Ironman Lake Placid Training Plans

PURPOSE: This is a beginner level Ironman Distance training plan intended for use by the age group triathlete with at least one season of triathlon racing experience but with no Ironman distance experience. Training time ranges from 9 hours per week up to around 18 hours of weekly training during 'peak' volume. The goal for the plan is to help the athlete build confidence and the basic skills and fitness necessary to finish the race in a reasonable time comfortably and uninjured while having a meaning Ironman day race experience! After completing this plan, progressing to the Advanced Plan will help take your performance to the next level.

Before starting this plan, it's recommended that the athlete complete at least 12 weeks of steady aerobic foundation training and perhaps have completed one or two races in order to establish their 'race legs'. This beginner program requires a moderate level of overall body conditioning and good biomechanics due to the high volume during peak weeks. It is expected that the athlete takes full responsibility for monitoring themselves for signs of overtraining or overuse and adjust the plan according to their own individual needs. A complete physical check up is recommended prior to starting this or any strenuous exercise program. Finally, it's important for all athletes to understand that successful triathlon racing requires a year-round commitment to training and it is advised that serious competitors work with a coach in regard to their annual training plan development.

The daily workouts in the plan are detailed with small ranges in order to accommodate individual time restraints. For example, a run workout might suggest 40-45 minutes of zone 2 (aerobic paced) running and a target distance of 5 miles. It is up to the athlete to hit daily training goals and to log them accordingly in the trainingpeaks software.

With the busy age group athlete in mind, most weekdays involve lighter training loads of one or two workouts a day and involve a time commitment of one to two hours (or slightly more) depending on which stage of the plan the athlete is in. Weekends typically have higher workloads and 'peak' at upwards of 8-10 hours of total training.

At times during the plan, Spinervals DVDs are recommended for use but are not required. Athletes can learn more about the Spinervals DVD series by visiting www.spinervals.com Also, training tips are available to everyone by visiting www.coachtroy.com

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 6-7.5 (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.)

By the end of this 16 week block of training, the athlete should have a high level of fitness required for the successful completion of the Ironman distance. More information, videos and articles about training and racing can be found online at www.coachtroy.com, with a bulk of articles available to members of the website.

We wish you luck with your training and racing this season and thank you for using this training plan and our other services. Please note that we also offer training camps and personal coaching and training plan development too as found at www.coachtroy.com. If you have any questions, please contact us at info@coachtroy.com

Train smart,
Coach Troy Jacobson
Official Coach of IRONMAN
www.coachtroy.com

This program should be used for an athlete who is coming off a Half Ironman Race, has a consistent base of 4-6 months of training and has trained for at least 7-10 hours per week

This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty.

The schedule consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 20 hours and pretty consistently around 15-17 hours. Some the easier weeks are around 9 hours.

Whether you are looking to finish your first Ironman, improve performance or qualify for Hawaii, we provide four different levels of Ironman training plans to help you train systematically to attain your Ironman goals. These plans are ideal for time-crunched athletes looking to make the most of their training time.

Each 24-week plan follows a 2:1 periodization schedule that involves two weeks of increasing volume or intensity followed by a recovery week. The plans vary according to the number of workouts per week, the amount of training hours, and the length of time spent working on the foundational base.

As you compare the plans to find the right one for you, consider your past training volume, the amount of time you have to dedicate to training, and your Ironman goals.

For more information, please see www.alpfitness.com.

This is a 24-week plan for the first-time Ironman triathlete created by Joe Friel using the principles in his books--The Triathletes Training Bible and Going Long. Over the course of 24 weeks the weekly volume builds from 10.5 to 14.75 hours. There is an R&R period every third week to allow for recovery and adaptation.
If you are starting this plan with fewer than 24 weeks remaining until your Ironman race you may jump in at any point along the way so long as you have been training consistently for at least the number of weeks you are missing from the schedule.
Most weeks include 3 workouts in each sport plus strength training once (last 12 weeks) or twice (first 12 weeks). It is strongly suggested that you own and know how to use a heart rate monitor while following this plan.
Should you have any questions along the way you may contact Training Bible Coaching at www.trainingbible.com.