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ADVANCED Aquabike 70.3 20 week plan, email access to Coach, reusable, Power based

Author

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

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Length

20 Weeks

Plan Specs

triathlon advanced power based

Refund Policy

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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Plan Description

ADVANCED 70.3 AQUABIKE 20 week plan


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


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


Plan outline
This 20 week plan will help any advanced athlete prepare for a PB or competitive placing at an 70.3 aqua bike event.


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


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, Rouvy 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!


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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:21 hrs 1:10 hrs
5:45 hrs 3:12 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:21 hrs 1:10 hrs
5:45 hrs 3:12 hrs
—— ——

Training Load By Week


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

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 1

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 2

1:00:00
2200m
98.5TSS
Swim session - tech/drills + 100s off Critical Swim Speed

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 [8 lengths i.e. 400m, 600m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - Catch up
3 - 4 - kick only (use kickboard if want to)
5 - 6 - Zipp up drill
7 - 8 - Moderate & Hard paced free style

Main [1400m, 2000m Total]
14 * 100 Based on CSS from last assessment + 5-10 secs
10 sec rest between each

Cool down [200m, 2200m total]
200 m back stroke easy

Total session distance = 2200

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 3

0:50:00
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 4

1:04:00
18.64mi
67.3TSS
Strength Turbo 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 set focuses on increasing your cycling strength - great for climbing or even better raw power on the flats

warm up: 10 min progressive

Spins Ups: 5 x (30s @120+ rpm, 1:30 easy)

Over-geared NB watch cadence!
3 x
10mins Over-Geared, ~Zone 3 @60-70PRM
3mins easy @90 RPM

Upper body perfectly still. Heart and lungs should be ok, but legs are feeling it a bit.

5 min cool down and stretch

Sample Day 6

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

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