***New 2010 Ironman Canada Training Plan*** by Ben Greenfield, 36 week plan begins January
35 weeks - $199.00
This training plan is specifically tailored to the Ironman Canada course, and is designed for ALL levels, because it includes specific testing sessions to identify your customized intensities for each workout. It was written by 2008 Trainer of the Year and triathlon coach Ben Greenfield, using advanced training techniques based on science and practical experience. This plan will bring you to the starting line in Penticton, Canada with superior fitness and confidence.
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
1
Planned Time: 0:0
During your strength sessions for the next 10 weeks, the focus needs to be on basic force building and multi-joint, functional moves like the squat, press and deadlift. This is also the time to be working on stability and balance. No power, explosiveness or "high heart rate" strength workouts. Rep range should be 8-12. Become stronger in the weightroom during this time, not fitter.
Workout #2
Test
Planned Time: 0:0
Go to a track. Warm-up easy jog 15-20 minutes. Subtract 20 beats from your blood lactate threshold, then run 1 mile (4 laps) at that number. Do not stop running, but split your lap at this point and record time, avg heart rate and rating of perceived exertion on a 1-10 scale during that first mile. Do this again for the second and third mile, staying at that aerobic heart rate range. Also record avg heart rate for the entire 3 miles. Cool-down run 10-20 minutes.
Planned Time: 0:0
During your strength sessions for the next 10 weeks, the focus needs to be on basic force building and multi-joint, functional moves like the squat, press and deadlift. This is also the time to be working on stability and balance. No power, explosiveness or "high heart rate" strength workouts. Rep range should be 8-12. Become stronger in the weightroom during this time, not fitter.
Workout #2
Test
Planned Time: 0:0
Go to a track. Warm-up easy jog 15-20 minutes. Subtract 20 beats from your blood lactate threshold, then run 1 mile (4 laps) at that number. Do not stop running, but split your lap at this point and record time, avg heart rate and rating of perceived exertion on a 1-10 scale during that first mile. Do this again for the second and third mile, staying at that aerobic heart rate range. Also record avg heart rate for the entire 3 miles. Cool-down run 10-20 minutes.
Day #2
TTT, road, 3M
Planned Time: 0:0
Tempo Time Trial (TTT). Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LTHR), or bike lactate threshold power (also can be recorded as "CP30" if using critical power zones). Cool-down well.
Planned Time: 0:0
Tempo Time Trial (TTT). Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LTHR), or bike lactate threshold power (also can be recorded as "CP30" if using critical power zones). Cool-down well.
Day #3
Work uphills, zones 1-3.
Planned Time: 0:0
Warm-up 10-20 minutes, then find a steep hill that takes 1-2 minutes to climb. Run in a slow, controlled manner up the hill, pushing through the toes and focusing on force application. Walk or light jog back down the hill. Goal is 7-10 repeats. Easy cool-down jog.
Workout #2
Breathing Drills
Planned Time: 0:0
Warm-up 500m. See www.pacificfit.net/SwimDrillPlayer.html. Then swim 5x50m No Breathers (breathe minimally). Swim 200-300 meters, focusing on relaxed breathing. Then swim 5x50m popeye breathing. Swim 200-300 meters, focusing on limiting head out of water. Swim 5x50m balanced breath. Swim 200-300 meters, focusing on balanced breathing. Cool-down 500m. Total 2500.
Planned Time: 0:0
Warm-up 10-20 minutes, then find a steep hill that takes 1-2 minutes to climb. Run in a slow, controlled manner up the hill, pushing through the toes and focusing on force application. Walk or light jog back down the hill. Goal is 7-10 repeats. Easy cool-down jog.
Workout #2
Breathing Drills
Planned Time: 0:0
Warm-up 500m. See www.pacificfit.net/SwimDrillPlayer.html. Then swim 5x50m No Breathers (breathe minimally). Swim 200-300 meters, focusing on relaxed breathing. Then swim 5x50m popeye breathing. Swim 200-300 meters, focusing on limiting head out of water. Swim 5x50m balanced breath. Swim 200-300 meters, focusing on balanced breathing. Cool-down 500m. Total 2500.
Day #4
Big gear climbs
Planned Time: 0:0
Warm-up 10-20 minutes, then ride 8-12 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is Zone 5, or lactate threshold +10 beats.
Planned Time: 0:0
Warm-up 10-20 minutes, then ride 8-12 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is Zone 5, or lactate threshold +10 beats.
Day #5
Recovery Day
Planned Time: 0:0
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Planned Time: 0:0
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Day #6
LT test, 30' TT, avg HR?
Planned Time: 0:0
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Record this value as your new LT or AT (they both denote the same value).
Planned Time: 0:0
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Record this value as your new LT or AT (they both denote the same value).
Day #7
1000 TT
Planned Time: 0:0
WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick. MS: This set will establish your �T-time.� After the warm-up, swim 1000 yards/meters at a constant pace and good effort�as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your �T-pace.� CD: At and easy pace/effort swim 500. Total�1900
Planned Time: 0:0
WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick. MS: This set will establish your �T-time.� After the warm-up, swim 1000 yards/meters at a constant pace and good effort�as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your �T-pace.� CD: At and easy pace/effort swim 500. Total�1900