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Ironman is simple, and hard.
The only mystery to the training is how to fit it in to
your life. What to do once you have found the
time, is fairly straight forward as you'll see below.
First-timers are always looking for the secret bullet to
make it easier or to guarantee success. There is
no magic bullet. The key is to get the training
done.
The following is a training
plan to help guide you in preparing for an iron-distance triathlon which consists of a
3800m swim,
180km
bike and 42km run. No two iron training plans are
the same. Take our guidelines, alter them to fit
your life, and you'll be crossing that finish line with
a smile on your face!
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Legend:
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O: off/rest day |
B: bike (Z2-3) |
BT: bike tempo |
TT: time trial intensity |
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R: endurance run (Z2-3) |
S: swim (Z2-3) |
RT: run tempo |
Z4: zone 4
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- Long Sunday Rides: time/distance are
very approximate targets, distance takes
precedence
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A second swim that includes some
tempo, can be scheduled on Tuesday,
Wednesday or Thursday.
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Additional swims, runs, bikes, beyond
two of each per week, can be included as
long as sufficient rest is provided.
These additional workouts should be
aerobic in intensity.
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Muscular Endurance Workouts: Hill work
on the bike and run, plus paddles in the
pool, can and should be included as part
of any workout.
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Your long workout routes should,
especially later in the program, be on
courses that are similar to those of
your event. (ie hills vs flat)
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Tempo Workouts: All tempo
workouts will start with 15 minutes
or easy activity and end with 15
minutes of easy activity. When
doing intervals (ie 4x1k Z4) the
rest interval is 5 minutes easy
activity.
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Endurance Workouts: Long
workouts should be done at a
conversational pace (zone 2-3).
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1 |
O |
R 1:30 |
B :30
Good stretch |
BT
6 x 5’/TTZ4 |
RT
2k Z4
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S :45 |
B 2:30/70k
+ Run :30 |
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2 |
O |
R 1:40 |
B :30
Good stretch
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BT
6 x 5’/TTZ4 |
RT
4 x 1k Z4 |
S :45 |
B 3:00/80k
+ Run :30 |
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3 |
O |
R 1:50 |
B :30
Good stretch
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BT
6 x 5’/TTZ4 |
RT
4 x 1k Z4
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S :45 |
B 3:30/90k
+ Run :30 |
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4 |
O |
R 1:00 |
B :30
Good stretch |
B 1:00 |
R 1:00 |
S :45 |
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5 |
O |
R 2:00 |
B :30
Good stretch |
BT
4 x 10’/TTZ4 |
RT
4k Z4 |
S :45 |
B 4:00/100k
+ Run :30 |
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6 |
O |
R 2:15 |
B :30
Good stretch |
BT
4 x 10’/TTZ4 |
RT
2 x 2k Z4 |
S :50 |
B 4:30/120k
+ Run :30 |
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7 |
O |
R 1:00 |
B :30
Good stretch |
B 1:00 |
R 1:00 |
S :45 |
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8 |
O |
R 2:30 |
B :30ez
Good stretch |
BT
4 x 10’/TTZ4 |
RT
2 x 2k Z4 |
S 1:00 |
B 5:00/140k
+ Run :30 |
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9 |
O |
R 2:45 |
B :30
Good stretch |
BT
4 x 15’/TTZ4 |
RT
6k Z4 |
S 1:10 |
B 5:30/160k
+ Run :30 |
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10 |
O |
R 1:00 |
B :30
Good stretch |
B 1:30 |
R 1:00 |
S :45 |
B 1:00
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11 |
O |
R 3:00
- Peak Run |
B :30
Good stretch |
B
2:00
Z3/Race Pace |
R
1:00
Z3/Race Pace
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S 1:20 |
B 170
+ Run :30
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12 |
O |
R 2:00 |
B :30
Good stretch
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B
2:00
Z3/Race Pace
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R
1:00
Z3/Race Pace
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S 1:30
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B 180
- Peak Ride
+ Run :45
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13 |
O |
R 1:00 |
B :30
Good stretch |
B 1:30 |
R 1:00 |
S 1:30
- Peak Swim |
Key Brick:
Olympic distance race or same distances
in race pace simulation |
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14 |
O |
R 1:30 |
B :30
Good stretch
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B
1:30
Z3/Race Pace |
R
1:00
Z3/Race Pace
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S 1:10 |
B 4:00/90k
+ Run :15 |
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15 |
O |
R 1:00 |
B :30
Good stretch
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B
1:00
Z3/Race Pace |
R
1:00
Z3/Race Pace
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S :50 |
B 2:00/45k
+ Run :15 |
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16 |
O |
R :30 |
B :30 |
S :20 |
Off |
S :15
B :15
R :15 |
19
Race Day |
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