - 6 - kick only (use kickboard if want to)
7 - 9 - Zipp up drill
10 - 12 - Easy, Moderate & Hard paced free style

Main [800m, 1600m Total]
8 * 100 Based on CSS from last assessment + 5-10 secs
20 sec rest between each

Cool down [200m, 1800m total]
200 m back stroke easy

Total session distance = 1800

Beginner Aquabike 70.3 20 wk plan, email access to Coach, 6-10 hrs per week, reusable, Power based

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