Rock Star Triathlete Academy 36 Week Intermediate Ironman Plan
36 weeks - $159.00
Total Hours: 9
Total Hours: 9
This complete 36 week training plan for an Ironman triathlon is designed for the intermediate triathlete who has some experience in shorter distance triathlons, and has perhaps (not required) finished an Ironman already, but wants to get faster!
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
Custom
Planned Time: 0:30:00
Strength 1: Superset Series I from Top 12 Resistance Training Routines for Triathletes, 4x through, 8-10 reps
Planned Time: 0:30:00
Strength 1: Superset Series I from Top 12 Resistance Training Routines for Triathletes, 4x through, 8-10 reps
Workout #2 : Custom
Duration of workouts
DURING this first week, you'll notice that "planned duration" is included in the workout descriptions. This is to give you a basic idea of actual workout time, but because everybody will be at different skill levels (i.e. completing swim workout in 30 minutes vs. 60 minutes), in future weeks, you will be able to go through and put in "planned duration" time based on how long it took you to complete the workouts for this week.
DURING this first week, you'll notice that "planned duration" is included in the workout descriptions. This is to give you a basic idea of actual workout time, but because everybody will be at different skill levels (i.e. completing swim workout in 30 minutes vs. 60 minutes), in future weeks, you will be able to go through and put in "planned duration" time based on how long it took you to complete the workouts for this week.
Workout #3 : Custom
Rock Star Triathlete Academy Instructions
Attention Rock Star Triathlete Academy members: remember...you can ask any questions about this plan to your coaches during your weekly Rock Star Triathlete Academy call-in Q&A, as well as in the Rock Star Triathlete Academy forum at http://www.rockstartriathlete.com . Rock on!
Attention Rock Star Triathlete Academy members: remember...you can ask any questions about this plan to your coaches during your weekly Rock Star Triathlete Academy call-in Q&A, as well as in the Rock Star Triathlete Academy forum at http://www.rockstartriathlete.com . Rock on!
Workout #4 : Bike
Bike Lactate Threshold Test
Planned Time: 1:00:00
Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LT), or bike lactate threshold power (also can be recorded as "CP30" if using critical power zones). You can safely subtract 20 beats from you bike LT to find your bike aerobic threshold heart rate, which will be your Ironman heart rate. Cool-down well.
Planned Time: 1:00:00
Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LT), or bike lactate threshold power (also can be recorded as "CP30" if using critical power zones). You can safely subtract 20 beats from you bike LT to find your bike aerobic threshold heart rate, which will be your Ironman heart rate. Cool-down well.
Workout #5 : Swim
Breathing Drills
Planned Time: 0:01:00
Swim 1: Warm-up 500m. Swim 5x50m Doggy Dig with 2 beat kick. Swim 200-300m, focusing on hand movement through water. Then swim 5x50m Broken Hand. Swim 200-300m. Then 5x50m Heads Up Quick Catch. Swim 200-300m. Finally, swim 5x50 3L-3R. Finish with 500m. Total 2500. See swim drills at http://www.goswim.tv
Planned Time: 0:01:00
Swim 1: Warm-up 500m. Swim 5x50m Doggy Dig with 2 beat kick. Swim 200-300m, focusing on hand movement through water. Then swim 5x50m Broken Hand. Swim 200-300m. Then 5x50m Heads Up Quick Catch. Swim 200-300m. Finally, swim 5x50 3L-3R. Finish with 500m. Total 2500. See swim drills at http://www.goswim.tv
Workout #6 : Run
LT test, 30' TT, avg HR?
Planned Time: 0:45:00
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Record this value as your new LT or AT (they both denote the same value).
Planned Time: 0:45:00
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Record this value as your new LT or AT (they both denote the same value).
Workout #7 : Bike
Custom
Planned Time: 1:00:00
Bike 2: Warm-up 10-20 minutes, then ride 8-12 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is Zone 5, or lactate threshold +10 beats.
Planned Time: 1:00:00
Bike 2: Warm-up 10-20 minutes, then ride 8-12 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is Zone 5, or lactate threshold +10 beats.
Workout #8 : Strength
Custom
Planned Time: 0:30:00
Strength 2: Superset Series II from Top 12 Resistance Training Routines for Triathletes, 4x through, 8-10 reps
Planned Time: 0:30:00
Strength 2: Superset Series II from Top 12 Resistance Training Routines for Triathletes, 4x through, 8-10 reps
Workout #9 : Run
Custom
Planned Time: 1:00:00
Run 2: Warm-up 10-20 minutes, then find a steep hill that takes 1-2 minutes to climb. Run in a slow, controlled manner up the hill, pushing through the toes and focusing on force application. Walk or light jog back down the hill. Goal is 7-10 repeats. Easy cool-down jog.
Planned Time: 1:00:00
Run 2: Warm-up 10-20 minutes, then find a steep hill that takes 1-2 minutes to climb. Run in a slow, controlled manner up the hill, pushing through the toes and focusing on force application. Walk or light jog back down the hill. Goal is 7-10 repeats. Easy cool-down jog.