Ironman St George 2012 - Experienced
16 weeks - $125.00
Total Hours: 263
Total Hours: 263
This plan assumes that you have a good level of base fitness and have been training consistently at 8-12 hours per week for the 15 weeks prior to starting.
Peak weeks have volume slightly over 20 hours.
Peak weeks have volume slightly over 20 hours.
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 : Swim
E 400s (x8) Swim
Planned Time: 1:30:00
12x25 Easy on 10s rest 6x50 Steady on 10s rest 4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest 3x100 Steady on 10s rest +++ 8x400 on no more than 15s rest Goal is to Descend the set Well done! This is a challenging main set. +++ Cool Down
Planned Time: 1:30:00
12x25 Easy on 10s rest 6x50 Steady on 10s rest 4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest 3x100 Steady on 10s rest +++ 8x400 on no more than 15s rest Goal is to Descend the set Well done! This is a challenging main set. +++ Cool Down
Workout #2 : Strength
Strength Maintenance
Planned Time: 0:45:00
Follow the Strength Maintenance guidelines in the Strength Training for Triathlon article in the EC Library.
Planned Time: 0:45:00
Follow the Strength Maintenance guidelines in the Strength Training for Triathlon article in the EC Library.
Workout #3 : Bike
Aerobic Ride (60min)
Planned Time: 1:00:00
Choose one (or more) of the following and insert them into your ride: • 1-3 x 8 minutes at 92-94 cadence, take 2 minutes relaxed between if you are doing more than one interval • 5-10 x 1/1/1 minutes – 1 minute left leg, 1 minute right leg, 1 minute both legs • 3-10 x 3 minutes as 30 seconds super fast cadence (keep effort/HR moderate, make sure that your hips are stable and you are not rocking wildly!), 2:30 normal cadence • 2-5 x 5/5 minutes – 5 minutes at 92-94 rpm and 5 minutes at 65-70 rpm Single leg work only done indoors. Don’t one-leg-it down the road outside. Overall, aim for a steady effort – avoid your Mod-Hard zone.
Planned Time: 1:00:00
Choose one (or more) of the following and insert them into your ride: • 1-3 x 8 minutes at 92-94 cadence, take 2 minutes relaxed between if you are doing more than one interval • 5-10 x 1/1/1 minutes – 1 minute left leg, 1 minute right leg, 1 minute both legs • 3-10 x 3 minutes as 30 seconds super fast cadence (keep effort/HR moderate, make sure that your hips are stable and you are not rocking wildly!), 2:30 normal cadence • 2-5 x 5/5 minutes – 5 minutes at 92-94 rpm and 5 minutes at 65-70 rpm Single leg work only done indoors. Don’t one-leg-it down the road outside. Overall, aim for a steady effort – avoid your Mod-Hard zone.
Workout #4 : Run
Aerobic Run Test
Planned Time: 1:00:00
Warm up with 15-20 minutes of Recovery effort running or cycling Perform this test at a track (1 lap = 400 meters or ¼ of a mile) Total test distance is four miles (continuous) Split the test distance in half with two miles Steady and two miles Mod-Hard Run two miles with a target heart rate at the bottom of your Steady zone Run two miles with a target heart rate at the top of your Mod-Hard zone Track your average pace for each half mile While the precise heart rate that you use for each leg of the test isn’t important, make sure that you use the SAME heart rate for all your tests. Also make sure that you don’t exceed your target heart rate.
Planned Time: 1:00:00
Warm up with 15-20 minutes of Recovery effort running or cycling Perform this test at a track (1 lap = 400 meters or ¼ of a mile) Total test distance is four miles (continuous) Split the test distance in half with two miles Steady and two miles Mod-Hard Run two miles with a target heart rate at the bottom of your Steady zone Run two miles with a target heart rate at the top of your Mod-Hard zone Track your average pace for each half mile While the precise heart rate that you use for each leg of the test isn’t important, make sure that you use the SAME heart rate for all your tests. Also make sure that you don’t exceed your target heart rate.
Workout #5 : Run
Easy Transition Run
Planned Time: 0:15:00
Run easy and relaxed, end with 6x75 meter Strides on 30s walking recovery
Planned Time: 0:15:00
Run easy and relaxed, end with 6x75 meter Strides on 30s walking recovery
Workout #6 : Bike
Easy Spin
Planned Time: 0:45:00
This is an easy ride to promote blood flow and recovery. Keep your heart rate below your Steady zone.
Planned Time: 0:45:00
This is an easy ride to promote blood flow and recovery. Keep your heart rate below your Steady zone.
Workout #7 : Bike
Progressive Bike Test
Planned Time: 1:30:00
NOTE - if you do not have access to power then the best way to do this test is to start 10 bpm below the bottom of your Steady HR zone and track distance per step. Use 5bpm as your step height and continue until one step past FTHR. First up, you'll need a rough estimate of your Function Threshold Power (FTP). Warm-Up -- warm-up for 20-30 minutes with your power remaining under 50% of FTP. Before and after the warm-up take a baseline lactate reading - to get a valid test you'll want the reading to be less than 1.5 mmol. Start Point -- the test should start at 50% of FTP. This is a very easy intensity on purpose. In order to get a clear reading on your aerobic zones and breakpoints, you need to start quite low. The #1 mistake we see in benchmarking, racing and training is "the fast start" -- it skews the data. Step Height -- this is the amount that you will increase your power each step. If your FTP is less than 125w then use 10w steps. From 125-175w use 15w steps. From 175-250w use 20w steps. From 250-350w use 25w steps and for 350w+ use 30w steps. Step height is another area where you can skew your data. If the steps heights are too large then you could pass right through an important breakpoint or training zone. So it is better to use smaller steps if you are unsure. Heart Rate -- record HR at 1 minute intervals. Step Duration -- each step should last for 5 minutes. If you are taking lactates then sample at 3.5 minutes. In case you get a suspect reading, you will have another chance to sample before the step increases (most portable readers take 60s to review the sample). How far to take it? That really depends on you! There are benefits of taking the test all the way to failure: checking for fatigue; seeing maximal lactate production; seeing top end HRs -- however, these aspects do not need to be tested often. If you plan on doing the test often then you only need to go to failure once per quarter. The rest of the time, build to slightly past FTP. What you are looking for? The main things that you want to track is heart rate, power, lactate and effort (how it feels) -- these are most important within your likely race power range. While being able to bust-it-out at the top end and produce double digit lactates might make for great conversation... it won't do a whole lot for your race performance.
Planned Time: 1:30:00
NOTE - if you do not have access to power then the best way to do this test is to start 10 bpm below the bottom of your Steady HR zone and track distance per step. Use 5bpm as your step height and continue until one step past FTHR. First up, you'll need a rough estimate of your Function Threshold Power (FTP). Warm-Up -- warm-up for 20-30 minutes with your power remaining under 50% of FTP. Before and after the warm-up take a baseline lactate reading - to get a valid test you'll want the reading to be less than 1.5 mmol. Start Point -- the test should start at 50% of FTP. This is a very easy intensity on purpose. In order to get a clear reading on your aerobic zones and breakpoints, you need to start quite low. The #1 mistake we see in benchmarking, racing and training is "the fast start" -- it skews the data. Step Height -- this is the amount that you will increase your power each step. If your FTP is less than 125w then use 10w steps. From 125-175w use 15w steps. From 175-250w use 20w steps. From 250-350w use 25w steps and for 350w+ use 30w steps. Step height is another area where you can skew your data. If the steps heights are too large then you could pass right through an important breakpoint or training zone. So it is better to use smaller steps if you are unsure. Heart Rate -- record HR at 1 minute intervals. Step Duration -- each step should last for 5 minutes. If you are taking lactates then sample at 3.5 minutes. In case you get a suspect reading, you will have another chance to sample before the step increases (most portable readers take 60s to review the sample). How far to take it? That really depends on you! There are benefits of taking the test all the way to failure: checking for fatigue; seeing maximal lactate production; seeing top end HRs -- however, these aspects do not need to be tested often. If you plan on doing the test often then you only need to go to failure once per quarter. The rest of the time, build to slightly past FTP. What you are looking for? The main things that you want to track is heart rate, power, lactate and effort (how it feels) -- these are most important within your likely race power range. While being able to bust-it-out at the top end and produce double digit lactates might make for great conversation... it won't do a whole lot for your race performance.
Workout #8 : Swim
Easy Swim
Planned Time: 0:45:00
A recovery swim designed to promote blood flow throughout your body. Use a mix of strokes and keep heart rate down. ++ Here is a pattern you can consider: 500, 100 400, 100 300, 100 200, 100 100, 100 50, 100 50 = 2200 yds First swim of each line is freestyle and second swim is backstroke. Just rest 5-10s between swims
Planned Time: 0:45:00
A recovery swim designed to promote blood flow throughout your body. Use a mix of strokes and keep heart rate down. ++ Here is a pattern you can consider: 500, 100 400, 100 300, 100 200, 100 100, 100 50, 100 50 = 2200 yds First swim of each line is freestyle and second swim is backstroke. Just rest 5-10s between swims
Workout #9 : Swim
5x400 & 5x200
Planned Time: 1:15:00
12x25 Easy on 10s rest 6x50 Steady on 10s rest 4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest 3x100 Steady on 10s rest +++ 5x400 on no more than 15s rest Goal is to Descend the set with each one slightly faster +++ Then 5 min Easy; Then 5x200 Descend each one on 10s rest; +++ Cool Down
Planned Time: 1:15:00
12x25 Easy on 10s rest 6x50 Steady on 10s rest 4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest 3x100 Steady on 10s rest +++ 5x400 on no more than 15s rest Goal is to Descend the set with each one slightly faster +++ Then 5 min Easy; Then 5x200 Descend each one on 10s rest; +++ Cool Down