Ironman 70.3 Eagleman Training Plans

This is an 18 week plan which assumes athletes have been active, although not necessarily training. Athletes who are ranked similarly in their age-group throughout the swim, bike and run will find this plan especially helpful. It is also for the intermediate-level triathlete.

This plan takes a balanced approached to training and preparation, understanding the bike and run will be the two biggest factors in your race performance. Some may find that certain sports do not get trained enough, but key factors to performing well have been considered when designing this plan. The plan is great for athletes with a HR monitor, but also those without.

The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your peak for the half-ironman! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.

“You are an Ironman!” When you cross the finish line and hear those words, you’ve accomplished something very special.

Especially designed for age group triathletes with full time jobs and other commitments, the single goal of this 24-week training plan is to set you up for YOUR IRONMAN 70.3 Eagleman SUCCESS on June 10, 2012.

Hand-crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MS, CSCS this plan encapsulates his passion for the sport, dozens of Half and Full Ironman distance finishes (5 overall wins, 8:51 PR at Ironman distance) and his success coaching hundreds of triathletes.

Starting 24 weeks before your target race, this plan begins with a 6-week prep period (5-7 hrs) then progresses through three base periods and one build period (14 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. During the plan, you will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort but you may use power as well.

Purchase of this plan includes the comprehensive 40+ page ENDURANCEWORKS Triathlon Training Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to complete the following workouts:

• Swim: 500 meters or yards continuously
• Bike: 1.5 hours continuously
• Run: 45 min continuously

Most importantly, purchase of this program includes complimentary email access to David Glover at any time for questions that you may have about this plan.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

This half Ironman Build and Peak period plan was designed by Joe Friel using the principles of his books--The Triathletes Training Bible and Going Long. It is best started about 11 weeks prior to your A-priority, half Ironman/70.3 race. Following this plan will have you ready for an exceptional performance.
This plan is intended for the experienced, intermediate to advanced under-age-50 triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs and 1 strength session. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building race-simulation bricks every week. The last 3 weeks of this plan taper and peak you for the race.
The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent half Ironman race fitness.

16 Week Half Ironman with Power

This program should be used for an athlete who has:
1. A very strong base of 4-6 months of consistent training
2. A strong swim or run background
3. Has trained for at least 10-12 hours per week

This program is an intermediate to advanced plan to train you for a Half Ironman with power.

The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 13-15 hours pretty consistently and some of the easier weeks are around 10 hours.

Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes.

This plan is for the intermediate to advanced triathlete with at least 3 years of steady training and competitive level racing under their belt. Race day is on a Saturday, not a Sunday. Before starting this plan, the athlete should have a well established foundation of aerobic base fitness, along with good general overall conditioning. The use of Spinervals Cycling dvds are recommended for this and all of coach Troy's plans, but is not a requirement. Done properly, this program will get the athlete to the starting line in peak form and injury free.

The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:

Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.

Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 7-8 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).

Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR

Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR

Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR

Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)

Success in this and all programs is dependent on your consistency and focus on other variables including nutrition, recovery and your overall health. Try to maximize each of these for best results.

If you have any questions, please contact us for immediate attention at info@coachtroy.com. And for more information, visit www.coachtroy.com

Thank you.