Ironman with Power, Int-Adv
17 weeks - $135.00
Total Miles: 262
Total Hours: 217
Total Miles: 262
Total Hours: 217
17 Week Ironman with Power
This program is an advanced plan to take you to an Ironman in 17 weeks by using a power meter with the confidence that you can complete the race without difficulty.
This plan should be used for an athlete who has the following characteristics:
1. A very strong base of 4-6 months of consistent training
2. A strong swim or run background
3. They have trained for at least 10-12 hours per week
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 14-20 hours pretty consistently and some of the easier weeks are around 9 hours.
Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
This program is an advanced plan to take you to an Ironman in 17 weeks by using a power meter with the confidence that you can complete the race without difficulty.
This plan should be used for an athlete who has the following characteristics:
1. A very strong base of 4-6 months of consistent training
2. A strong swim or run background
3. They have trained for at least 10-12 hours per week
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 14-20 hours pretty consistently and some of the easier weeks are around 9 hours.
Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
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 : Other
Planned Time: 0:00:00
Welcome to the D3 IM with Power Plan! Please read the attached documents and be familar with the training terms. If you have any questions, please email me directly: Mike @ D3 multisport . com - Happy Training and Good Luck!
Workout #2 : Run
5 miles AeT
Planned Time: 0:50:00
WU: 10 ' MS: run 5 miles at AeT- about 15-20 bpm below your LT (race pace HR) CD: 10'
Planned Time: 0:50:00
WU: 10 ' MS: run 5 miles at AeT- about 15-20 bpm below your LT (race pace HR) CD: 10'
Workout #3 : Bike
Easy
Planned Time: 1:30:00
90' ride at 65-75% of FTP on a flat to rolling course. Easy on the pedals and just get some time in the saddle.
Planned Time: 1:30:00
90' ride at 65-75% of FTP on a flat to rolling course. Easy on the pedals and just get some time in the saddle.
Workout #4 : Swim
Planned Time: 1:15:00
Warm-up 400+ 3 * 200 on 20" rest 2 * 50 back 1:30 rest 3 * 200 on 20" rest 2 * 50 back 1:30 rest 3 * 200 on 20" rest - descend each set of 200s. 100 easy swim 6 * 75 kick 600 pull 100 easy swim 12 * 75 (3 * 1st drill, 2nd Stroke, 3rd easy, 4th FAST) 20" rest 200 Warm-down
Workout #5 : Strength
New Weight Training Program
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Workout #6 : Strength
New Weight Training Program
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Workout #7 : Run
Run Base: Strength - 70 min
Planned Time: 1:10:00
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.
Planned Time: 1:10:00
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.
Workout #8 : Bike
Recovery: Very Easy - 60 min
Planned Time: 1:00:00
Easy spin for 60' in small chain ring. Wattage should be about 65% of FTP.
Planned Time: 1:00:00
Easy spin for 60' in small chain ring. Wattage should be about 65% of FTP.
Workout #9 : Swim
Variably paced
Planned Time: 0:30:00
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim . MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s. CD: 200 kick easy. 100 swim good form. Total—1600
Planned Time: 0:30:00
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim . MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s. CD: 200 kick easy. 100 swim good form. Total—1600