What do you get with a training plan?
Workout #1 : Swim
1000 TT: Assess Fitness
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Workout #2 : Custom
Planned Time: 0:00:00
Welcome to the D3 Ironman Plan by HR for Beginners! Please read through all the attached documents. If you have any questions email me directly: mike @ D3 Multisport . com - Enjoy the plan and Good Luck!
Workout #3 : Bike
Bike TT 30': Assess Fitness
Planned Time: 1:15:00
Power Testing Protocol:
Long warm up of at least 20'. Then ride 5x1' at 100 rpms, with 1' recovery. Then you'll ride 5’ hard – 95- 100% effort. Then take an easy 10’ easy spinning before starting the test: Pick a route that you can ride for 30 minutes as hard as you can (Other options are 2x20’ with a 2’ recovery, or a 30' on an indoor bike trainer). If you ride outside, then a flat course or out-back course is best. When you are done ride easy for at least 10'. Record average power, speed & heart rate.
Workout #4 : Swim
Form - 1600 yds
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.
Workout #5 : Run
Run 30' TT: 55 min
Planned Time: 0:55:00
After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Think of this as a 'best effort' test/race. This can be run on track the or measured course (flat). Record the pace and avg HR and get a 10 minute cool down.
Workout #6 : Bike
Planned Time: 1:00:00
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
Workout #7 : Day Off
Planned Time: 0:00:00
Workout #8 : Bike
Planned Time: 2:00:00
Ride how you feel. If tired, ride in Zones 1-2 (RPE 5-6, 60-70IF) alone. If fresh, ride in all zones and may be a group ride. Be smart!
Workout #9 : Run
Planned Time: 0:45:00
Run 30-45' Zone 1 (RPE 5, E Pace)