TBC/ Ironman - Power-Based Goal: 9:30 or Faster

This 12-week plan is designed for the highly experienced Ironman athlete who has a realistic goal of a 9:30 or faster finishing time. This is the ultimate plan for the highly experienced and competitive Ironman triathlete (do not purchase this plan if your goal is slower than 9:30). A bike power meter with power zones established is required. To find out more about how to determine your power zones click on the "Using Heart Rate, Power & Pace" link underneath Joe Friel's picture on this page (or at http://tinyurl.com/kwnlh8). This plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Before starting this plan you should be doing long runs of at least 2.5 hours and rides of at least 4 hours. The swims are 75 minutes and shorter. The emphasis of this plan in the first 5 weeks is on the bike gradually shifting to the run for the following 5 weeks. Swimming remains rather consistent throughout. Volume is relatively high at about 20 hours per week (plus or minus 3 hours with recovery periods in weeks 4 and 8). Key swims are scheduled for Tuesdays and Thursdays. Quality bike rides and runs are on Tuesdays, Thursdays and the weekends. There is a BIG day of training at the ends of weeks 3 and 7 with about 8 hours of combined swimming, biking and running (with 90 minute rest-nutrition breaks between) to help prepare you for the stresses of the race. The run taper begins 3 weeks before the race with the bike taper starting 2 weeks out and the swim tapering the week of the race. The week of the race may be customized by following simple instructions that week to fit either a Saturday or Sunday race. By purchasing this plan you become a TrainingBible Coaching-supported athlete and may direct questions to the coaches at TrainingBible. Within a week of purchasing the plan you will receive emailed instructions for how to seek help.

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