You're going to love this 12 week training plan specifically designed around the course in Puerto Rico from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 12 detailed weeks of course-specific swimming, biking and running workouts as well as strength training exercises, we also include swim, bike and run course preview videos with Coach Wendy. We go over the course layout, race strategy, and coaching tips so you know exactly what to expect and how to successfully navigate not only the course but also the transitions.
Our instructional videos don't stop with our exclusive course previews. We also include personalized instructional videos before every 4-week training block. You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate and pace training so you know the purpose and effort of each workout.
This program is designed with intermediate or advanced triathlete in mind. Before you start this program, you'll need to be comfortable swimming 1500 yards without stopping, biking for 35 miles and running 8 miles. If you can do all that, you'll do great with this plan.
This plan starts in the pre-competition phase of your training and is designed to gradually build intensity with a race or race simulation the 4th week. The next 6 weeks will continue to build on race specifics to The final 2weeks take you though a gradual taper to ensure you are recovered and ready to finish healthy and strong!
Spectators and athletes alike are treated to amazing views on this course, whether from San Beach, Dos Hermanos Bridge or the Caribe Hilton's San Geronimo grounds. You'll start your day with a 1.2-mile swim in the protected waters of Condado Lagoon, followed by a 56-mile bike over the northern part of the island to Dorado and on to challenging cross-winds near the Atlantic Ocean. The two-loop, 13.1-mile run course winds through the northern part of the islet with picturesque views of the Atlantic Ocean and Spanish architecture.
So, are you ready to rock and roll!?