26 week Iron Distance

Average Weekly Training Hours 10:45
Training Load By Week
Average Weekly Training Hours 10:45
Training Load By Week

The 26 week Iron Distance Plan is designed to guide the athlete from pre season conditioning to the finish line of a goal Iron Distance race. To begin this plan an athlete needs to be able to swim 1000 m/yds continuously, cycle for 1 hour continuously, and run a 10k without stopping. In addition to the training plan the athlete will have access to PTS Sports exclusive Iron Distance training group on Facebook where they will have access to our USA Triathlon Level II coaches for questions and advice.

Sample Day 1
1:00:00
Swim Performance Test

This workout is designed to determine your Training Pace (T-pace) which we will use as a baseline for all future swim workouts.

Warm Up
Warm up for 5-10 minutes using varying strokes and kicks. Make sure to do some fast 25's and 50's to prepare the body for what is coming up next.
Main Set
10x100 (10 seconds rest in between each)
Record the time from each 100 (you can hit the lap button on your watch or have a friend write them down for you)
Cool Down easy for 5-10 min afterward

To determine your T-pace take the time from each 100, add them all together (in seconds) and divide by 10. This will give you the average time per 100, that is your T-pace.

We will test periodically to adjust your T-pace as the plan progresses. If you notice a large jump in T-pace prior to a test you can adjust the times accordingly .

Sample Day 2
1:30:00
Bike Performance Test

This test is to determine your Lactate Threshold on the bike. Lactate Threshold is approximately the intensity that an athlete can hold for one hour (or a 40k Time Trial). We will use this to set your HR training zones which we will use throughout the training process. It is important that you give this test your all so that the numbers are accurate. This test can be done outside or on the stationary trainer.

Warm up
10 min in the small ring @ 90-95 rpm
10 min @ 85-95 rpm "race effort" (moderately hard)
5 min recovery
3x1 min all out/1 min recovery in between each
Begin Test-Hit the Lap button on your HR monitor.
20 min Time trial as hard as you can sustain for the entire time. Don't start off too hard and then crash and burn at the end, but rather build through the effort and make the last 5 min the best 5 min of the test.
Hit the Lap button again to end the test.
Take the average HR for the 20 minute segment and discount 5% (i.e. avg hr=175, 175x.95=166bpm LTHR). This is your bike Lactate Threshold Heart Rate (LTHR). Plug this number into the Heart Rate Zone section of Training Peaks (using the Friel HR Zones) to get the appropriate training zones.

Sample Day 3
1:00:00
Run Performance Test

This test will determine your Run Lactate Threshold which we will use to determine your training zones in regards to run workouts. This test can be performed on the treadmill at 1% incline, the track, or on the road.
Warm up
Warm up for 10 minutes easy running with strides and run drills
Begin Test-Hit the Lap button on your HRM
20 minute Time Trial as hard as you can sustain for the effort. Don't start off too hard and die off at the end, but rather build through the effort and finish strong.
End Test-hit the Lap button on your HRM.
As with the Bike test take the average HR for the 20 min effort and discount 5%. Use this HR number in the Zones area of Training Peaks (Friel Run Zones) to determine your proper Run Zones for training.

Sample Day 5
1:00:00
Base Swim #11

WU: All easy.
100 swim, 100 kick, 100 pull, 100 swim.
MS:
5 x 100 mod (10”).
1 min rest.
5 x 100 mod (10”).
1 min rest.
5 x 100 mod (10”).
1 min rest.
8 x 75 kick (20”) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim.
Total: 2800

Sample Day 6
0:45:00
5mi
Base Run

Base Run: Improve aerobic development. Base runs length can be progressed by 5-10% per week. This should be a moderate work out and should not stress you aerobically. Focus on form and staying relaxed. Can be performed on a treadmill. Base runs are the basis of all subsequent training, and are crucial for building the aerobic base necessary for hihger intensity training.

Sample Day 7
1:30:00
Base Bike

Base Bike is the groundwork for all subsequent training. If you do not build a good aerobic base you can sabotage your higher intensity training later in the season. Base bike means lighter gears & higher cadence 85-95 rpm. This will lead to lower resting hr, development of capillaries, and strength gains in slow twitch fibers. We will progressively increase volume of base bike. Hr is slightly lower than endurance bike (EB), the next phase of aerobic training. The light stress load of base bike is a good compliment to strength training.

Sample Day 8
1:00:00
Base Swim #12

WU: 8 x 50 easy done as 25 swim, 25 kick. 8 x 50 count strokes and time the 50s. What combination gives you the lowest ''score?'' (Ex: 43 strokes + 45 seconds = 88). MS: Swim a moderate effort using what you learned in WU set. 15 x 100 (10 sec) moderate. 6 x 50 kick (20 sec) moderate. CD: 500 easy alternating 50 pull, 50 swim. Total: 3000

Brett Daniels
|
PTS Sports

USA Triathlon and USA Cycling Level II Coach, Power Certified