IRONMAN 70.3-DISTANCE 10-WEEK TRAINING PROGRAM: DESCRIPTION DOCUMENT By David B. Glover web: enduranceworks.net email: david@enduranceworks.net 2010 ENDURANCEWORKS, LLC 1
Waiver of Liability: What you are about to undertake is a fitness program. Injuries may occur in any exercise program, as with this specific program written by David Glover and ENDURANCEWORKS, LLC. By downloading and using this program, you are waiving any liability to David Glover or ENDURANCEWORKS, LLC. This is a recommended program that has worked for many others. It may not be right for you. It is recommended that you consult a physician before undertaking any new fitness regiment. All rights reserved. No part of this work may be reproduced or used in any form or by any means without written permission from the author. Any unauthorized transmission electronic or printed is prohibited. Please note: Ironman, Ironman Triathlon and 70.3 are registered trademarks of the World Triathlon Corporation. Any non-race specific references to the word Ironman or iron distance in this document simply refer to a triathlon that is the standard length established by the original Ironman race in Hawaii (2.4-mile swim, 112-mile bike and 26.2- mile run). Any non-race specific references to the word Ironman 70.3 or half-iron distance in this document simply refer to a triathlon that is the half the standard length established by the original Ironman race in Hawaii (i.e. 1.2-mile swim, 56-mile bike and 13.1-mile run). 2010 ENDURANCEWORKS, LLC 2
Introduction Congratulations for taking on the Ironman 70.3 challenge! The race is a unique physical challenge in sport a 70.3- mile swim, bike and run odyssey where you toe the line with hundreds and even thousands of other athletes. You need to have the fitness to cover the distance, but being fit isn t enough to get you to the finish line. As much as it is a physical test, the race is a mental challenge as well as you experience potential discomfort, obstacles, loneliness and even disappointment. Ironman 70.3 is a personal challenge to give everything you have to cross the finish line. No matter if you want to go 4:00 to win or 7:59 to finish, training for an Ironman 70.3 takes motivation and desire. I want to help make your experience the best possible as I share the lessons learned, best practices and expert knowledge that I ve accumulated from fifteen years of triathlon racing and working with hundreds of athletes like you. I share this knowledge and experience with the athletes I coach, and in my training plans and comprehensive training guide, I ll share what I know with you. All you need to supply is the motivation and the desire! Good luck, David B. Glover Elite Triathlete and Coach "The ability to conquer oneself is no doubt the most precious of all things sports bestows on us." Olga Korbut, Olympic Gold Medal Gymnast 2010 ENDURANCEWORKS, LLC 3
Plan Objective The objective of this training program is to provide the NOVICE and INTERMEDIATE athlete with a structured and periodized plan to prepare for any Ironman 70.3-distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). Plan Overview The training plan progresses from 10 to 14 hours (peak) of training per week prior to tapering and breaks down the 24-week training schedule into the following periods: WEEKS PERIOD MAX HRS 1-4 Base 12 6-7 Build 14 8-9 Peak 12 10 Race 4 A typical week during a Base Period looks like: DAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday WORKOUT Off day Swim / Bike Long Run Swim / Bike Swim / Run Long Bike / BRICK Run / Strength I adjust the frequency, intensity and duration of the workouts each week in order to meet the desired objectives for that training period. Level of intensity is given in order to differentiate levels of intensity that stimulate different training responses and maximize training time while minimizing risk of overtraining, burnout and injury. Training intensity can be measured by a variety of methods including rate of perceived effort (RPE) i.e. how you feel and a heart rate monitor. I recommend using a heart rate monitor in combination with RPE. The training guide included with the training plan includes field tests that you can perform to determine your heart rate training zones. 2010 ENDURANCEWORKS, LLC 4
The plan includes a comprehensive 30+ page training guide that you can download once you purchase the plan. Athlete Requirements You should also be able to complete the following workouts prior to beginning plan: - Swim: 800 meters or yards continuously - Bike: 40 miles / 64 Km - Run: 8 miles / 12 Km 2010 ENDURANCEWORKS, LLC 5
About the Author Author of Full Time & Sub-Nine: Fitting Iron Distance Training into Everyday Life, David Glover is certified as a coach by both USA Triathlon and USA Cycling. David currently coaches a full range of Ironman triathletes from first timers to experienced veterans qualifying for Hawaii through his company, ENDURANCEWORKS, LLC. As a triathlete, David has completed about 100 triathlons including twenty-six Ironman distance races since 1995, qualifying for Ironman World Championship in Hawaii numerous times, achieving a personal best time of 8:51 and winning five races overall. David was a 6x USAT All-American prior to turning pro from 2007-2009 and was inducted into the Vineman Hall of Fame in 2007. David has his BS from the U.S. Naval Academy and MSE from Catholic University. He is currently pursuing an MS in Applied Performance Physiology through Eastern Michigan University. In addition to writing weekly in his blog (davidglover.net), David also writes a quarterly column called The Athlete s Edge for Tri-DC Magazine (tri-dc.com). For more information about David s coaching services and other training programs, camps and seminars, please visit: enduranceworks.net. Included with the purchase of this program, you may email David with any questions about the plan. He will respond as soon as possible. Address: Email: 2010 ENDURANCEWORKS, LLC ENDURANCEWORKS, LLC Attn: David Glover 707 York Rd Suite 3211 Towson, MD 21204 david@enduranceworks.net 6