6 x 50 @ speed intensity, RI=0:20 Swim the maximum-intensity segment as though it were a race. WU: 350 @ low aerobic intensity A Detailed 1 Year Triathlon Training Plan for Ironman Races - JMFitness A triathlon coach can write a training plan that is unique to you, whether that means providing swim lessons at the beginning of your 70.3 journey or creating a training plan that is adjusted to your shift work schedule or upcoming business travel, when you may not have access to a pool. For some, it can be a challenge to find an hour during the work day for a swim or three hours for a long ride on the weekend. Break up your swim workouts, into smaller chunks with regular rest periods. WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Steady State Bike: 1:45 MS: Run 2 hours and 30 minutes @ moderate aerobic intensity Foundation Bike: 1 Hour Unlike sprint- and Olympic-distance triathlons, which can mostly be completed on the energy stored in the muscles and liver, a half Ironman will require you to top off your glycogen stores throughout the race by eating at strategic points throughout the event. 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ low aerobic intensity 8 x 25 @ speed intensity, RI=0:20 MS: Run 30 minutes @ threshold intensity, Friday WU: 250 @ low aerobic intensity 100 FS Breathe every 5 in Z2 + 20 secs rest. CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 Swim Base: 3100 Yards Swim 1.2 miles Looking to race a half-Ironman distance in the next six months? Brick Workout: 1:30 MS: Run 40 minutes @ moderate aerobic intensity We suggest you always know what swim youre doing, before you get in the pool. This mid-levelIronman training plan iscustom made for those who want to do more than just finish an Ironman. Most of your training can be done at chatting pace, but its also good to include some harder efforts. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2000 m/yards with rests, ride for 2 hrs 30 mins and run for 75 mins but not all on the same day. This has a bearing on the difficulty level you choose. As many coaches like to say, its not just how well you train that will determine your fitness, but also how well you recover. Youll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic pace Who can do a half-iron triathlon? 6 x 50 @ speed intensity, RI=0:20 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 A half Ironman consists of a 1.9km swim, 90km cycle and 21km run. 36 Week Beginner Ironman Training Plan Week 1 Tuesday Wednesday Thursday Friday Saturday Sunday TOTAL Time Swim 1500 TECH-A 1500 ST-A 1500 E-A 1:30 . WU: Run 10 minutes @ moderate aerobic intensity Running Strides:MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. Swim Base: 2300 Yards 30 BR 24.8 miles RS 1:30 Z1 4:10 Run 30 Z1/Z2 15BR 15 BR 6.2 miles RS 2:00 8:45 Week 14 Swim 2500 TECH-B 3000 ST-B 2500 E-B 2:40 Bike 45 TEMPO-B 40 Z1 2:00 Z1/Z2 3:25 . CD: 350 @ low aerobic intensity, Long Bike: 3 Hours Exercise physiologist Dr. Stacy Simsrecommendsmen and women take in 20-30g of protein in the 30-45 minutes immediately following a workout; women should also take in 0.75g of carbohydrates per kilogram of body weight immediately following prolonged sessions in order to maximize muscle glycogen restoration and men 1-1.2 g/kg body weight. Beginner IRONMAN 70.3 Triathlon Plan. 24 weeks. Reusable Plan You should be able to chat at this intensity. WU: 350 @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity WU: 21 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Long Bike: 2 Hour MS: 1 hour and 10 minutes @ moderate aerobic intensity MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 5 mins in upper Z3 + 2 mins recovery in Z1. The last two weeks of this training plan are a taper period. CD: 10 minutes @ recovery intensity, Sunday Better organization means less chance of forgetting something when it matters. MS: 1 hour and 40 minutes @ high aerobic intensity CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 Check out Triathletescomprehensive, illustrated guide to buying tri gear. Click on each category below for Triathletes handpicked gear roundups and buyers guides for our editors best recommendations: Youll need a wetsuit not only for warmth, but for increased buoyancy, which leads to speed. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 1 hour and 25 minutes @ high aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Thursday CD: 350 @ low aerobic intensity, Tempo Bike: 1:55 When racing a half-iron triathlon, anti-chafe lube is essential.

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