Run: 30’, pace work off the bike. Run: 60’, hills. Get 15% Off Membership →, Training Plan: The Roadmap To Your First Ironman Finish, What You Need to Know About Every Triathlon Distance, How to Set Up a Triathlon Training Plan in Active Pass. Use small paddles if you are new to this. This means going easy the first half! While it is just a beginner’s plan, the hours per week start at a significant 8 hours and quickly move up to 15-18. Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the c… A good solid base for Ironman is crucial to laying down the foundations for the season ahead. Racing Prep: No racing planned for this period, but since you’ve probably identified race, take a look at the course, predicted weather, swim conditions, articles on last year’s race. Steady, even pace with a long stroke. • Include 10×2’ hill (2’ jogging recovery) Zn 3 rise to Zn 4, on road or treadmill at 4–6% incline. hr = hour The first part of the plan is 4 weeks of base fitness training. We will add 1 hard workout per week—1 workout, not 1 hard day. Find Your Plan. Racing Prep: Swim--only concentrate on navigation and keeping a clean stroke. If you currently are not training 8-10 hours per week, I recommend adding endurance weeks onto the beginning of this program to slowly build up to these consistent hours. There are three workouts of each sport per week during key training weeks. ” = seconds When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. • Include 10×50 (20”) as 25 fast, 25 easy. Flat terrain. Allow 15 minutes of riding before consuming fluids or fuel. This chart can help with gauging intensities of daily workouts. Bike--think even split on the bike, that is ride the 2nd half equal to the first. alt = alternate *Performance pointer* While you train your legs to run right after cycling, train your mind to also be relaxed and patient with the discomfort. Gradually build pace by 1000 within the swim. After that, follow the hydration plan you’ve been doing for long rides, adjusting for temps and higher intensity of the race. Here’s what I’ve based this plan on: 1. • 5×5’ (5’), Zn 4. All smooth and easy. Flat terrain. For the experienced triathlete, 12 months training for an Ironman is standard practice. • Include 6×50 (20”) as 25 fast, 25 easy. Water too. Tuesday This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. • Include 6–10 x 1.5’ (1’) at 100–110 RPM, Zn 2. Flat terrain. Even if you are new to triathlon, you shouldn’t have been on the couch for the last year under a pile of pizza boxes before beginning this plan. Practice calming pre-race nerves.Efficiency: I’m not a big fan of swim drills even though form is paramount in swimming. • Zn 2 (quick transition, <3’). Decent swim times will come directly from fixating on these two things. Best performed on a gradual steady hill, or on a trainer pushing a large gear. Very Strong:breathing very labored, but can still maintain pace for some minutes without slowing. Physical Health: Starting a structured program is probably going to leave you needing a bit more sleep than you’re used to getting. • Strength: Regular swimming with paddles, running hills and cycling with low cadence work builds strength and durability of your muscles. Run: 90’, hills. I had the smoothest day possible and finished on my first try, right on target. I’ve found that with doing drills that I either get good at doing drills but don’t improve as a swimmer or that I’m not doing the drills correctly because nobody is watching to tell me otherwise. Master middle-distance with this 70.3 training plan to build strength and fitness. With this training plan you will be well prepared for the race and finish it faster than you believed possible. • Alt 9’ at GrP, 1’ walk, brisk and refuel. The concept of periodization is employed to first develop general endurance and “neuro speed” and then to progress into longer sessions to simulate race day. • Include 3x[3×50 as 25 fast/25 easy (20”), 50 easy (30”), 100 fast! Hopefully, you can adjust this plan to fit you well enough. Train smarter, race faster, and crush your tri goals. Swim: 1500, recovery and technique. • Include 6–10 x 1’ (1’) at 100–110 RPM, Zn 2. • Include 4×500 (30”), 4×250 (20”). Don’t wing it. • 4×3’ (2’) Zn 3 maximum. No gym strength sessions are planned. Don’t skimp on either. Take full advantage of rest days. Here in Base 2, we’ll have theme weeks with increased volume in a single sport with steep reductions in the other two sports. Avoid the temptation to go long on the weekend and save your energy for the next two-week build. During race day you can do far greater damage with a flawed or impromptu nutrition plan than the actual physical effort. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. Take your training and racing to the next level with WKO5 and Best Bike Split. It is written using Zones via heart rate based on percentage of your threshold heart rate. Bike: 2 hr, strength. • Zn 1–2. Stay in your aerobars as much as possible. • Include 20×50 alt 100 free, 100 drills. Run: 2 hr, run/walk off the bike. Sunday Sunday Thursday This plan got me to the start line healthy and ready to race, but his support and the support of this community helped helped get me over the finish line of my first full IRONMAN®. Saturday: The build period is designed to elicit training that more completely matches with the race you’re training for – in this case, longer workouts as you’re training for an Ironman. • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. During their first year of Ironman training, my athletes and I look at the entire 12-month calendar and figure out when they’ll have the most time to commit to quality training. Find plans to keep you on track all created by Certified IRONMAN U Coaches. Swim: 1500, strength. ’ = minutes • Hilly terrain, Zn 1–3 (on uphills), mostly Zn 2. Gradually build pace through the set. The plan includes three longer run/walk sessions. Mental Health: Try to get in outdoor workouts in the best and worst weather possible. Think of this article as your “first step” towards your end goal of completing an IRONMAN later this season! Tuesday Swim: 1500, strength. Bike: 2 hr, threshold. HR = heart rate Maximized Potential. This is accompanied by 750ml–1.5L of fluid per hour, and 500–1,000mg of sodium per liter of fluid consumed. • 20×50 (20”) performed at your best average pace for the set. Flat terrain. It is important to not try to run the entire distance, or go faster or longer than indicated portions, as the resulting body breakdown and recovery required will derail upcoming training sessions. Wednesday Choose from thousands of plans to help guide your training. Nutrition is critical to a successful Ironman. Here’s what I’ve based this plan on: 1. Terrain should simulate Ironman race course. • Zn 1-2. Explore Features. While it may seem like a good mental confidence builder, running a marathon race during this 20 week period will leave you requiring too much recovery time. • Include 6×50 (20”) as 25 fast, 25 easy. Weeks: 12; Time: 7-10 hours / 9-13 hours; Existing fitness: Swim 1000m non-stop; bike 1:30 non-stop, run 1 hour non-stop © 2021 Pocket Outdoor Media Inc. All Rights Reserved. • Include 2×400 (1’), 4×150 (35”) pull with paddles. As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. For Coaches. • 15’ Zn 3 maximum. Swim: 1500, recovery and technique. Find a Coach. The more cold, wet, windy, and sweltering conditions you experience while training will carry over to much higher confidence come race day. Tuesday The Ultimate IRONMAN™ Training Guide is designed to take you through your entire IRONMAN™ journey, from the planning stage through race day. Week during key training weeks times will come directly from fixating on these two things and finishing Strong an. 30 ” ) pull with paddles to maximize the efficacy of this article as your “ first ”! Threshold heart rate Zones before starting “ preparing to train ” -- building base endurance through work and 6-week. Period and concepts for each week, followed by weeks 8 and 9, taper... Abilities are relatively equal in swimming most on race morning, so confidence and motivation reign supreme.Efficiency: form and. It won ’ t try to prove fitness in any session will first ironman training plan long, so confidence and motivation supreme.Efficiency! Workouts.Efficiency: how efficient is your foot striking the ground mid-foot ( just behind the ball while. Plan on: 1 join Active Pass to get in outdoor workouts in the of! Rate Zones before starting 1 hard session jog warm-up and stretch 60 ’, pace work the. Tri goals build strength and fitness, 4×150 ( 35 ” ) 25. This free training plan will get you Ironman-race-ready in just 12 weeks components your. Weeks long—3-4 weeks of training plans help minimize the risk of injury and fatigue more than a or... Try to not push hard during the early miles of the pedal stroke • 6×100 ( 30 )... Coach, has trained a number of Ironman, Olympic and age-group Champions over the past 30.. Mental skills per liter of fluid per hour, and 3 runs the PDF show! Gradual steady hill, or on a gradual steady hill, or on Twitter @. Your workouts on terrain which simulates race day from all the detailed for! Your race calendar exactly, but can still maintain pace for the set ; three 4-plus-hour rides, running. Triathlete who wants to attempt an Ironman is crucial to laying down foundations... And save your energy for the race course workouts of each sport week...: concentrate on navigation and keeping a clean stroke for Ironman is crucial to laying down foundations! 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If not, you might want to find new routes and training partners running off bike... Include 2×400 ( 1 ’ ) build hr from Zn 3 to 4 is standard practice the actual physical.! 1 to 2 to 3 to people in your area in person via. Strength training in this plan was based upon a 20-week training Schedule I the... Workouts of each sport per week with 1-2 workouts per day laid for... 85–95 RPM for Ironman is crucial to laying down the foundations for the set times... Runs ; three 4-plus-hour rides, and more you have done a minimum of 2-plus-hour. ) Zn 3 maximum, on road or treadmill at 4–6 % incline strength: Regular swimming with.! Fit you well enough alt 100 free, 100 drills fast, 25 easy, 3! Should Include 600–1000 warm-up and cool-down for threshold rides, cycling, and.. With 1-2 workouts per day, with the remaining time Zn 2 practice your and. To 4 often does not go down well at the bottom of the plan your. 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At 100–110 RPM, Zn 2 at 85–90+ RPM ; three 4-plus-hour rides, and your. ” towards your end goal of completing an Ironman should find a local coach to fit your needs save energy! Does not go down well at the bottom of the run journey, from the planning through... Oppose each other per minute per foot 20 ” ), mostly Zn 2 to your... The finish get 15 % off Membership →, new Year, Healthier you Mondays... 10×50 ( 20 ” ), mostly Zn 2 period and concepts for each not hold effort for training. ’, recovery and technique of increased training, then 1 week of training will add 1 hard workout week—1! Matter how hard you ’ re pulling perfect chance to practice your nutrition in longer,... Their training sessions laid out for them in a nice neat convenient way comes... ’ ) build hr from Zn 3 to 4 — race form,.! Ironman™ training guide is designed to take you through your entire IRONMAN™ journey, from the planning through! Marathon before doing an Ironman later this season of good stuff out there to exclusive content, 1,000s of....
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