Train in your race kit when possible Train using the same nutrition you plan to use on race day Train on your race-day bike when possible
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1 The plan 12 WEEKS TO IRONMAN TEST your mettle IN THIS INFamOUS ENDURaNCE RaCE WITH OUR EXPERT PLaNS Meet the expert Phil Mosley Coaching editor of Triathlon Plus Mosley has coached dozens of triathletes to Ironman success ironman is the ultimate test of triathlon endurance, and with 12 weeks left there s no room for messing about. it s time to knuckle down, or it ll be a very long day out. thankfully these plans are designed to get you fit and race ready without taking over your life. they follow on from the ironman Foundation plan we published in triathlon Plus issue 23. Don t worry if you didn t see it, because as long as you ve trained consistently over the last 12 weeks, there s no reason why you can t start now. There are two plans to choose from here, one for the time poor which takes up to 13 hours per week, and one for time rich which takes anything up to 16 hours. They re by no means easy after all you ll be racing a 3.8km swim, 112-mile bike ride and 26.2-mile run, but the sessions do progress over time, so it doesn t all come at once. You ll need to spend a big chunk of your weekends training, so it s a good idea to run it past your family and friends first. Then stick a copy of your training plan onto the fridge so everyone can see it. The longest run I ve set is two hours. I know you ll be out for longer on race day, but keeping it lower enables you to train consistently, rather than breaking down with injury and fatigue. After all, it s what you do regularly in training that counts, not what you do once or twice. I ve read that multiple Ironman World Champ Dave Scott never ran further than 13 miles in training either, and it didn t do him any harm. Finally, regardless of what the plan says, if you start losing your appetite, struggle to sleep or become abnormally grumpy take at least a couple of days rest. Coach s Tips Train in your race kit when possible Train using the same nutrition you plan to use on race day Train on your race-day bike when possible are these plans for you? To start these Ironman training plans you should already be able to: front crawl, non-stop Ride your bike for at least 3 hours Run non-stop for 90 minutes Photos Corbis Illustrations Phil Nicodemi How it works Get your guide ready to go Cut out the guide following the dotted outline Fold the guide in quarters using the fold guides Now carry it with you for reference while training 90 may 2011
2 The plan Ironman: Time poor Your 12-week plan Training Zones Using these Training Zones will help you train at the right intensity for each session. This helps develop specific aspects of your fitness, as well as making sure you don t overdo it. You can either estimate your intensity using the Training Zone descriptions, or use a heartrate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages provided and subtract them from your maximum heart rate to calculate your zones. Tools like cycle power meters and GPS watches will also help track your training progress, but they re not essential for these plans. These training zones are only a guide, so don t worry about being overly precise with heart rates because they ll fluctuate anyway. It s good to be mindful of your intensity but it s even more important that you get out there and enjoy your training. Mon 13 hours per week ironman Follow this plan to Get ironman race ready in less than 13 hours per week week 01 week 02 Swim 2,550m WU : 200m FC, 2x200m [50m FC,100m K, 50m FC (20secs RI)] MAIN : 300m, 200m, 100m (20sec RI) 200m,100m, 50m NS (25sec RI). 200m in Z4 (30sec RI). 100m in Z4 (30sec RI). 6x100m PULL (25sec RI) Swim 2,600m WU : 6x75m (20secs RI) MAIN : 2x200m (20secs RI). 100m in Z3, (20secs RI). 2x200m (25secs RI). 100m in Z3 (25secs RI). 2x300m (30 RI). 100m in Z3 WD Z1: 6x75m (50m FC, 25m BACK) (20secs RI) Zone 1: Recovery 60 to 65% of max. Easy pace, feels nice and light. Zone 2: Steady 65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe just through your nose if you wanted to. Zone 3: Tempo 75% to 80% of max. Fairly hard but sustainable pace. Zone 4: Race Tempo 80 to 90% of max. Hard pace. Sustainable, but requires real focus. KEY WU Warm up WD Warm down MAIN Main set FC Front crawl PULL Front crawl using a pull float RI Rest interval BUILD Swim each 25m slightly faster than the previous K Kick NS Negative split (swim the second half of a rep faster than the first) REC Recovery DESC Descending (swim each rep faster than the one before) BI Bilateral (breathe every third stroke) BREAST Breaststroke BACK Backstroke stay in the training Zone with triathlon plus Mon week 03 week 04 WU: 300m FC,200m K MAIN : 4x200m as 150m FC, 50m K (30 secs RI). 600m PULL (60secs RI). 8x50m DESC (20secs RI).WD Z1: 200m FC RECOVERY WEEK Tue Tue Run Wed WU: 400m FC MAIN : 8x50m BUILD (20secs RI). 400m in Z3 (15secs RI). 2x200m in Z4 (15secs RI). 400m in Z3 (15secs RI). 4x100m in Z4 (15secs RI). Swim 2,550m WU : 2x150m FC, 100m K, 50m FC MAIN Z3: 4 x [50m PULL (15secs RI), 50m REC (15secs RI), 100m BUILD (15secs RI)]. 2x600m NS (30secs RI) or BACK Wed Swim 2,700m WU : 300m FC, 200m K, 100m FC,200m K MAIN : 3x [200m PULL (30secs RI), 3x100m FC DESC 1-3 (15sec RI)]. 300m FC WD Z1: 100m FC WU 500m MAIN 800m at approx Ironman race pace WD 200m Thur Run 90mins Run 1hour45mins Thur Run 90mins WU 13 MAIN 2x3mins at top of Z3+60secs RI WD 10 Fri Fri Sat Brick 3hours 45mins Ride 3hours, straight into Run 15 15mins Ride 4hours in, straight into Run 15 Sat Ride 3hours 45, straight into Run 15 Ride 1hours 40, straight into Run 20 Sun Sun Bike 90mins recovery ride in may
3 week 05 week 06 week 07 week 08 Swim 2,800m WU : 2x200m FC, 4x50m K (15 secs RI) MAIN : 2x300m (20sec RI). 4x25m BACK (15secs RI). 2x250m K (20secs RI). 4x25m BREAST (15secs RI) 2x200m fast (15secs RI). 200m K WD Z1: 200m FC Swim 2,700m WU : 4x300m as (100m FC, 100m K, 100m BI) MAIN : 8x50 BUILD. 3x (150m,100m,50m FC) with the following rests: 1st round (15sec, 10sec, 5sec), 2nd round (20sec, 15sec, 10sec), 3rd round (25sec, 20sec, 15sec)] WD Z1: 200 FC 30mins Ride 4hours 15, straight into Run 15 week 09 Swim 2,900m WU : 300m FC, 200m K, 100m FC, 200m K MAIN 4x250m as [100m Z3, 50m Z4, 100m Z3 (30secs RI)]. 4x150m as [50m Z3, 50m Z4,50m Z3 (20secs RI)]. 4x100m as [25m Z3, 50m Z4, 25m Z3 (15secs RI)]. WD Z1: 100 FC Swim 3,800m Ride 3hours 45, straight into Run 15 AM WU : 6x75m FC (20 secs RI) MAIN : 2x200m (20secs RI). 100m in Z3. 2x300m (30secs RI). 1x100m in Z3. 2x400m (40secs RI). 1x100m in Z3. WD Z1: 6x75m (50m FC, 25m BACK) (20secs RI) WU : 300m FC, 300m K MAIN : 6x150m PULL (DESC 1-6) (20sec RI).6x100m PULL (DESC 1-6) (15sec RI). 6x50m PULL (DESC 1-6) (10secs RI). Brick 5hours Ride 4hours 45, straight into Run 15 week 10 WU : 400m FC, 300m PULL, 200m K MAIN : 1x400m (20secs RI). 2x200m (15secs RI).1x400m (20secs RI). 2x200m (15secs RI). Swim 2,100m MAIN DESC 500s 1 to 4 Run 1hour 45mins Ride 2hours, straight into Run 15 AM Swim 3,100m WU : 300m FC, 300m K (20secs RI) MAIN : 4x150m (10secs RI). 200m K in Z4. 4x150m 200m K in 45mins Ride 4hours, straight into Run 15 week 11 Swim 2,300m WU : 6x75m (20secs RI) MAIN : 1x500m (20secs RI). 1x400m (20secs RI).1x300m (20secs RI). 1x200m (15secs RI). WD Z1: 6x75m (50m FC, 25m BACK) Swim 1.6km MAIN DESC 500s 1 to 3 Ride 1 hour 45, straight into Run 15 AM Bike 90mins RECOVERY WEEK Run Swim 1,600m MAIN DESC 500s 1 to 3 WU 13 MAIN 2x3min at top of Z3+60secs rest WD 10 Run 20 mins Recovery run in, including 4x30secs accelerating to 10km race pace AM Bike 1hour 30mins recovery ride in week 12 Race week WU : 500m FC MAIN Z3: 500m FC WD Z1: 500m mixed strokes (FC, BREAST, BACK) Ride 1hour in Run Bike 15mins in, to check your bike is working ok Swim 15 to 20mins open water in RACE DAY 92 may 2011
4 The plan Ironman: TIme rich TRaining Zones Your 12-Week plan Using these Training Zones will help you train at the right intensity for each session. This helps develop specific aspects of your fitness, as well as making sure you don t overdo it. You can either estimate your intensity, using the Training Zone descriptions, or use a heartrate monitor for a more precise measure. If you use a heart rate monitor, use the percentages provided and subtract them from your maximum heart rate to calculate your zones. Tools like cycle power meters and GPS watches will also help track your training progress, but they re not essential for these plans. 16 hours per week ironman peak For an ironman with this training plan, which takes up to 16 hours per week These training zones are only a guide, so don t worry about being overly-precise with heart rates because they ll fluctuate anyway. It s good to be mindful of your intensity but it s even more important that you get out there and enjoy your training. Zone 1: Recovery 60 to 65% of max. Easy pace, feels nice and light. Zone 2: steady 65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe just through your nose if you wanted to. Zone 3: tempo 75% to 80% of max. Fairly hard but sustainable pace. Zone 4: Race tempo 80 to 90% of max. Hard pace. Sustainable, but requires real focus. KeY WU Warm up WD Warm down MAin Main set FC Front crawl PULL Frontcrawl using a pull float Ri Rest interval BUiLD Swim each 25m slightly faster than the previous K Kick ns Negative split (swim the second half of a rep faster than the first) ReC Recovery DesC Descending (swim each rep faster than the one before) Bi Bilateral (breathe every third stroke) BReAst Breaststroke BACK Backstroke stay in the training Zone with TRiaThlon plus week 01 week 02 week 03 week 04 Sun Sat Fri Thur Wed Tue Mon AM Swim 2,550m. WU : 200m FC, 2x200m [50m FC,100m K, 50m FC (20secs RI)] MAIN : 300m, 200m, 100m (20secs RI). 200m, 100m, 50m NS (25secs RI). 300m in Z4 (30secs RI). 6x100m PULL (25secs RI) PM AM WU : 400m FC MAIN : 8 x 50m BUILD (20secs RI). 400m in Z3 (15secs RI). 2x200m in Z4 (15secs RI). 400m in Z3 (15secs RI). 4x100m in Z4 (15secs RI) WD Z1: 100m FC PM Run 1hour30, including 3x5mins efforts at top of Z3 Bike 1hour Brick 3hours 45mins Ride 3hours (including 2x20min AM Swim 2,600m WU : 6x75m (20secs RI)] MAIN : 2x200m (20secs RI). 100m in Z3 (20secs RI). 400m. 100m in Z3 (25secs RI). 2x300m (30secs RI). 100m in Z3 WD Z1: 6x75m (50m FC, 25m BACK) (20secs RI) PM AM Swim 2,550m WU : 2x150m FC, 100m K, 50m FC MAIN Z3: 4 x [50m PULL (15secs RI), 50m REC (15secs RI), 100m BUILD (15secs RI)] 2x600m NS (30secs RI) /BACK PM Run 1hour 45mins in including 4x5mins at top of Z3 AM 30mins recovery run in PM Bike 1hour30mins Recovery ride in steady state at approx Ironman pace 15mins Ride 4hours in (including 4x15min efforts at top of Z3), straight into Run 15 Wed Tue Mon Sun Sat Fri Thur AM WU : 300m FC, 200m K MAIN : 4x200m as (150m FC, 50m K) (30secs RI). 600 m PULL (60secs RI). 8x50 m DESC (20secs RI) WD Z1: 200m FC PM AM Swim 2,700m WU : 300m FC, 200m K, 100m FC,200m K MAIN : 3x [200m PULL (30secs RI), 3x100m FC DESC 1-3 (15secs RI)]. 300m FC WD Z1: 100m FC PM Run 1hour, including 4x5mins efforts at top of Z3 Bike 1hour 45 Ride 3hours 45 (including 5x10min efforts at top of Z3), straight into Run 15mins in ReCOVeRY Week Run WU 13 MAIN 2x3min at top of Z3+60secs rest WD 10 Ride 1hour 40, straight into Run 20 Bike 1 hour 30mins recovery ride in may
5 week 05 week 06 week 07 week 08 AM Swim 2,800m WU : 2x200m FC, 4x50m K (15secs RI) MAIN : 2x300m in (20secs RI). 4x25m BACK (15secs RI). 2x250m K in Z3 (20secs RI). 4x25m BREAST (15sec RI). 2x200m in Z4 (15secs RI). 200m K. WD Z1: 200m FC PM AM Swim 2,700m WU : 4 x 300m as (100m FC, 100m K, 100m BI) MAIN : 8 x 50m BUILD. 3 x (150m,100m,50m FC) with the following rests: [1st set (15secs, 10secs, 5secs), 2nd set (20secs, 15secs, 10secs), 3rd set (25secs, 20secs, 15secs)] WD Z1: 200m FC PM in Bike 1hour 30mins Ride 4hours 15 (including 2x20min week 09 AM Swim 2,900m. WU : 300m FC, 200m K, 100m FC, 200m K MAIN : 4x250m as [100m in Z3, 50m in Z4,100m in Z3 (30secs RI)] 4x150m as [50m Z3, 50m Z4,50m Z3 (20secs RI)]. 4x100m as [25m Z3, 50m Z4, 25m Z3 (15secs RI)] PM Swim 3,800m steady state at approx Ironman pace Run 1hour 45mins in, including 4x5mins efforts at top of Z3 Bike 1 hour Ride 3hours 45 (including 3x10min AM AM WU : 6x75m FC (20secs RI) MAIN : 2x200m (20secs RI).1x100m in Z3. 2x300m (30secs RI). 1x100m in Z3. 2x400m (40secs RI). 1x100m in Z3. WD Z1: 6x75m (50m FC, 25m BACK) (20sec RI) PM AM WU : 300m FC, 300m K MAIN : 6x150m PULL (DESC 1-6) (20sec RI).6x100m PULL (DESC 1-6) (15secs RI).6x50m PULL (DESC 1-6) (10secs RI). PM in, including 4x5mins efforts at top of Z3 Bike 1hour Brick 5hours Ride 4hours 45 (including 2x20min week 10 WU : 400m FC, 300m PULL, 200m K MAIN : 1x400m (20secs RI). 2x200 (15secs RI).1x400m (20secs RI) 2x200m (15secs RI) WD Z1: 100 m FC Swim 2,100m DESC 500s 1 to 4 WD Z1: 100 m FC Run 1hour in, including 4x3mins efforts at top of Z3 Brick 2 hours 45mins. Ride 2hours 30mins in (including a 10min effort at top of Z3), straight into Run 15 AM AM Swim 3,100m WU : 300m FC, 300m K (20secs RI) MAIN : 4 x 150m (10secs RI). 200 K in Z4. 4x150m 200m K in. PM AM Swim 2,700m WU : 300m FC, 200 K (20secs RI) MAIN : 4x150m (10secs RI). 200 K in Z4. 4x150m 200m K in. PM in, including 4x5mins efforts at top of Z3 Bike 1hour 45mins Ride 4hours (including 5x10min week 11 Swim 2,300m WU, 6x75m (20secs RI) MAIN, 1x500m (20secs RI) 1x400m (20secs RI).1x300m (20secs RI) 1x200m (15secs RI) WD Z1, 6x75m (50m FC, 25 BACK) DESC 500s 1 to 3 Run 40mins in including 3x3mins efforts at top of Z3 Brick 1hour 45mins Ride 1hour 30 in (including a 10min effort at top of Z3), straight into Run 15 AM Bike 1hour 30mins recovery ride in Recovery week Run Swim 1,600m DESC 500s 1 to 3 WU 13 MAIN 2x3min at top of Z3+60secs rest WD 10 Ride 1hours 40, straight into Run 20 week 12 RACE week WU, 500m FC MAIN Z3,500m FC WU Z1 500m mixed strokes (FC, BREAST, BACK) Ride 1hour in Run Ride 20mins in to check your bike over Swim 15 to 20mins open water in RACE DAY 94 May 2011
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