TRAIN FOR IRONMAN 70.3 THIS WINTER PART 2

Transcription

1 ZONE The plan TRAIN FOR IRONMAN 70.3 THIS WINTER PART 2 FrOm STrONG FOUNDaTIONS TO IrONmaN 70.3 IN 12 WEEKS Meet the expertert Richard Smith An MSc Sports Science and Coaching postgraduate, Smith has 15 yearsof experience WITH A good winter of base training, preparing for the challenge of an Ironman 70.3 (1,9km swim/ 90km bike/ 21.1km run) is a rewarding journey. This is part two of the plan we began in Issue 48. It builds on the strong foundations and consistency in training you will have achieved if you stuck to part one. Even if you didn t see part one, there s no reason you can t pick up part two providing you ve trained consistently throughout the winter. Try this strength & conditioning session Strength and conditioning sessions are included in these training plans, and are referred to as S&C. Feel free to adapt the example below, or try a gym circuit training session or yoga class instead. Warm-up 5mins skipping followed by two sets of 15 reps of walking lunge steps with upper body twist, glute bridging and foam roller mobilisation of upper back. Main set Lower body: Squats; single-leg quarte-squats; dumbbell lunges to front, side and back; calf raises; step-up on bench with high knee drive. Three sets of reps. Upper body: Seated pulley row; press-ups (with your elbows in); dumbbell tricep extensions; front and side plank. Three sets of reps. Are these plans for you? Before beginning these plans you should already be able to: Swim 1,000m non-stop Ride your bike for at least 2hrs Run for at least 1hr If you have consistently been able to follow part one of this plan (Issue 48) and can train for up to 10-14hrs per week, you should be able to follow the Advanced Plan. If you have only been able to follow part one some of the time, or have less than 10hrs per week, you should follow the Intermediate Plan. PLAN TIPS CONSISTENCY / TIME 1 MANAGEMENT Plan your week in advance, maximising the time you have available for training, recovery and everything else going on. MONITOR PROGRESS 2 Use regular in-session testing like a T20 swim test, where you swim as far as you can in 20 minutes to monitor your progress, establish your target race paces and for your own personal motivation. RACE RECCE / 3 VISUALISATION Review the courses by visiting the venue or looking at maps. Do some of your key race paced sessions on similar courses and visualise yourself racing. NUTRITION AND 4 HYDRATION Aim to hit your race weight by the middle of the plan by eating a balanced, healthy diet that supports your training and recovery. Practise race nutrition and hydration strategies during your long race-paced sessions. BRICK SESSIONS / 5 TRANSITION Brick sessions help you adapt to the specific demands of longer bike/run events, as well practising efficient transitions. 6 PACING Training regularly at target race pace and being able to maintain specific efforts is key to middle-distance racing. For a 70.3 race you should be able to stay within 2-3secs per 100m of your Critical Swim Speed (CSS your race speed); cycle at 75-83% of your max heart rate and run at a similar level with the aim of going faster in the last third of the run. Conditioning to enhance 7 performance Support your training with appropriate strength and conditioning training and sports massage. This can be integrated into warm-up and recovery work. How it works Get your guide ready to go Photos Ironman 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 Part 2: Intermediate PART TWO OF THE PLAN THAT WILL SEE YOU FIT IN JUST 24 WEEKS 76 march 2013

2 THE PLAN : INTERMEDIATE Part 2: Intermediate PART TWO OF THE PLAN THAT WILL SEE YOU FIT IN JUST 24 WEEKS ZONES TRY TO WORK to the prescribed Training Zones explained below as these will help you train at the right intensity for each session. This will help you to develop specific aspects of your fitness, as well as making sure that you don t overdo it. You can either estimate your intensity, using these descriptions, or use a heart-rate 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 power meters and GPS watches help track your progress, but they re not essential. These training zones are only a guide, so don t worry about being overlyprecise with heart rates because they ll fluctuate anyway. Be mindful of your training intensity and pacing but more importantly be consistent, get out there and enjoy your training. Zone 1 (Z1) Recovery 60 to 65% of your maximum. Easy pace, feels nice and light. Zone 2 (Z2) Steady 65 to 75% of your maximum. Fairly easy pace. Easy enough so that you could breathe just through your nose if you wanted to. Zone 3 (Z3) Tempo 75% to 80% of your maximum. A fairly hard, but sustainable pace. Zone 4 (Z4) Race tempo 80 to 90% of your maximum. A hard pace that requires real focus to sustain. KEY: WU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Legs only, BUILD Gradually increase the intensity of each rep within a set, PULL Front crawl with a pull float thighs, RI Rest interval, 2STROKE Second stroke of choice, IM Individual medley: butterfly, back, breast, front crawl, 1-ARM Front crawl using one arm only, N/S Negative split swim the second half faster than the first, SC Stroke counting, FDRAG drag your fingers along the surface during the FC arm-recovery, CUP Catch-up touching hands at front of stroke, FISTS swim FC with clenched fists, DOG doggy paddle, SCULL Kick with arms held out in front, sculling your hands side to side, BAND Front crawl with a rubber band or innertube tied around ankles, ANKLES FC with pull float ankles, SLD Single leg bike drills week 13 week 14 week 15 week 16 Swim 2,400m Speed endurance session WU 2x(150m FC, 100m KICK, 50m PULL)+15sec RI MAIN 8x200m as 150m at 70.3 race pace, 50m faster +1min RI WD 200m 2STROKE s Swim 2,000m Technique session WU 2x150m as 50m FC, 50m BREAST, 50m BACK)+20sec RI MAIN 4x (25m SCULL, 25m FC, 25m FIST, 25m CUP, 50m FC)+20secs RI, 3x300m FC N/S (holding SC)+30sec RI WD 200m mixed stroke s FC MAIN 4x50m 1-ARM, 200m FC N/S, 4x50m CUP, 200m FC holding pace, 4x50m FISTS, 200m FC N/S all+20sec RI WD 200m mixed swim Swim 2,200m Technique session WU 400m mixed swim MAIN 12x100m as 25m choice drill, 25m FC, 25m FC 6 strokes/cup 6 strokes, 25m FC + 20sec RI, 8x50m KICK as (25m hard, 25m easy) +30sec RI Run 1hr Muscle endurance WU 15mins Z2+drills MAIN 3x10mins Z3+3mins RI WD 5mins Z2 Bike 1hr Strength intervals (road or turbo) WU 10mins BUILD+SLD MAIN 10mins overgearing working legs more than CV, 5mins spin, 10mins cadence 95rpm+ 5mins spin, 10mins overgearing, 5mins high cadence spin 100rpm+ 200m PULL, 100m KICK +20secs RI MAIN 8x50m as (25m FDRAG/25m FC) +60sec RI, 1x400m in Z3 +15sec RI, 2x200m in Z3 +15sec RI, 2x100m in Z3 +15sec RI WD 100m easy FC or BACK s Brick 2hrs WU Bike 20mins BUILD Z2 MAIN Bike 20mins at 70.3 race pace, Run 15mins steady Z2/Z3 Bike 40mins 70.3 race pace Run 15mins Z3 WD easy jog and stretch Bike 2hrs Long ride: Z2 into lower Z3 on climbs Run 1hr 1km intervals WU 10mins Z2+DRILLS MAIN 8x1km as (1km at 10km race pace/1km easy recovery) WD 5mins Z2 Bike 1hr Strength hill intervals (road or turbo) WU 10mins BUILD+SLD MAIN 4x(5mins seated hill reps ride down hill or 3mins recovery spin) Swim 1,800m Speed session WU 400m as (50m FC, 25m KICK on side, 25m CUP) MAIN 8x50m BUILD sec RI, 16x50m Z4+20sec RI WD 200m easy FC/BACK s Bike 2hrs including 3x10mins at 70.3 target race pace+10mins RI followed by 10min easy Run 80mins Endurance, multi-terrain get off road allowing terrain to mix intensity Swim 2,400m Endurance WU 200m FC, 100m BREAST, 100m BACK+30sec RI MAIN 4x400m alternating FC/PULL Z3+30sec RI WD 8x50m alternating easy KICK/PULL+20sec RI Run 1hr Tempo intervals WU 15mins BUILD + DRILLS MAIN 2x20mins Z3+3mins RI WD 5mins easy jog WU 15minsBUILD+SLD MAIN 8mins small chain ring 85rpm, 6mins big chain ring 90rpm Z3, 6mins small chain ring 95rpm, 4mins big chain ring 95rpm Z3, 4mins small chain ring 100rpm, 2mins big chain ring 100rpm Z4, 5mins easy spin 4x30secs power jumps+90secs easy spin WD 10mins easy spin mixed swim/drills MAIN 5x400m FC at target 70.3 race pace +90sec RI, 4x50m as 25m FC fast/25m FC Bike 2hrs 30mins Endurance including 90mins at target 70.3 race pace Run 70mins Endurance WU 10mins BUILD+drills MAIN 4x10mins at target 70.3 race pace+5min easy Run 40mins Tempo WU 15mins Z2+drills MAIN 15min at target 70.3 race pace WD 10mins Z2 Bike 1hr Tempo (road or turbo) WU 10mins BUILD+SLD MAIN 3x10mins Z3+3min RI WD 10mins easy spin Bike 2hrs Endurance ride in Z2+10mins easy march

3 ZONE week 17 week 18 week 19 week 20 Swim T20 Swim test WU 200m FC+60sec RI, 2x50m alternating 25m DRILL/25m FC+15sec RI, 2x50m BUILD+20sec MAIN T20: max distance in 20min Swim 2,400m Technique session WU 200m FC, FC MAIN 5x300m swim as 50m DRILL, 50m CUP, 100m hypoxic breathing (every 3/5/7 strokes), 100m swim+30sec RI WD 300m mixed swim FC MAIN 4x50m 1-ARM, 200m FC N/S, 4x50m CUP, 200m FC holding pace, 4x50m FISTS, 200m FC N/S all +20sec RI WD 200m mixed swim Swim 1,600m Technique session WU 200m choice swim MAIN 400m alternating 25m KICK, 50m FC, 25m drill; 400m as 25m PULL, 25m breathing every 3-5 strokes; 400m relaxed swim WD 200m mixed swim Bike 1hr Turbo test (or another) WU 10mins BUILD+SLD MAIN Start at 15mph (or 100watts) and increase by 1mph (or 20watts); every 1.5mins record heart rate and RPE. Continue to increase work until you cannot sustain 1.5mins WD 10mins easy spin Swim 2,300m technique session WU 2x150m as IM but no butterfly MAIN 3x (8x25m) as (15m drill/10m swim +10sec RI), 400m FC 70.3 race pace+1min RI) Run test (treadmill test or 10km time trial) WU 10mins BUILD+drills MAIN Start at 10mph and increase by 0.5mph every 1.5mins; record heart rate and RPE. Continue to increase work until you cannot sustain 1.5mins WD 5mins easy jog Bike 2hrs 30mins Endurance ride in Z2 into Z3 on hills stay seated for climbs+15mins easy transition run Run 70mins Tempo runs WU 10mins BUILD+DRILLS MAIN 4x 3km Z3+2mins RI WD 5mins easy jog WU 15mins BUILD+SLD MAIN 2x10km time trial efforts with 10mins easy spin. Aim for 2nd to be slightly faster than 1st WD 10mins easy spin Swim 2,400m Speed endurance session WU 400m mixed swim/drills MAIN 16x100m FC at target 70.3 race pace+10sec RI, 4x50m as 25m FC fast/25m FC Bike 3hrs Endurance including 90mins at target 70.3 race pace+15mins race paced Run 80mins Endurance WU 10mins BUILD+drills MAIN 6x8mins at target 70.3 race pace+3min easy Run 70mins 1km intervals WU 10mins BUILD+DRILLS MAIN 12x1km intervals as 1km at 10km race pace 1km easy Z2 recovery WD 5mins easy jog Bike 1hr 30mins WU 15mins BUILD+SLD MAIN 1hr as 4mins Z3, 1min Z4, 5mins high cadence spin WD 15mins easy spin Swim 2,400m Endurance session WU 400m mixed swim/drills MAIN 4x400m FC at target 70.3 race pace +60sec RI, 4x50m FC as 25m fast/25m Brick WU 10mins on bike MAIN Bike 30km, run 10km, bike 30km, run 5km all at target 70.3 race pace WD 10mins easy spin practise race nutrition and transitions Open-water swim 2,400m WU 3x200m BUILD including sighting drills and turns MAIN 500m BUILD from deep-water start, 500m hold 70.3 race pace, 500m accelerate with hard leg kick WD 300m easy swim down Optional bike 1hr Endurance ride in Z2 Run 40mins Recovery in Z2, focus on maintaining good technique Swim 2,000m Technique/endurance WU 4x150m as 50m FC, 50m DRILL, 50m PULL+20sec RI MAIN 4x300m as 50m DRILL/250m controlled swim focusing on technique and stroke length+1min RI Bike 2hrs Recovery stay in small chain ring and spin at a high cadence opportunity for café stop Run 40-50mins Endurance steady Z2, focus on ease and flow of run technique week 21 week 22 week 23 week 24 Swim T20 Swim test WU 200m FC+1min RI, 2x50m BUILD+20sec MAIN T20: max distance in 20mins Swim 2,500m Endurance WU 300m mixed swim MAIN 5x400m alternating FC/PULL at 70.3 target race pace +30sec RI Swim 1,800m Technique WU 3x100m as FC, DRIll, PULL MAIN 8x50m as 25m DRILL/25m FC, 3x(150m FC in Z2, 100m FC in Z3, 50m in Z4)+20sec RI Swim 1,500m Race prep (ideally open water) WU 300m build including sighting drills MAIN 4x50m race starts hard effort, m at 70.3 race pace, 4x50m accelerations with strong leg kick WD 300m easy swim down Bike 25mile Time trial or test WU 15-20mins BUILD+SLD MAIN 25-mile road time trial or test ride WD 15-20mins easy spin Swim 2,200m Technique session WU 3x300m as 100m FC, 50m DRILLS, 50m KICK on side, 100m PULL +20sec RI MAIN 8x50m as 25m SCULL/25m FC, 4x(100m FC Z2, 50m FC Z3, 25m FC Z4)+20sec RI run 40mins tempo at 70.3 race pace Open Water Swim WU 10mins BUILD+drills MAIN 2x1km swims at target 70.3 race with 2mins RI WD 5mins easy swimming Bike 3hrs endurance ride Z2 Run mins in Z2 into Z3 on climbs Alternatively complete an Olympic-distance practice race this weekend Run 80mins Fartlek speed endurance WU 20mins BUILD+DRILLS MAIN 15x3mins fartlek intervals working Z1 Z3 WD 15min easy jog Bike 75mins Road or turbo WU 10mins BUILD+SLD MAIN 3x(2mins seated hill climb, 2mins standing hill climb, 2mins race pace on flat, 2mins mixed seated standing climb, 2mins sprint+3mins easy spin RI) Swim 2,500m Speed endurance WU 2x150m IM (no butterfly)+20secs RI MAIN 10x200m as 50m race start/sprint into 150m at target 70.3 race pace+15sec RI Open-water swim WU 15mins build+open-water skills MAIN 30mins swim at target 70.3 race Bike 90mins Z2 ride Brick WU 10mins on bike. Use race bike and kit and practise race nutrition/transitions MAIN 40km bike/10km run, 20km bike/5km run all at target 70.3 race pace accelerating last 2km of run WD 10mins easy spin Run 50mins Z2 Bike 1hr Road or turbo WU 15mins BUILD+SLD MAIN 3x(10mins above 70.3 race pace with 3mins easy spin recovery ) Swim 2,500m Speed endurance WU 200m FC, 100m BREAST, 100m BACK+20secs RI MAIN 15x100m at 70.3 race pace+10sec RI, 6x50m KICK as 25m HARD/25m EASY+20sec RI WD 300m easy swim Bike 2hrs or 50km Z2/Z3+10mins Run 45mins at 70.3 race pace open-water swim 30mins at 70.3 race pace Run 45mins Intervals WU 10mins build Z2 and technique drills MAIN 6x600m alternating easy/ effort with 1st effort just under 70.3 pace, 2nd effort at 70.3 pace and 3rd effort just faster than 70.3 pace WD 5mins easy & stretch Bike 1hr Easy soft pedaling with a few short race paced efforts Optional swim 1,000m Relaxed Z2 swim including some drills and accelerations Race prep (switch to Friday if preferred) Swim 1km Ideally at venue, including 200m warm up, drills, accelerations and a few race-paced efforts Bike 15-20min spin checking bike is all OK Run 10mins stretching out and a few strides Race day 78 march2013

4 THE PLAN : ADVANCED Part 2: Advanced PART TWO OF THE PLAN THAT WILL SEE YOU FIT IN JUST 24 WEEKS ZONES TRY TO WORK to the prescribed Training Zones explained below as these will help you train at the right intensity for each session. This will help you to develop specific aspects of your fitness, as well as making sure that you don t overdo it. You can either estimate your intensity, using these descriptions, or use a heart-rate 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 power meters and GPS watches help track your progress, but they re not essential. These training zones are only a guide, so don t worry about being overlyprecise with heart rates because they ll fluctuate anyway. Be mindful of your training intensity and pacing but more importantly be consistent, get out there and enjoy your training. Zone 1 (Z1) Recovery 60 to 65% of your maximum. Easy pace, feels nice and light. Zone 2 (Z2) Steady 65 to 75% of your maximum. Fairly easy pace. Easy enough so that you could breathe just through your nose if you wanted to. Zone 3 (Z3) Tempo 75% to 80% of your maximum. A fairly hard, but sustainable pace. Zone 4 (Z4) Race tempo 80 to 90% of your maximum. A hard pace that requires real focus to sustain KEY: WU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Legs only BUILD Gradually increase the intensity of each rep within a set, PULL Front crawl with a pull float thighs, RI Rest interval, 2STROKE Second stroke of choice, IM Individual medley: butterfly, back, breast, front crawl, 1-ARM Front crawl using one arm only, N/S Negative split swim the second half faster than the first, SC Stroke counting, FDRAG drag fingers along the surface during the FC arm-recovery, CUP Catch-up touching hands at front of stroke, FISTS Swim FC with clenched fists, DOG Doggy paddle, SCULL Kick with arms held out in front, sculling your hands side to side, BAND Front crawl with a rubber band or innertube tied around ankles, ANKLES FC pull float ankles, SLD single leg bike drills week 13 week 14 week 15 week 16 Swim 2,800m Speed endurance session WU 2x (150m FC, 100m KICK, 50m PULL)+15sec RI MAIN 10x200m as 150m at 70.3 race pace 50m faster+1min RI WD 200m 2STROKE s Swim 2,100m Technique session WU 200m FC, 100m BREAST, 100m BACK+20sec RI MAIN 4x(25m SCULL, 25m FC, 25m FIST, 25m CUP, 50m FC)+20sec RI, 3x300m FC N/S (holding SC)+30sec RI WD 200m mixed stroke Run 40mins Easy run Z2 Run 1hr Tempo intervals WU 15mins BUILD+drills MAIN 2x 20mins Z3+3mins RI WD 5mins easy jog Bike 1hr Steady Z2 spin working on efficient pedaling Swim 2,200m Technique session WU 400m mixed swim MAIN 12x100m as 25m choice drill, 25m FC, 25m CUP, 25m FC+20sec RI, 8x50m KICK as 25m hard, 25m easy +30sec RI Run 1hr Muscle endurance WU 15mins Z2+drills MAIN 3x10mins Z3+3mins RI WD 5mins Z2 Bike 1hr Strength Intervals (road or turbo) WU 10mins BUILD+SLD MAIN 10mins overgearing working legs more than CV, 5mins spin, 10mins cadence 95rpm+ 5mins spin, 10mins overgearing, 5mins high cadence spin 100rpm+ 200m PULL, 100m KICK+20secs RI MAIN 8x50m as (25m FDRAG/25m FC) +60sec RI, 1x400m in Z3+15sec RI, 2x200m in Z3+15sec RI, 2x100m in Z3+15sec RI WD 100m easy FC or BACK s Brick 2hrs WU Bike 20mins BUILD Z2 MAIN 20mins at 70.3 race pace, run 15mins steady Z2/Z3, bike 40mins 70.3 race pace, run 15mins Z3 WD Easy jog and stretch Bike 2hrs 30mins Long ride Z2 into lower Z3 on climbs Run 65mins 1km intervals WU 10mins Z2+drills MAIN 10x1km as 1km at 10km race pace, 1km easy recovery WD 5mins Z2 s Bike 90mins Strength hill intervals (road or turbo) WU 25mins BUILD+SLD MAIN 4x(5mins hill reps alt overgearing cadence <80rpm, undergearing cadence >90rpm, ride down hill or 3mins recovery spin) Swim 2,200m Speed session WU 400m as (50m FC, 25m KICK on side, 25m CUP) MAIN 8x50m BUILD sec RI, 16x50m Z4+20sec RI WD 200m easy FC/ BACK s Bike 2hrs 30mins Including 3x15mins at 70.3 target race pace+10mins RI followed by 10min easy Run 10miles Endurance multi-terrain; get off road allowing terrain to mix intensity Swim 2,600m Endurance WU 3x200m as 25m FC, 25m DRILL, 25m KICK on side, 25m FC+30sec RI MAIN 6x300m alternating FC/PULL Z3+30sec RI WD 4x50m alternating easy KICK/PULL+20sec RI Swim 2,400m Technique/endurance session WU 200m FC, 4x50m alternating kick on side/ pull+15sec RI, 200m FC MAIN 5x100m as 25m FISTS, 25m CUP, 50m FC, 5x100m hypoxic breathing, 5x100m FC+20sec RI WD 300m mixed swim WU 15mins BUILD+SLD MAIN 5x6mins alt overgearing cadence 75-80rpm/high cadence 95rpm+, 8min small chain ring 85rpm, 6min big chain ring 90rpm Z3, 6min small chain ring 95rpm, 5mins easy spin, 6x30sec power jumps+90sec easy spin WD 10mins easy spin mixed swim/drills MAIN 5x400m FC at target 70.3 race pace +90sec RI, 4x50m FC as 25m fast/25m Bike 2hrs 30mins Endurance including 90mins at target 70.3 race pace Run 80mins Endurance WU 10mins BUILD+drills MAIN 4x3km at target 70.3 race pace+3min easy Bike 90mins Tempo (road or turbo) WU 10mins BUILD+SLD MAIN 2x10km Z3+5km spin WD 10mins easy spin Run 40mins Tempo WU 15mins Z2+drills MAIN 15mins at target 70.3 race pace WD 10mins Z2 session Bike 2hrs Endurance ride in Z2+10mins easy march

5 ZONE week 17 week 18 week 19 week 20 Swim T20 Swim test WU 200m FC+1min RI, 2x50m BUILD+20sec MAIN T20: max distance in 20mins Swim 2,400m Technique session WU 200m FC, FC MAIN 5x300m swim as 50m DRILL/50m CUP, 100m hypoxic breathing (every 3/5/7 strokes), 100m FC+30sec RI WD 300m mixed swim Run 1hr steady Z2 with 5x2min accelerations in middle of run FC MAIN 3x400m as 2x (50m FISTS, 100m FC, 50m pull with paddles, 100m FC) + 20sec RI WD 200m mixed swim Run 1hr Endurance Z2 Swim 2,000m Technique session WU 200m choice swim MAIN 400m BUILD, 400m alternating 25mKICK/ 50m FC/25m DRILL, 400m alternating 50m PULL/50m breathe every 3-5 strokes, 400m relaxed swim WD 200m mixed swim Bike 1hr Turbo test (or another) WU 10mins BUILD+SLD MAIN Start at 15mph (or 100 watts) and increase by 1mph or (20 watts) every 1.5mins; record heart rate and RPE. Continue to increase work until you can not sustain 1.5mins WD 10mins easy spin Swim 1,500m Technique session WU 2x150m as IM, no butterfly MAIN 3x (8x25m) as 15m drill/10m swim +10sec RI, 400m FC at 70.3 race pace +1min RI) Run test (treadmill test or 10km time trial) WU 10mins BUILD+drills MAIN Start at 10mph and increase by 0.5mph every 1.5mins; record heart rate and RPE. Continue to increase work until you cannot sustain 1.5mins WD 5mins easy jog Bike 2hrs 30mins Endurance ride in Z2 into Z3 on hills stay seated for climbs+15mins easy transition run WU 15mins BUILD+SLD MAIN 2x10km time trial efforts with 10mins easy spin ; aim for 2nd to be slightly faster than 1st WD 10mins easy spin Run 70mins Tempo runs WU 10mins BUILD+drills MAIN 2x5km Z3+2mins RI WD 5mins easy jog Swim 2,800m Speed endurance session WU 400m mixed swim/drills MAIN 20x100m FC at target 70.3 race pace +10sec RI, 4x50m as 25m FC fast/25m FC Brick 3hrs 90mins at 70.3 race pace followed by 40mins run out, 36mins back in 2nd half of run faster than first session working on OW skills Bike 1hr 30mins Endurance. 2hrs Z2 ride on a hilly course working on high cadence controlled efforts on climb Bike 1hr 30mins Threshold WU 15mins BUILD+SLD MAIN 1hr as 4mins Z3, 1min Z4, 5mins high cadence spin WD 15mins easy spin Run 75mins 1km intervals WU 10mins BUILD+drills MAIN 12x1km intervals as 1km at 10km race pace 1km easy Z2 recovery WD 5mins easy jog mixed swim/drills MAIN 10x200m FC at target 70.3 race pace +20sec RI, 4x50m as 25m FC fast/25m FC Brick WU 10mins on bike MAIN Bike 20km/run 5km, bike 20km/run 5km, bike 10km/run 3km, all at target 70.3 race pace WD 10mins easy spin practise race nutrition and transitions Open-water swim 2,400m WU 3x200m BUILD including sighting drills and turns MAIN 500m BUILD from deep-water start, 500m holding 70.3 race pace, 500m accelerate with hard leg kick WD 300m easy swim down Optional bike 1hr Endurance ride in Z2 Brick Session 70mins WU 5mins build MAIN Bike 20mins Z3/run 10mins Z2, bike 20mins Z3/run 10mins Z3 Swim 2,000m Technique/endurance WU 4x150m as 50m FC, 50m DRILL, 50m PULL+20sec RI MAIN 4x300m as 50m DRILL 250m controlled swim focus on technique and stroke length+1min RI session working on OW skills Run 50mins Endurance, steady Z2, focus on ease and flow of run technique Bike 2hrs Recovery, stay in small chain ring and spin at a high cadence opportunity for café stop. week 21 week 22 week 23 week 24 Swim 2km TT WU 200m FC+1min RI, 2x50m BUILD+20sec MAIN 2km time trial attempt to negative split your swim Swim 3,000m Endurance WU 300m mixed swim MAIN 6x400m alternating FC/PULL at 70.3 target race pace +30sec RI WD 300m FC easy Swim 1,800m Technique WU 3x100m as FC, DRILL, PULL MAIN 8x50m as 25m DRILL/25m FC, 3x (150m FC in Z2, 100m FC in Z3, 50m in Z4)+20sec RI Swim 1,500m Race prep (ideally open water) WU 300m build including sighting drills MAIN 4x50m race starts hard effort, m at 70.3 race pace, 4x50m accelerations with strong leg kick WD 300m easy Brick 2hrs WU 10mins build MAIN 3x10km bike 3km run WD 10mins easy spin Swim 2,200m Technique session WU 3x300m as 100m FC, 50m drill, 50m KICK on side, 100m PULL +20sec RI MAIN 8x50m as 25m SCULL/25m FC, 4x (100m FC Z2, 50m FC Z3, 25m FC Z4)+20sec RI Open-water swim WU 10mins BUILD+drills MAIN 2x1km swims at target 70.3 race with 2mins RI WD 5mins easy swimming Bike 3hrs Endurance ride Z2 Run mins in Z2 into Z3 on climbs Alternative: complete an Olympic-distance practice race this weekend Run 75mins Speed endurance WU 10mins BUILD+drills MAIN 2x (400m Z3, 200m easy, 800m Z3, 400m easy, 1,200m Z3, 600m easy, 800m Z3 400m easy, 400m Z3 200m easy) WD 10min easy jog Bike 90mins WU 15mins BUILD+SLD MAIN 10x2min Z4 efforts with 3mins easy spin or through and off WD 20mins easy spin Swim 2,700m Speed endurance WU 4x200m as swim/pull/kick on side/swim +20sec RI MAIN 6x50m BUILD sec RI, 5x100m from deep-water starts, 5x100m drafted swims, 5x100m from deep-water starts all+20sec RI WD 400m easy swim/drill Open-water swim WU 15mins build + open-water skills MAIN 30mins swim at target 70.3 race Bike 90mins Z2 ride Brick Use race bike and kit and practise race nutrition/transitions WU 10mins bike MAIN 40km bike/10km run, 20km bike/5km run, all at target 70.3 race pace accelerating last 2km of run WD 10mins easy spin Run 50mins Z2 Bike 70mins Tempo on race bike in aero position WU 10mins BUILD+SLD MAIN 50mins at 10% above 70.3 race pace WD 10mins easy spin Swim 2,400m Speed endurance WU 200m FC, 100m BREAST, 100m BACK+20sec RI MAIN 4x150m at 70.3 race pace+20sec RI, 4x100m at +5% race pace + 15sec RI, 4x50m + 10% race pace+10secs RI, 8x50m KICK as 25m hard/25m easy+20secs RI WD 400m easy swim Bike 2hrs or 50km Z2/Z3 on race bike in aero position+10mins Run 45mins at 70.3 race pace Open-water swim 30mins at 70.3 race pace Run 45mins Intervals 10mins build Z2 and technique drills followed by 6x600m alternating easy/effort with 1st effort just under 70.3 pace, 2nd effort at 70.3 pace and 3rd effort just faster than 70.3 pace WD 5mins easy and stretch Bike 1hr Easy soft pedaling with a few short race-paced efforts Optional swim 1,000m relaxed Z2 swim inc some drills and accelerations Race prep (switch to Friday if preferred) Swim 400m 1km ideally at venue including 200m warm-up, drills, accelerations and a few race-paced efforts Bike 15-20mins spin checking bike is all OK Run 10mins stretching out and a few strides Race day 80 march 2013