This 12-week Ironman Build-Peak training plan requires the use of a bicycle powermeter. The difference between this plan and the other Power-Based Ironman Advanced plan is that the bike intensity in this one is based on the Coggan power zones rather than on Critical Power (for example, CP30). To find out more about how to establish 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. It works equally well for over-50 and under-50 athletes. Following this plan will prepare you for your Ironman race by including all of the elements used by Joe in training his advanced IM athletes.
To start this plan you should have completed 2 or more Iron-distance races and have a goal of improving your personal best race time. There are optional workouts included in most weeks to allow you to customize the plan to your capacity for training. Weekly volume ranges from 16 to 21 hours based on your optional choices. The exception is in R&R weeks every third week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.
This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions. The TrainingBible Coaching staff is available to answer your questions as you progress through the last 12 weeks leading up to your ironman race.