This plan, written by triathlon coach Ben Greenfield, is a 3 month (12 week) training and nutrition build-up to the Ironman World Championships in Kona, Hawaii. It is specifically tailored to include detailed workouts that will prepare you for the environment and terrain you will experience on the Big Island.
With a focus on quality over quantity, weekly training volume is 10-16 hours. There are options to train with heart rate and/or power, and also clear instructions for heat acclimatization for individuals who are training in cooler climates to prepare for the race.
For nutrition, you will be given specific instructions for what to eat each week, along with instructions for carbo loading, and rest day nutrition. You'll also learn exactly how to carbohydrate load and eat before and during the race.
You would start into this focused Ironman preparation program in the summer, near the end of your normal racing season, allowing you the opportunity for an 8-9 week build and 3-4 week taper for Kona. To focus on speed during the build, you are given the option of 1) racing an Olympic distance in Week 4 (which can be moved to weeks 3 or 5 if desired); 2) racing a Half Ironman in Week 6 (which can be moved to weeks 5 or 7 if desired).
This complete 20 week training plan for a Olympic distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 15 week training plan for a sprint distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 15 week training plan for a sprint distance triathlon is designed for the beginner triathlete.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 15 week training plan for a sprint distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 20 week training plan for a Olympic distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 20 week training plan for a Olympic distance triathlon is designed for the beginner triathlete who may or may not have a few races under their belt, but wants to get faster.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 24 week training plan for a Half-Ironman or 70.3 distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or overall win!
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 24 week training plan for a Half-Ironman or 70.3 distance triathlon is designed for the beginner triathlete who may or may not have a few shorter races under their belt, but wants to complete a Half-Ironman!
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 24 week training plan for a Half-Ironman or 70.3 distance triathlon is designed for the intermediate triathlete who has some experience in triathlon but wants to get faster!
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 25 week training plan for an Ironman triathlon is designed for the advanced triathlete who is either very good at Half Ironman distance and ready to switch to Ironman, or is gunning for an Ironman age grouper win, podium finish, or Kona qualification.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 36 week training plan for an Ironman triathlon is designed for the beginner triathlete who is either relatively new to triathlon or brand new to Ironman!
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
This complete 36 week training plan for an Ironman triathlon is designed for the intermediate triathlete who has some experience in shorter distance triathlons, and has perhaps (not required) finished an Ironman already, but wants to get faster!
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
