***New 2010 Ironman CDA Training Plan*** by Ben Greenfield, 25 week plan begins January - All Levels
25 weeks - $199.00
This program is designed for ALL levels, because it includes specific testing sessions to identify your customized intensities for each workout. Are you a busy person who still wants to compete in Ironman? Then this "Quality Over Quantity" plan is for you, with just 8-12 hours of training per week, and detailed daily workouts written by 2008 Trainer of the Year and triathlon coach Ben Greenfield. Each session is based on the concept that high intensity interval training results in superior endurance adaptations, compared to high volume training.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Recovery spin
Planned Time: 0:0
30-60 minute spin at 50-60% intensity. Intensity will be prescribed with more detail after next week's testing. Just "get a feel" for your bike, and make any necessary adjustments.
Planned Time: 0:0
30-60 minute spin at 50-60% intensity. Intensity will be prescribed with more detail after next week's testing. Just "get a feel" for your bike, and make any necessary adjustments.
Day #2
Hand Feel
Planned Time: 0:0
1500m easy swim at 50-60% intensity. Get a feel for the water, practice breathing, stroke mechanics and working out the off-season kinks!
Workout #2
Aerobic practice
Planned Time: 0:0
20-30 minute easy aerobic run. Practice high cadence, leaning forward, and relaxed posture. Preferably soft surface.
Planned Time: 0:0
1500m easy swim at 50-60% intensity. Get a feel for the water, practice breathing, stroke mechanics and working out the off-season kinks!
Workout #2
Aerobic practice
Planned Time: 0:0
20-30 minute easy aerobic run. Practice high cadence, leaning forward, and relaxed posture. Preferably soft surface.
Day #3
Recovery spin
Planned Time: 0:0
30-60 minute spin at 50-60% intensity. Intensity will be prescribed with more detail after next week's testing. Just "get a feel" for your bike, and make any necessary adjustments.
Planned Time: 0:0
30-60 minute spin at 50-60% intensity. Intensity will be prescribed with more detail after next week's testing. Just "get a feel" for your bike, and make any necessary adjustments.
Day #4
Hand Feel
Planned Time: 0:0
1500m easy swim at 50-60% intensity. Get a feel for the water, practice breathing, stroke mechanics and working out the off-season kinks!
Workout #2
Aerobic practice
Planned Time: 0:0
20-30 minute easy aerobic run. Practice high cadence, leaning forward, and relaxed posture. Preferably soft surface.
Planned Time: 0:0
1500m easy swim at 50-60% intensity. Get a feel for the water, practice breathing, stroke mechanics and working out the off-season kinks!
Workout #2
Aerobic practice
Planned Time: 0:0
20-30 minute easy aerobic run. Practice high cadence, leaning forward, and relaxed posture. Preferably soft surface.
Day #5
Recovery Day
Planned Time: 0:0
This day is completely devoted to recovery. Highly suggested: 20-30 minutes Yoga, 20-60 minute massage OR foam roller session, 10-20 minute ice bath, and light walking outdoors or playing with family.
Planned Time: 0:0
This day is completely devoted to recovery. Highly suggested: 20-30 minutes Yoga, 20-60 minute massage OR foam roller session, 10-20 minute ice bath, and light walking outdoors or playing with family.
Day #6
Recovery spin
Planned Time: 0:0
30-60 minute spin at 50-60% intensity. Intensity will be prescribed with more detail after next week's testing. Just "get a feel" for your bike, and make any necessary adjustments.
Planned Time: 0:0
30-60 minute spin at 50-60% intensity. Intensity will be prescribed with more detail after next week's testing. Just "get a feel" for your bike, and make any necessary adjustments.
Day #7
Aerobic practice
Planned Time: 0:0
20-30 minute easy aerobic run. Practice high cadence, leaning forward, and relaxed posture. Preferably soft surface.
Planned Time: 0:0
20-30 minute easy aerobic run. Practice high cadence, leaning forward, and relaxed posture. Preferably soft surface.