This 12-week Ironman Build-Peak-Race period training plan was designed by Joe Friel based on the principles described in The Triathlete's Training Bible. It may be used by either over-50 or under-50 athletes. Start this plan exactly 12 weeks before your Ironman race week (race week is the 12th week of the plan). Following this plan will prepare you for your Ironman by including the most important elements used by Joe in training his "intermediate" IM athletes. An intermediate triathlete has been in the sport for at least 2 years and has already completed at least one Ironman. Note that this is a challenging training plan for the intermediate triathlete with most weeks of 15 to 17 hours (but note that recovery weeks every third week and pre-race taper weeks are considerably less demanding).
To start this plan you should have completed at least one Iron-distance race and have a goal of improving your personal best race time or finishing strongly.
You may use either a heart rate monitor or power meter for bike workouts. Run workout intensities are mostly heart rate-based with occasional options calling for goal IM pace or effort. Swim workout intensities are based on T-times or perceived exertion. Your training zones should be established before starting this plan. (For detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)
This plan is simple to follow and is written in every day language as you can see in the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.