24-WEEK IRONMAN TRAINING PLAN - TrainingPeaks

24-WEEK IRONMAN TRAINING PLAN INTEGRATIVE MULTISPORT I-MULTISPORT.COM

ADAM HODGES, PH.D. This plan comes with the Multisport Training Guide, which provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration. If you have any risk factors for coronary artery disease—e.g. family history, high blood pressure, high cholesterol, obesity, sedentary lifestyle—consult with a physician prior to beginning any exercise program. Even experienced athletes should undergo regular medical checkups and check with their doctor before starting a new exercise program.

WHO WILL BENEFIT FROM THIS PLAN This plan is designed for the experienced triathlete interested in training for an Ironman around work commitments. It assumes prior racing background at the half-Ironman distance and readiness to handle the training volume associated with Ironman preparation. In addition, the athlete should have completed 3-4 preparation weeks of unstructured training before beginning this plan. The bulk of the time commitment for training falls on the weekend. Training time per week ranges from 10 hours for the first week of the plan up to 17 hours during the peak volume week midway through the plan. Training volume during the last twelve weeks of the plan involves 13-14 hours per week. Recovery weeks—which are scheduled every three weeks—involve 8 hours of training time.

OVERVIEW OF THE PLAN The plan uses a two-up, one-down periodization schedule—i.e. two weeks of increasing volume or intensity followed by a recovery week. The three-week periods consist of four base phases with increasing volume, three build phases with increasing intensity, and a final peak phase leading up to the Ironman. Phase Base 1 Base 2 Base 3 Base 4 Build 1 Build 2 Build 3 Peak

Week 1 hours 10 11.5 13.5 15.5 14 14 13 11.5

Week 2 hours 11 13 15 17 14 14 13 9.5

Week 3 hours 8 8 8 8 8 8 8 Final taper week

Weekly workouts include three sessions per discipline, which revolve around the long swim, long bike and long run sessions scheduled on Friday, Saturday and Sunday. Other key workouts include the swim session on Tuesday and the bike/run brick on Wednesday. The third weekly sessions for each discipline

© 2010 ADAM HODGES

INTEGRATIVE MULTISPORT I-MULTISPORT.COM

are recovery workouts. Recovery weeks include one recovery workout for each discipline, a day off, and three days of testing to assess and monitor progress.

TRAINING VOLUME AND PLANNED DURATION BY DISCIPLINE

FIRST WEEK OF THE PLAN MONDAY Swim: Recovery Swim Planned Time:0:30:00 Workout Description: Swim for 20-30 minutes at recovery pace. Incorporate some drills; stay focused on form. TUESDAY Swim: Aerobic Base 100s Planned Time:1:00:00 Workout Description: Warm up: 400 free, 200 non-free and/or kick, 200 drill. Swim 10-20 x 100 free in Zone 2 with 15 seconds rest interval (set a send-off time based on swimming pace zones). Focus on a steady pace. Warm down: 200 easy backstroke. Note: Choose number of 100s based on your send-off time so that you can finish the set in about 30 minutes. For example, if you swim the 100s in 1:15 your send-off time would be 1:30; this would allow you to do 20 x 100s in 30 minutes. Or, if you swim the 100s in 1:45 your send-off time would be 2:00; this would allow you to do 15 x 100s in 30 minutes. The entire workout should take about an hour, including warmup, main set, and warmdown.

2 | INTEGRATIVE MULTISPORT

© 2010 ADAM HODGES


Bike: Recovery Bike Planned Time:0:45:00 Workout Description: Bike 45 minutes in Zone 1. Keep cadence high. Don’t worry about pace; goal is to loosen legs and feel fresh at end. Include a few isolated leg drills during the ride. Isolated leg drill: Spin with one leg; focus on smooth pedal stroke. Training effects are gained between key workouts when your body recovers and rebuilds. The purpose of this recovery workout is to facilitate that rebuilding process by helping your body recover from prior training. If you need to take the day off completely or shorten this workout, do so. Listen your body. WEDNESDAY Bike: Brick Bike Planned Time:1:15:00 Workout Description: Bike 75 minutes in Zone 2. Include several spin-ups or isolated leg drills (e.g. 4 x 30 seconds each leg) during the ride. Transition to run... Run: Brick Run Planned Time:0:30:00 Workout Description: Off the bike: Run 30 minutes in Zone 2. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds. THURSDAY Run: Recovery Run Planned Time:0:30:00 Workout Description: Run 30 min in Zone 1. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds. Don’t worry about pace; goal is to loosen legs and feel fresh at end. FRIDAY Swim: Long Swim Planned Time:1:30:00 Workout Description: Warm up: 400 free, 300 pull, 200 backstroke, 100 kick. Swim 16 x 25 build freestyle (i.e. build to a sprint) with rest interval equivalent to swim time. Focus on good push off wall with nice streamline. Swim as fast as you can without breaking form! Swim 8-10 x 200 free in Zone 2 with 25 seconds rest interval (set a send-off time based on swimming pace zones). Focus on a steady pace. Optional: 3-500 pull in Zone 2 with backstroke every fourth 25. Focus on body roll and breathing to alternate sides. If you feel comfortable breathing every three strokes; then try to extend it to every five strokes. Swim 8 x 50 with hands closed in fist during the first 25 of each 50. Focus on keeping the elbow high and finding the most effective position for your arm during the pull phase of your stroke. Open up fist and swim normally for second 25 of each 50. Focus on keeping elbow high and building upon the position you found during the fists drill. 15 seconds rest interval. Focus is on form not speed. Warm down: 200 easy backstroke. SATURDAY Bike: Long Bike Planned Time:2:30:00 Workout Description: Bike 2:30 in Zone 2. SUNDAY Run: Long Run Planned Time:1:30:00 Workout Description: Run 90 minutes in Zone 2. Focus on keeping cadence at between 28-30 left foot strikes per 20 seconds.

USING THE PLAN This training plan begins 24 weeks out from your Ironman race. The timeline leading up to the beginning of this training plan should look something like below: Timeline leading up to the beginning of Ironman training Prior season ends

Time off/active recovery

Preparation/testing

Begin Ironman training

About a month before beginning your Ironman training, you should start with some unstructured workouts where you swim, bike and run at an aerobic pace. During this phase, build to 6-10 training hours per week (e.g. 2-3 hours of swimming, 2-4 hours of biking and 2-3 hours of running). After three to four preparation weeks, take a recovery week and conduct field tests to determine your training


© 2010 ADAM HODGES


intensity zones. You will need to know these numbers as you begin your Ironman training. At this point, you will be ready to begin the 24-week Ironman training plan. As you use this plan as a guide, listen to your body and be prepared to modify workouts along the way. Notice how you recover from day to day and week to week. If you feel you are not recovering adequately, cut back on the prescribed workouts rather than trying to muscle through them. More is sometimes less. Weather and other stresses in life (e.g. work, school, etc.) sometimes throw a wrench into the best of plans. It is often better to cut back on a less important workout so you can go into a key workout better prepared to give it a quality effort. Visit www.i-multisport.com for instructional videos, training resources and more training plans. Best wishes with your training!

Adam Hodges


© 2010 ADAM HODGES