Ironman 70.3 World Championship Las Vegas 2012 - 21 week plan by Craig Zelent
21 weeks - $129.00
Total Miles: 2084
Total Hours: 239
Total Miles: 2084
Total Hours: 239
This is a training plan that will provide you with a solid foundation for a great racing experience. This is a very specific training plan for the 20 weeks leading up to and including your race. Additionally you will find an extra week of recovery workouts for the week after your race.
This plan is perfect for the 1st time Half Ironman (70.3) competitor. This is also ideal for those who want to train by feel as heart rate and power tools are not utilized. This is very practical for those who have real lives - 1 day per week is always scheduled as an off day from training.
This plan is perfect for the 1st time Half Ironman (70.3) competitor. This is also ideal for those who want to train by feel as heart rate and power tools are not utilized. This is very practical for those who have real lives - 1 day per week is always scheduled as an off day from training.
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 : Day Off
WEEK #1 - Recovery Day
Planned Time: 0:10:00
Actively focus on recovery today: Watch nutrition closely (healthy carbs, lean protein, and good fats), stretch for 5-10 minutes. Goals for the week: 1)Get into the habit of doing 3 bike rides per week - I'm listing that 1st as half the training time and half the racing time for any triathlon occurs on the bike. 2)Get into the habit of doing 3 runs per week. 3)Get into the habit of doing at least 2 swims per week.
Planned Time: 0:10:00
Actively focus on recovery today: Watch nutrition closely (healthy carbs, lean protein, and good fats), stretch for 5-10 minutes. Goals for the week: 1)Get into the habit of doing 3 bike rides per week - I'm listing that 1st as half the training time and half the racing time for any triathlon occurs on the bike. 2)Get into the habit of doing 3 runs per week. 3)Get into the habit of doing at least 2 swims per week.
Workout #2 : Custom
Planned Time: 0:00:00
Hello athletes! Thanks for purchasing the following Ironman 70.3 World Championship Las Vegas 2012 training plan! All of the swim, bike & run workouts have both a time and distance. Since there really is no way for me to know how fast you are, please focus on completing the specified distance. If you have questions, please download the attached document, (from the log), and refer to it. If you still have questions, please contact me, Craig Zelent, at tricraigz@yahoo.com for assistance. Best of luck! You can do this!
Workout #3 : Bike
60 minute indoor workout
Planned Time: 1:00:00
Ideally you will have access to a spin class or a CompuTrainer. I like the idea of a controlled indoor workout because it often will be the best quality hour you spend on the bike all week. You don't have stop signs or other interruptions and it is a chance to really clean up your pedal stroke and cadence. Try to get to class early so you can have 10 minutes of warmup and give yourself 5 minutes at the end of class to warm down while on the bike. Aim to spend at least 60 minutes on the bike. "A" workout
Planned Time: 1:00:00
Ideally you will have access to a spin class or a CompuTrainer. I like the idea of a controlled indoor workout because it often will be the best quality hour you spend on the bike all week. You don't have stop signs or other interruptions and it is a chance to really clean up your pedal stroke and cadence. Try to get to class early so you can have 10 minutes of warmup and give yourself 5 minutes at the end of class to warm down while on the bike. Aim to spend at least 60 minutes on the bike. "A" workout
Workout #4 : Run
4 miles immediately after bike
Planned Time: 0:35:00
Run on soft but firm surface - ideally a trail immediately after your bike workout to simulate transition from bike to run. Keep your pace steady and consistent. Aim for 4 miles. Post workout recovery priority: Drink a protein shake (24 grams protein) within 30 minutes of completing this workout. Consume some carbs asap, as well. "B" workout.
Planned Time: 0:35:00
Run on soft but firm surface - ideally a trail immediately after your bike workout to simulate transition from bike to run. Keep your pace steady and consistent. Aim for 4 miles. Post workout recovery priority: Drink a protein shake (24 grams protein) within 30 minutes of completing this workout. Consume some carbs asap, as well. "B" workout.
Workout #5 : Swim
Short ints/recoveries
Planned Time: 0:40:00
Masters swim. 100 yards – freestyle warm up. 200 yards – 4 x 50 as 25 drill, 2 freestyle swim. The odds 25 yard drill should be done as kick on your left side with your right arm sticking straight out of the water like a shark fin. The evens 25 yard drill should should be done as kick on your right side with your left arm sticking straight out of the water like a shark. Do these on 5 seconds rest. 1,200 yards – 6 x 200 freestyle. The first 2 are “form”, the next 2 are “firm”, the next 2 are “fast.” The interval I used was 2:50 for the “form” – this gave me about 3 seconds rest max. The interval I used for the “firm” was 3:00 and “fast” was 3:20. That is a lot of rest for the “fast” ones so really bust it on those. I will be watching. 100 yards – freestyle warm down.
Planned Time: 0:40:00
Masters swim. 100 yards – freestyle warm up. 200 yards – 4 x 50 as 25 drill, 2 freestyle swim. The odds 25 yard drill should be done as kick on your left side with your right arm sticking straight out of the water like a shark fin. The evens 25 yard drill should should be done as kick on your right side with your left arm sticking straight out of the water like a shark. Do these on 5 seconds rest. 1,200 yards – 6 x 200 freestyle. The first 2 are “form”, the next 2 are “firm”, the next 2 are “fast.” The interval I used was 2:50 for the “form” – this gave me about 3 seconds rest max. The interval I used for the “firm” was 3:00 and “fast” was 3:20. That is a lot of rest for the “fast” ones so really bust it on those. I will be watching. 100 yards – freestyle warm down.
Workout #6 : Strength
Adaptation Phase
Planned Time: 1:15:00
Warm up 5 minutes - easy running, spinning. or eliptical. For weights: ADAPTATION PHASE: 15 reps/2 sets. I suggest in this order: Bench Press or Push-ups, Squats, Lat Pull Down, Leg Extensions, Military or Shoulder Press, Hamstring or Leg Curl, Bicep Curl, Calf Raises, Tricep Curl, Wrist Curl. To save time I like to pair up the exercises - so for example I'll do Bench Press and Squat together. 2 sets of your ab/core exercises for 20 minutes - Ab Crunches, Back Extensions. I highly recommend using an Exercise Ball, Free Motion Cable Cross Machine, Bosu Ball. "A" workout.
Planned Time: 1:15:00
Warm up 5 minutes - easy running, spinning. or eliptical. For weights: ADAPTATION PHASE: 15 reps/2 sets. I suggest in this order: Bench Press or Push-ups, Squats, Lat Pull Down, Leg Extensions, Military or Shoulder Press, Hamstring or Leg Curl, Bicep Curl, Calf Raises, Tricep Curl, Wrist Curl. To save time I like to pair up the exercises - so for example I'll do Bench Press and Squat together. 2 sets of your ab/core exercises for 20 minutes - Ab Crunches, Back Extensions. I highly recommend using an Exercise Ball, Free Motion Cable Cross Machine, Bosu Ball. "A" workout.
Workout #7 : Run
4 miles
Planned Time: 0:35:00
Run on soft but firm surface - ideally a trail. Keep your pace steady and consistent. Aim for 4 miles. Post workout recovery priority: Drink a protein shake (24 grams protein) within 30 minutes of completing this workout. Consume some carbs asap, as well. "B" workout.
Planned Time: 0:35:00
Run on soft but firm surface - ideally a trail. Keep your pace steady and consistent. Aim for 4 miles. Post workout recovery priority: Drink a protein shake (24 grams protein) within 30 minutes of completing this workout. Consume some carbs asap, as well. "B" workout.
Workout #8 : Swim
#37 - 1,600 - 8x50 f/s
Planned Time: 0:40:00
200 yards - freestyle warmup. 300 yards - 4 x 75 yards with fins. The odds are 25 kick on left side, 25 kick on right side, 25 swim. The evens are all kick (any way you want.) Do these on 5 seconds rest. 400 yards - 8 x 50 yards freestyle in groups of 2. I did the first 2 on an interval of 45 seconds, the next 2 on an interval of 40 seconds, the next 2 on an interval of 45 seconds, the final 2 on an interval of 35 seconds. The interval you select for this set is based on what you can do for that last 2 - that should be your tightest interval possible (TIP). Add 10 seconds for the 1st and 3rd group of 2. Add 5 seconds for the second group of 2. 300 yards - put on pull buoy and paddles. 3 x 100 yards. Use a breathing pattern of 3 for the odds and 5 for the evens. Do these on an interval of 5 seconds rest. 200 yards - 4 x 50 yards freestyle descending (swim these as form, firm, fast and very fast). Interval is 50 seconds. 200 yards - freestyle warm down. "B" workout.
Planned Time: 0:40:00
200 yards - freestyle warmup. 300 yards - 4 x 75 yards with fins. The odds are 25 kick on left side, 25 kick on right side, 25 swim. The evens are all kick (any way you want.) Do these on 5 seconds rest. 400 yards - 8 x 50 yards freestyle in groups of 2. I did the first 2 on an interval of 45 seconds, the next 2 on an interval of 40 seconds, the next 2 on an interval of 45 seconds, the final 2 on an interval of 35 seconds. The interval you select for this set is based on what you can do for that last 2 - that should be your tightest interval possible (TIP). Add 10 seconds for the 1st and 3rd group of 2. Add 5 seconds for the second group of 2. 300 yards - put on pull buoy and paddles. 3 x 100 yards. Use a breathing pattern of 3 for the odds and 5 for the evens. Do these on an interval of 5 seconds rest. 200 yards - 4 x 50 yards freestyle descending (swim these as form, firm, fast and very fast). Interval is 50 seconds. 200 yards - freestyle warm down. "B" workout.
Workout #9 : Strength
Core Only
Planned Time: 0:20:00
2 sets of your ab/core exercises for 20 minutes - Ab Crunches, Back Extensions. I highly recommend using an Exercise Ball, Free Motion Cable Cross Machine, Bosu Ball. "B" workout.
Planned Time: 0:20:00
2 sets of your ab/core exercises for 20 minutes - Ab Crunches, Back Extensions. I highly recommend using an Exercise Ball, Free Motion Cable Cross Machine, Bosu Ball. "B" workout.