12 Week Advanced Long Distance Plan with Bike Focus

This plan is designed for the 70.3 and Ironman athlete using power or heart rate that wants to focus on the bike in their training and takes you all the way to race day. Using a three week build, 1 week recovery cycle, weeks average 12 hours of training, with the biggest being 16 hours. Zones are set using a FTP/LTHR test on the bike and LTHR test on the run at the start of the plan and at the end. Rides are focused on building your FTP/LTHR. Weekday bike riders are 1 to 2 hours, with the weekend rides topping out at 6 hours. Athletes should be able to swim an hour, bike three hours, and run one hour at an aerobic effort before starting this plan.

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