Description
Triathlon: Ironman Triathlon Training Plan - Intermediate: 7.25 to 18 hrs/wk
Author: Gale Bernhardt
13 weeks - $64.95 (There is a 10% discount when ordering from Gale Bernhardt’s website.)
Total Hours: 156
This is the sister plan to the famous “Thirteen Weeks to a Thirteen-Hour Ironman Distance” plan and is appropriately titled “Thirteen Weeks to a Sub-Thirteen Hour Ironman Distance Race.” If it is possible to train to successfully finish an ironman distance event in 13 hours with 13 weeks of preparation, not training over 13 hours in any given week; how about breaking the 13-hour mark in 13 weeks of training? It is that very question that inspired me to design this plan.
This plan is for the experienced triathlete, who currently averages 12 hours of training per week. You can swim two to three times per week for about an hour. You ride two or three days per week and a three-hour ride is easy and normal for you. You run two or three days per week and can comfortably run long for between 1:30 and 1:45.
You can see if the plan is right for you by having a look at the Plan Preview. Weekly training hours for the plan are between 7:15 and 18:00. To best utilize the plan you need to know your T-Pace in swimming (see the Swimming Intensity document) and heart rate zones discussed in the Intensity document in the Supporting Documents section, link at the bottom of the web page.
Q & A
Q – I see “Workouts in a Binder” mentioned on the swimming instructions preview, do I need to purchase that product to successfully complete the program?
A – Swimming is a bugger for several reasons. One is that some people prefer swimming with a masters group and do not want specific workouts for the swim portion of the plan. They want guidelines for what kind of intensity to hold during the masters workout. Others prefer suggested workouts, but they want to modify any suggestion to meet personal needs. (Because people with a swimming background can complete significantly more yards during a particular one-hour swim workout than a beginning swimmer can.)
Additionally, I don’t want athletes paying for something they don’t need.
For the reasons stated above, I did not bundle a purchase of “Workouts in a Binder for Triathletes” with individual training plans; but left that product as an optional purchase, available at in my online store and many major book and triathlon retailers. This product has totally waterproof workout pages designed with two levels for each workout. Those levels can also be modified to meet the needs of shorter workouts. This design was conceived to eliminate the frustration associated with printing workouts onto paper, putting them in a baggie, only to get mid-way through the set and find water leaked into the bag and destroyed the workout.
Q – What if I don’t like the plan once I’ve seen it?
A – Because discounted plans are offered through this site and a coding system, no refunds are allowed. If you are worried about wanting or needing a refund, you can forego the discount and purchase the plan directly from the TrainingPeaks website. Refunds for training plans are offered for a limited time after purchase. You can find this training plan on that site by following this link.
Q – What do I get with a training plan?
A – After purchase, you will receive an email with instructions on how to download and access your training plan. Your plan will be available in your own private online training log account. You will enjoy the following benefits and more:
Daily e-mails with your next workout keep you on track
Create your own routes or search the library of routes for tracking your workouts
Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Complete nutrition tracking to monitor your diet
Get support and answers on a message board specific to your plan and access to more message boards
Sample workouts:
Workout #1 : Strength
Planned Time: 1:00:00
Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.
Workout #2 : Run
Planned Time: 1:00:00
BT: These intervals begin work on lactate threshold speed. On a mostly flat course or treadmill, complete the number of assigned repeats for the minutes indicated on your plan, allowing heart rate to rise into Zone 3 over the course of the interval. Take recovery time as indicated on your plan, between work intervals. Begin timing the interval as soon as effort is increased. After heart rate reaches Zone 3, hold it there until the end of the interval.
Workout #3 : Swim
Planned Time: 1:00:00
BT: Swim with masters or on your own, control the intensity, so RPE of the main set is mostly in Zone 3. Some plans offer an optional main set workout in the comment section. You can also select a Workouts in a Binder card (E).
Workout #4 : Bike
Planned Time: 1:00:00
BT: These intervals begin work on lactate threshold speed. On a mostly flat course or indoor trainer, complete the prescribed intervals allowing heart rate to rise into the Zone 3 over the course of the interval and no higher. After heart rate is in Zone 3, try to hold it there until the end of the interval. Begin timing the interval as soon as you begin an increased effort - do not wait to begin the clock when heart rate just reaches Zone 3. All work intervals begin when effort is increased and end when effort is decreased. Rest for the indicated time between intervals.
Workout #5 : Run
Planned Time: 0:30:00
Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.
Workout #6 : Swim
Planned Time: 1:00:00
The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )
Workout #7 : Bike
Planned Time: 1:00:00
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.
Workout #8 : Bike
Planned Time: 3:00:00
BT: This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.
Workout #9 : Swim
Planned Time: 1:00:00
The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )
