Ironman Melbourne Asia-Pacific Championship

March 24, 2013

Select one of the specific plans below or view all Ironman Plans. All plans can be imported directly into your TrainingPeaks workout calendar to analyze and track your progress as race day approaches.

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Dave Scott's Ironman Training Plan (Experienced/Advanced, 12 Weeks, Sunday Race)
by Dave Scott, 6x Ironman World Champion 12 weeks $199.00

Performing at a level to qualify for Kona requires devotion, dedication and the “right” training program.

Designed for the EXPERIENCED to ADVANCED triathlete, 6x Ironman World Champion Dave Scott has hand-crafted this Ironman distance training plan with the wisdom and tools of 30+ years of coaching expertise to give you a challenging plan that will take you to the next level.

Beginning 12 weeks before your goal race, this training plan incorporates a purposeful and progressive training protocol leading up to your goal race. The plan – with a minimum of 3 swims, 3 bikes and 3 runs per week each - begins at 14 hours per week and builds up to 21 hours per week before tapering. Monday is the designated day off.

This program may be set to start or end at any time for a goal race that takes place on a Sunday. If your race is on Saturday, please chose the Saturday version of our plan.

This plan includes "marker sets,” which are periodic tests designed to challenge you, assess your progress and provide a realistic projection of race day potential, plus, time trials, unique bricks and race-specific workloads that simulate the challenges of your Ironman-distance event. Key blocks of intensity extract the maximum potential out of your physiology. Programs that only focus on going long and steady often overlook these important intensity sessions.

Dave’s Ironman plan is challenging, entertaining and the ultimate confidence builder for your preparation to EXCEL.

Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!

Questions? Please visit Dave on the web at davescottinc.com or email: info@davescottinc.com.

Dave Scott's Ironman Training Plan (Novice to Intermediate, 08 Weeks, Sunday Race)
by Dave Scott, 6x Ironman World Champion 8 weeks $149.00

Designed for the NOVICE to INTERMEDIATE triathlete, this 8-week training plan by Dave Scott will prepare you for the ultimate challenge of any Ironman distance race. The plan starts out at 16-17 hours per week and builds to 21 hours per week over the course of the plan prior to tapering to prepare you optimally for race day. The plan workouts are progressive and typically have 3 sessions per week per discipline (i.e. swim, bike, run). Monday is the designated day off.

This program may be set to start or end at any time for a goal race that takes place on a Sunday. If your race is on Saturday, please chose the Saturday version of Dave's plan.

This plan includes "marker sets,” which are periodic tests designed to challenge you, assess your progress and provide a realistic projection of race day potential. You have the flexibility of adding or deleting workout sessions depending upon your progression, work commitments, and available training time.

Following this program by completing at least 70% of the training sessions will give the fitness and confidence you need to perform successfully in you Ironman distance triathlon.

Sign up and get ready for a fun, challenging training program!

Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!

Questions? Please visit Dave on the web at davescottinc.com or email: info@davescottinc.com.

Ironman Build-Peak-Race Period (Advanced)by Joe Friel 12 weeks $99.95

This 12-week Ironman Build-Peak period training plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. It works equally well for over-50 and under-50 athletes. Following this plan will prepare you for your Ironman race by including all of the elements used by Joe in training his advanced IM athletes. To start this plan you should have completed 2 or more Iron-distance races and have a goal of improving your personal best race time. There are optional workouts included in most weeks to allow you to customize the plan to your capacity for training. Weekly volume ranges from 16 to 21 hours based on your optional choices. The exception is in R&R weeks every third week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance. This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

Ironman Build-Peak-Race Period (Intermediate)by Joe Friel 12 weeks $99.95

This intermediate-level, 12-week Ironman Build-Peak period training plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Both over- and under-50-year-old athletes may use it. Following this plan will prepare you for your Ironman race by building exceptional aerobic fitness. To start this plan you should have completed 1 or more Iron-distance races and have a goal of improving your personal best race time. Weekly volume ranges from 16 to 19 hours with 14-hour R&R weeks every third week to allow for recovery, adaptation and improved performance. This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

Ironman First Time 10-15hrs/wkby Joe Friel 24 weeks $149.95

This is a 24-week plan for the first-time Ironman triathlete created by Joe Friel using the principles in his books--The Triathletes Training Bible and Going Long. Over the course of 24 weeks the weekly volume builds from 10.5 to 14.75 hours. There is an R&R period every third week to allow for recovery and adaptation.
If you are starting this plan with fewer than 24 weeks remaining until your Ironman race you may jump in at any point along the way so long as you have been training consistently for at least the number of weeks you are missing from the schedule.
Most weeks include 3 workouts in each sport plus strength training once (last 12 weeks) or twice (first 12 weeks). It is strongly suggested that you own and know how to use a heart rate monitor while following this plan.
Should you have any questions along the way you may contact Training Bible Coaching at www.trainingbible.com.

Ironman Specific Prep - 12 wks (11-14 hrs per wk) by Gordo Byrn 12 weeks $119.95

This plan assumes that you have completed one of my Base modules and have established your endurance.

The best way to incorporate this plan into your seaon is to complete one of my 15 week base modules that ends with a Half Ironman race. Then... take 2-3 weeks of lighter training to recover from the race and prepare for the Specific Preparation block.

If you are racing a late season Ironman event then I recommend you phase your year as either: Base/Base/IM Specific Prep; or Base/Half IM Specific Prep/IM Specific Prep. Drop me a line if you want my advice on how best to play it.

Remember that Ironman is a LONG day for everyone. You will see that the key workouts of this block are designed to build your endurance and help teach you what it takes to run well and finish strong.

The core load varies between 11 and 14 hours per week. Rather than dropping weekly volume way down in recovery weeks, I have built in mini-recovery-blocks of 3-5 days duration.

Strength training is not emphasized but I have placed one strength session per week into the plan. This session falls on Wednesday. Within my own training I would use two session per week until the until the final two weeks of the plan. If you want to place a second strength session then the combo that fits best is Wednesday/Sunday.

The swimming program is focused on distance freestyle improvement with main set distance capped around 3200 meters (3500 yards). Where appropriate, I have explained how to dial the program up, or down.

I hope you enjoy,

gordo

Kona Qualifier Ironman Specific Prep - 11 Weeks by Gordo Byrn 11 weeks $149.95

This plan assumes that you've successfully completed my Ironman Specific Prep Block and have Kona-Qualifer Fitness.

This is an advanced program for very experienced athletes.