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Ironman Certified Coach (20x Ironman Finisher, 8x Kona Finisher), Wendy Mader and 5x Ironman Finisher, Dave Erickson walk you through a professionally produced and guided 16-week multimedia training program.  We include instructional coaching videos before EVERY training week  (Approx. 5 minutes each).This is NOT a ‘couch to Ironman’ program.  Only follow this program if you have a background in triathlon and have completed at least an Olympic distance triathlon and preferably one half Iron distance triathlon.  You’ll need to allow between 8 hours (minimum) and 16 hours of training per week. You’ll find sample swim, bike, and run workouts by zone plus Target Heart Rate Training Zone Guidelines,  Nutrition and Hydration Tips, Stability, Core, and Strength Exercises and Race Day Training Tips plus additional Bonus Q&A Videos. 

 

16 WEEKS OUT – Iron-Distance Training for Beginners – Test Week

First Watch Video with Coach Wendy

MONDAY

Swim Test :45 / Distance 1600
WU: 400 (8 x 50 on 15 sec rest.)
MS: 1000 yd TT (time trial) for time (Record your time). Divide your 1,000 time by 10 to get your avg. pace. This pace is now known as your T-Pace.
CD: 200

Reference:
WU: Warm Up
MS: Main Set
CD: Cool down
” seconds
‘ minutes
RPE = Rate or Perceived Effort (​Rate of Perceived Effort Chart​)

Continued – Strength and Endurance :30 minutes Goals: Controlled motions; focus on technique. WU: 5 minute cardio of choice
DYNAMIC STRETCH

-Elbow and knee lunge -Arm swings
-Inch worms
-Walking hip cradle -Plank

-Double leg bridge
-Single leg bridge Lateral hip circuit MS:
-Romanian deadlift Step up
-Lat pull down
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
– Stability ball rollout
-Side plank
-Bird dog
CD: foam roller

Additional Resource Article:  Strength / Cross Training Ideas

Copyright © 2016 ​www.t2coaching.com​ by Wendy Mader · All Rights Reserved

TUESDAY

Bike Test 15-20 Miles (1:15)
Pick a course to ride that you know you can repeat again in the future.
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute then 5 minute all out effort, 10 minute spin
MS: 20 minute all out effort
CD: 15 minutes

Additional Resource Articles: Quick Guide to Setting Zones

WEDNESDAY

Swim 1:00 (zone 2) ​2000-2500 yards
WU: 100 loosen up
Drills: Focus on how well you do the drills, not on how fast.
2X75: 25 fingertip drag / 25 fist / 25 swim
2X75: 25 thumb slide / 25 HOOW / 25 swim
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. 2x (50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim

Review article for swim drill description HOOW: Head out of Water

THURSDAY

Run test :50
Run Test (3-Mile Time Trial):
• Do this test on a track or a treadmill.
• Warm up by running for 10 minutes starting easy and gradually increasing your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you feel fully recovered (you’ve caught your breath, your muscles feel loose, etc.).
• Clear your watch and heart-rate monitor (as applicable to you) and run three miles as fast as you can. To do this well, you need to really keep your pacing even and not go too hard/fast too soon. Again, you want to cover the three miles as quickly as possible, not go real fast and then slow down. Note: If your heart-rate monitor does not measure average heart rate, note your heart rate with one mile to go, with1/2 mile to go, and at the completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the three heart rates you noted.

Additional Notes:

WU: Review the video links below for your run
Then do the following drills during a 10 minute warmup, 4X30″ of each

1. ​Lean Forward

2. ​Foot placement

Copyright © 2016 ​www.t2coaching.com​ by Wendy Mader · All Rights Reserved

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

2:00 (zone 2) 30-40 miles
Strength + Conditioning :30-:45 (Stability and Endurance)

SUNDAY

Run 1:30 (zone 2)​ 8-11 miles depending on your pace Swim :30 (zone 2) ​1000-1500 depending on your pace

WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast. 4X50: 25 fingertip drag/ 25 swim
4X50: 25 thumb-slide / 25 swim
MS: Focus on the aspect of the drill (recovery) into the main set. 12X50 swim RI 10″
CD: 4X50 as 25 thumb-slide / 25 fingertip drag

 

Additional Resources / Articles / Video Links Tips to Prepare your Body to Train – Article

Running Skills and Drills – Video

“Brick” Run Tips  – Article

Strength and Injury Prevention – Website

Nutrition Tips and Guidelines – Article

Race Day Tips, Prepare for Setbacks  – Article

Swimming Skills and Drills – Article

Racing on a Budget – Article

Transition from Swim To Bike  – Article

Running Technique and Tips – Article with Videos

Cycling Drills & Skills – Article

 

15 WEEKS OUT – Iron-Distance for Beginners – General Preparation

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run :45
WU: 10′ Zone 1,
MS: 20′ Zone 2, 10′ Zone 3 CD: 5′ Zone 1.

Bike 1:00
WU: 15:00 as 5 minute spin then 10:00 (Alternate :30 RLO :30 fast cadence :30 LLO :30 low cadence 70 rpm)
MS: 2 x 3:00 zone 2 RI 1 minute zone 1
1x 6:00 zone 2 RI 2 minutes zone 1
CD: 5 minutes easy

WEDNESDAY

Swim 1:00
WU: 600 loosen up include drills
MS: 2x (50-100-150-200-150-100-50) RI 15” Set 1 zone 1
Set 2 zone 2
CD: 200

Strength + Conditioning :45 (Stability and Endurance)

THURSDAY

Bike 1:00
WU: 10 minutes 6X 30″ spin ups and repeat 30″ easy.
MS: 30 minutes alternate 3 minutes zone 3 then 3 minutes zone 3 CD: 14 minutes

Run :30 (zone 2)

Copyright © 2016 ​www.t2coaching.com​ by Wendy Mader · All Rights Reserved

FRIDAY

Swim 1:00 (zone 2)
WU: 300 free, 200 kick, 100 drill, 100 pull-4X50 swim build MS: 2X200 RI 20″
2X150 RI 15″
2X100 RI 10″
2X50 RI 5″
CD: 6X50s 25 drill, 25 choice

Run :30 minutes (zone 2)

SATURDAY

Bike
Bike 2:30 (zone 2)
30-50 miles depending on your speed

Strength + Conditioning :30-:45 (Stability and Endurance)

SUNDAY

Run 1:45 (zone 2)
9-13 miles depending on your speed

Swim (zone 2) 1000-1500 depending on your pace
WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast.
4X 50 as 25 fingertip drag/ 25 swim
4X50 25 thumb-slide / 25 swim
MS: Focus on the aspect of the drill (recovery) into the main set. 12X 50 swim RI 10″
CD: 4X50 as 25 thumb-slide / 25 fingertip drag

14 WEEKS OUT – Iron-Distance for Beginners -General Preparation

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run :45 (zone 3) 4-6 miles
WU: 15 minutes zone 1-2
MS: 1 X 5’ zone 2, 2 x 3’ zone 3, 1X 6 minutes zone 2, 4 x 1 min zone 3 CD: 10 minutes

Bike 1:15 (zone 2)
WU: 15 minutes 80-90 rpms zone 1-2
10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets 40 min spin Z2
10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
CD: 15 min zone 1

WEDNESDAY

Swim 1:00 (zone 1-3)​ 2000-3000
WU: 400 as 50 swim / 50 drill
5 x 200 RI 20” build within each 200 from zone 2 2-3x (3 x 100 strong zone 3) RI 10”
CD: 200 easy

Strength + Conditioning :30-:45 (Stability and Endurance)

THURSDAY

Bike 1:00 (zone 3) 15-20 miles
WU: zone 1-2, 15 minutes as 5:00 pedal easy with 90 rpms, 5:00 :30 sitting, 30 standing, 5:00 alternate 1:00 rt. leg, 1 min. left leg
MS: zone 2-3 efforts, 2x (4 x 3:00 minutes) odd sets Seated at 70 rpms, evens 90 rpms
CD: spin until back to Z1

Run :30 (zone 2) 2-4 miles

FRIDAY

Swim 1:00 (zone 2)
WU: 300 loosen up then 4X75 (25 drill / 50 swim build) MS: 6X200’s RI 20”
#1, #4 swim
#2, #5 pull buoy only
#3, #6 even buoy and paddles
CD: 6X75 50 drill (thumb slide / fingertip drag/ 25)

Run :30 minutes (zone 2)

SATURDAY

Bike 3:00 (zone 2) 40-50 miles depending on your speed

Strength + Conditioning :30-:45 (Stability and Endurance)

SUNDAY

Run 1:45 (zone 2) 9-13 miles depending on your speed Swim :30 (zone 2)

 

Additional Video Links 5 BONUS Sports Medicine and Injury Prevention Video Interviews

How to Reduce Lower Back Pain

Common Sports Injuries and Prevention

How to Avoid and Fix Swimming Shoulder Injuries

Massage Therapy for Athletes

How to Treat IT Band Syndrome (ITBS)

 

13 WEEKS OUT – Iron-Distance for Beginners – General Prep. (rest week)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run :45

WU: 10 minutes zone 1 MS: 30 minutes zone 2 CD: 5 minute zone 1

WEDNESDAY

Swim 1:00

WU: 300 from 8×25 drills (fingertip drag, fist, one arm only) MS: 10×50 zone 3 RI 10″
5X 100 pull zone 2
8X 50s zone 3RI 10″

4X 100 zone 2 pull with buoy CD: 2-6X 50 alternate swim/drill

Strength + Conditioning :30-:45 (Stability and Endurance)

THURSDAY

Bike 1:00 (zone 1-2) 15-20 miles

WU: 10 minutes
MS: 5 x (1 min right leg, 1 min left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke, 10 min spin Z2, 5 x (1 min right leg, 1 min left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke
CD: 10 minutes

FRIDAY

Swim 1:00 (zone 1-2) 2000-2500

WU: 400, 4×50 drills (fingertip drag, fist, catch up RI 10″ MS: 10-15X 100 zone 2 RI15″
CD: 200 choice

SATURDAY

Bike 2:00 (zone 2)

WU: 10 minutes zone 1-2
MS: 2 times the following
15 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
15 min spin Z2, 5 x (1 min right leg, 1 min left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke, 10 min spin Z2
15 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
CD: 10 min cool down

Strength + Conditioning :30-:45 (Stability and Endurance)

SUNDAY

Run 1:30 (zone 2) Approx. 9 miles depending on your pace Swim :30 (zone 2) 1000-1500 yards

WU: 200 alternating 50 swim/50 fingertip drag MS:Pull: 4×100 RI 20″
Swim 4X75 build within each 75 on 1:40

CD: 200 alternate 50 fingertip drag/50 swim

12 WEEKS OUT – Iron-Distance for Beginners (Specific Prep)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run 1:00 5-8 miles depending on your speed WU: 1-2 miles plus drills
MS: 4 x 2:00 zone 2-3 RI 1:00 jog
2 x 4:00 zone 3 RI 2:00 jog between

4 x 2:00 zone 3-4 RI 1:00 recovery CD: 1 mile

Bike 1:00
WU: 10 minutes zone 1-2
4 x 15 seconds pick-ups with :10 sec recovery spin
MS: 3X 10 minutes 85-95 rpms zone 2, RI 5 minutes zone 1 CD: 5 minutes zone 1

WEDNESDAY

Swim 1:15 (zone 3) 2500-3500
WU- 300 loosen up
MS: 4-6 x 200 Pulling Free w/paddles and buoy bilateral breathing, every 3-5 strokes 6X (3x 50 25 Drill 25/Swim 25
1- Right arm only
2- Left arm only
3- Catch up drill
CD- 200-400
Continued – ​Maximum Strength: :30 Min.

THURSDAY

Bike 1:00 (zone 3) 15-20 miles
WU: Ride 10′ building to HR 150, (85-95 rpms), hold it for 5′, Do each of the following pedaling drills 4x
Right Leg Pedaling—Right Leg 30”, Left Leg Pedaling Left Leg 30”.
MS: Zone 2-3
Ride 6 X 4’ RI = 2’, odds 60-70 RPM (big gear) hill simulation , evens 85-90 rpms CD: Ride 5-10’ zone 1-2 nice and easy)

Run :30 (zone 2)

FRIDAY

Swim 1:00 (zone 2)

WU: 600 alternate 50 breath right, 50 breath left side only DS: 12 x 50
1-2 25 side kick drill / 25 swim
3-4 25 thumb-slide drill / 25 swim

5-6 25 fist / 25 swim
7-8 25 head out of water/25 swim
9-10 25 extended doggie paddle / 25 swim
MS: 4 x 200 pull as (200 pull breathing pattern per 50 (3/5/7/3) strokes) RI 15″ CD: 200 Choice (anything but freestyle)
Pull means with pull buoy and paddles in you have them

Maximum Strength: :30 Min (refer to workout description at the end of week 16

SATURDAY

Brick
Bike 3:00 (zone 2) Run :15 (zone 2)

MS: 1 x 15′ @ IM Pace lower zone 2, RI 10′ easy spin 2×10′ high zone 2
5′ spin between each
Repeat x 3

CD: 5′ very easy spin… or when you have 3 hrs.

SUNDAY

Run 1:45 (zone 2-3)
WU: 1hour zone 2
MS: then 30 minutes zone 3 CD: 15 minutes zone 2

Swim :30 (zone 2)
WU: 4X100 (Swim, pull, kick, swim)
MS: RI 15″ 2x (50 fist-100 swim-50 fingertip drag, 100 swim-50 fist- 100 swim-50 HOOW-100 swim
CD: 100

11 WEEKS OUT – Iron-Distance for Beginners (Specific Prep)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run 1:00 5-8 miles depending on your speed WU: 20 minutes zone 1-2
MS: 4X 8 minutes zone 3-4,RI 2 minutes zone 1 CD: 10 minutes easy

Bike 1:15 (zone 2)
WU: 10 minutes loosen up 85-95 rpms
MS: 5 X1 minutes RPMS > 105. Focus on cadence not high heart rate, RI 1′ easy
5X 30″, one leg only. Focus on smooth pedal stroke cadence lower about 70-80 rpms. RI 1′
(5 RLO,5 LLO) 30 minutes zone 2, 85-95 rpms
CD: 5-10 minutes 90-100s rpms smooth pedal stroke zone 1

WEDNESDAY

Swim 1:15
WU: 200 swim.100 kick. 200 pull, 100 drill
MS: 5x (4 x 75 RI 10” )odds done as 50 fast, 25 moderate / evens 25 fast, 50 moderate (fast = zone 4, moderate = zone 3)
Pull 2-4x 300 strong
CD: 100 easy

Maximum Strength: :30 Min.

THURSDAY

Bike 1:15
WU: 20 minutes zone 1-3
MS: 6 X 4 minutes zone 4 RI 2′ zone 1 5x (30 sprint / 30″ easy)
CD: 15 minutes zone 1-2

Run :30 (zone 2)

FRIDAY

Swim 1:15 (zone 3-4)
WU: 3X200 SPK
MS: 4X300 odds 100 fast 200 easy, evens 200 fast/100 easy on Pull 4X200 steady and strong
CD: 6X50 easy choice

Maximum Strength: :30 Min.

SATURDAY

Bike 4:00 mix of flat and hills
MS: 2
20 minutes @ zone 2
5 steady, back down zone 1
3 x 5:00 high zone 2 / RI 2:00 recovery. 1 hour @ low zone 2

CD: finish ride

SUNDAY

Run 2:00 (zone 2-3) 10-15 miles depending on your speed Swim :30 (zone 2)

10 WEEKS OUT – Iron-Distance for Beginners (Specific Prep)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run 1:00 (zone 4) 5-8 miles depending on your speed WU: 20 minutes zone 1-3
MS: 8×4 minutes zone 4, RI 2 minutes zone 1
CD: 10 minutes easy

Bike 1:30 (zone 2)
WU: 15 minutes zone 1 MS: 60 minutes zone 2 CD: 15 minutes zone 1

WEDNESDAY

Swim 1:15 2500-3500
WU: 2x (100 swim, 100 kick, 100 drill)
MS: Swim 4X500 #1 easy #2 300 EZ 200 hard #3 100 easy/300 hard/100 easy, #4 100 easy/400
Easy = zone 2 hard =zone 3-4
CD: 300 choice

Maximum Strength: :30 Min.

THURSDAY

Bike 1:30
WU: 15 minutes zone 1-3
MS: 5X 9 minutes zone 3 RI 1′ CD: 10 minutes zone 1-2
Run :30 (zone 2)

FRIDAY

Swim 1:00
WU: 400 swim
Set #1 scull front, set #2 skull chest, set #3 scull back.
3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed:
4 x 500 swim (1’) at moderate/aerobic effort.
CD: 200 choice easy

Maximum Strength: :30 Min.

SATURDAY

Brick
Bike 4:00 (zone 2-3)
WU: 30 minutes zone 1-2 MS: 2 x 30′ @ high zone 2 10′ easy spin
4×15′ zone 3
5′ spin between each
CD: remainder of ride zone 2

Run :30 negative split (zone 3)

SUNDAY

Run 2:00 (zone 2-3) / Swim :30(zone 2)

9 WEEKS OUT – Iron-Distance for Beginners (rest week) optional race w/e

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run :45
WU: 20 minutes zone 1-2
MS: 1×8, 1×6, 1×4 minutes zone 2-3, RI 2 minutes zone 1 CD: 10 minutes easy

WEDNESDAY

Swim :45 (zone 2)
WU: 400 swim mix strokes
MS: 8X100 descend 1-4, 5-8 RI 20″ 4X150 steady pull breathing 3/5/7 by 50s CD: 4X 50 25 drill/25 swim

THURSDAY

Bike 1:00 (zone 2-3)
WU: 10 minutes zone 1
MS: Roller coaster alternate 2 minute big gear with 2 minute little gear for 45 minutes zone 2-3
CD: 5 minutes zone 1

FRIDAY

Swim 1:00 (zone 1-2)
WU: 3X (50 swim, 50 drill)
3X100 RI 15″
200 pull focus on arm turnover RI 30″ 6X50 RI 10″
2X100 pull focus on arm speed RI 15″ CD: 4X50s drill/kick

SATURDAY

Bike 4:00
WU: 1 hour zone 1-2
MS: 4X (20′ zone 3 into 10 minutes zone 4) RI 10″ CD: remainder of ride zone 2

SUNDAY

Run 1:30 (zone 2-4)
Run 30′ Z1, 40′ Z2, 15′ Z3, 5′ Z1.

8 WEEKS OUT – Iron-Distance for Beginners (test week)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Swim Test :45 / Distance 1600
WU: 400 – 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time (Record your time). CD: 200

Divide your 1,000 time by 10 to get your avg. pace. This pace is now known as your T-Pace.

WEDNESDAY

Bike Test 1:15
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute, 5 minute all out effort, 10 minute spin
MS: 20 minute all out effort
CD: 15 minutes

VLOG: Baseline Swimming: Water Workout Wednesday with Wendy

THURSDAY

Run test :45
Run Test (3-Mile Time Trial):
• Do this test on a track or a treadmill.
• Warm up by running for 10 minutes starting easy and gradually increasing your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you feel fully recovered (you’ve caught your breath, your muscles feel loose, etc.).
• Clear your watch and heart-rate monitor (as applicable to you) and run three miles as fast as you can. To do this well, you need to really keep your pacing even and not go too hard/fast too soon. Again, you want to cover the three miles as quickly as possible, not go real fast and then slow down. Note: If your heart-rate monitor does not measure average heart rate, note your heart rate with one mile to go, with1/2 mile to go, and at the completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the three heart rates you noted.

FRIDAY

Swim 1:00 (zone 4)
WU: 800 alternating 50 swim/50 drill
MS: 8X 100 descend, RI = 15”.
8 X 75 odds (25 fast/50 easy, evens 50 fast/25 easy, RI = 10” 8 X 50 strong, RI = 5”.
CD: 8X25 one kick/one swim each stroke

Continued – Strength / Power :30

SATURDAY

Swim :30 (zone 2-3)
Bike 5:00 (zone 3)
Run :45 minutes (zone 3)

Bike
WU: 30 min warm up
MS: 4x (30 min zone 3, RI 10 zone 2 20 zone 3, RI 10 zone 2)
CD: 30 minutes

SUNDAY

Run 2:15 (zone 2-4) 12-16 miles depending on your speed
WU: 2 miles at a steady pace…right around ironman pace
MS: 5-7 sets…of 12/3
12:00 running @ zone 3. into 3:00 at zone 4 RI: 2:00 easy….repeat CD: nice and very very easy 1 mile run, same as first miles

7 WEEKS OUT – Iron-Distance for Beginners (Pre-Comp)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run 1:00

WU: 15 min of easy running. Last 5:00 add in 6 x :30 builds; building up to a pretty quick speed…8:00
MS: 6 x 800 descending #1 low zone 3 and see how well you can control your pace and descend 1-6. RI: 2:00 slow jog between each one.

CD: Comfortable run for 10 min

Bike 1 hour (zone 2)
WU: 5 minute spin then 4x (30″ RLO / 30″ LLO) MS: RI 30″ each 125
Ride 30″, 95-105 RPM.
Ride 30″ 85-95 rpms
Ride 30″ 105-115 RPM
Ride 1′ 85-95 rpms
Ride 1′, 75-85
Ride 1′ 105-115
Ride 1:30″ 65-75
Ride 1:30′ 85-95 rpms
Ride 1:30 choice
CD: Ride 10’ EZ, 85-95 RPM

WEDNESDAY

Swim 1:15 (zone 3-4)
WU: 400
MS: 12X300: 4x (300 straight 75% RI 30″ then 3X100 RI 10″ at 85%, then 6X50 at 90%)
CD: 8X50 at 4x (kick/ drill/ choice/ swim)

Strength / Power :30 (refer to workout details after week 16)

VLOG: Mindless Swimming: Water Workout Wednesday with Wendy

THURSDAY

Bike 1:30
WU: 15 minutes zone 2
MS: 4X 10 minutes zone 4 or hill repeats RI 5 minutes zone 1 CD: 15 minutes zone 1

Run :30 (zone 2-3)

FRIDAY

Swim 1:30 (zone 2-3)
4X 1000 descend 1-4 RI 30″

SATURDAY

Bike 5:00 (zone 2) 75-95 miles depending on your speed

SUNDAY

Run 2:30 (zone 2-3) 14-18 miles depending on your speed

Goal is getting the distance it. Allow heart rate to increase if you run uphill, no need to force it.
So allow yourself Finish the last 3-5 strong.

6 WEEKS OUT – Iron-Distance for Beginners (Pre-Competitive)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run 1:15
WU: 20 minutes zone 2
MS: Zone running for this speed (200-300-400-600)workout!! 8x (200), RI 100
6x(300 ), RI 200
4x (400), RI 200
2x (600). RI 400
CD: Remainder of run

WEDNESDAY

Swim 1:15 (zone 4)
WU: 300 loosen up then 6X50 (odds 25 fist / 25 swim) (evens 25 HOOW 25 swim) MS: continuous (25 with buoy hard, work on arm turnover, 25 easy, 50 hard/50 easy, 75 hard/75 easy, 100 hard/100 easy) repeat starting with the 100.
6X100s swim steady on 2:15
CD: 100 choice

Bike 1:30 (zone 2)
WU: 15 min
MS: 10 x 30 sec ride in hard gear with 30 sec easy between sets.
10 min zone 2 ride.
10 x 30 sec ride in hard gear with 30 sec easy between sets.
CD: 15 min
When riding in the hard gear, allow your cadence to fall lower than normal and focus on engaging the appropriate muscles to apply power to the pedals in all directions – pushing down, pulling back, pulling up, pushing forwards.

VLOG: Endurance Swim: Water Workout Wednesday with Wendy

THURSDAY

Bike 1:15
WU 20 minute zone 1-3 MS: 4x (10′ zone 4, RI 2) CD: 10 minutes zone 1-2

Run :30 (zone 3-4)

FRIDAY

Swim 1:15 (zone 3-4)
WU: 400 swim, 300 stroke, 200 kick, 100 drill
MS: 6X (150 pull easy RI 10″, 100 S RI 15″, 50 kick) RI 20″) CD: 8X50 IM drill

SATURDAY

6:00 Brick
Bike 5:30 (zone 3) Run :30 (zone 3)

WU: 1 zone 1-2
MS: 4 hours zone 2-3
At the top of the hour for each remaining hour, you will ride 15′ at top zone 3 CD: 30 minutes zone 1

Run strong

SUNDAY

Run 2:30 (zone 2-4)
WU: 20:00 steady pace running
SM: 6 x 10:00 at descending pace. Choose efforts that are sustainable for the entire hour with last 10:00 being close to zone 4 RI
5:00 about Z2
CD: Continue to run zone 1-2

5 WEEKS OUT – Iron-Distance for Beginners (REST WEEK)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run 1:00 (zone 2)
WU: 10 minute zone 1
MS: 7X 5 minute Zone 2 RI 2′ zone 1 CD: rest of run zone 1

WEDNESDAY

Swim 1:00 (zone 2)
WU: 200 swim, 50 kick, 200 drill, 50 kick. MS: 6 x (200 RI 20″ 50 kick easy).
CD: 200 kick easy
300 swim good form

VLOG: Swimming Tools: Water Workout Wednesday with Wendy

THURSDAY

Bike 1:00 (zone 2)
WU: 10-20 minutes
MS: 4 minutes 65 rpms Spin 2 minutes
8 minutes 70 rpms
Spin 2 minutes then ride 2×4 minutes 75 rpms Spin 2 minutes then ride 2 x 4:00 for 80 rpms Spin 2 min recovery. CD: 10 -20 minutes

FRIDAY

Swim 1:00 (zone 3-4)
WU: 8X100 SKPD
MS: 200 swim, 4X100 descend, 200 pull, 4X 100 FAST, 200 pull, 8X 50 sprint CD: 4X75 drill /swim /drill

SATURDAY

6:00 Brick
Bike 5:00 (zone 3) Run 1:00 (zone 3)

SUNDAY

If you raced today, take today off ​otherwise 2:45 (zone 2) 15-20 miles depending on your speed. Run 3x 6 miles descend 1-3​.

4 WEEKS OUT – Iron-Distance for Beginners (peak week)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run 1:15
WU: 15 min of easy running. Last 5:00 add in 6 x :30 builds; building up to a pretty quick speed…8:00
MS: 4X 1 mile zone 3-4 RI 1/2 mile easy
CD: Comfortable run for 10 min

WEDNESDAY

Swim 1:15 (zone 3-4)
WU: 200 S, 200 K, 200 P then 16X25 odds easy/evens sprint on :40 MS: 2x ( 50-100-150-200-200-150-100-50) 10 seconds rest
Swim 10X50 odds sprint / even’s easy
CD: 200

Bike 1:15 (zone 2-3)
WU: 15 minutes zone 2
MS: 6X 5 min. alternate 5 minute big gear 70 rpms with 5 minute 90 rpms or hill repeats RI 3′
CD: 15 minutes zone 2

VLOG: Swimming Pace: Water Workout Wednesday with Wendy

THURSDAY

Bike 1:15
WU 20 minute zone 1-3
MS: 3x (5 minute zone 3 into 5 minute zone 4, into 5 minute zone 3) RI 5 minutes CD: 10 minutes zone 1-2

Run :30 (zone 2-3)

FRIDAY

Swim 1:00 (zone 2-3)
WU: 400 swim 300 pull, 200 kick, 100 drill MS: 2x 800 build RI 20″
CD: 400 drill and kick

SATURDAY

6:30 Brick
Swim :30 (zone 2-3)
Bike 5:00-6:00 (zone 2-3) Run :1:00 minutes (zone 3

SUNDAY

Run 2:00 2:30

WU: Run easily for 15-20 minutes, follow with 6 x 20-second strides.
MS: Run -80 minutes, zone 3, then . Every 10 mins throw in a 1-minute “burst” at zone 4, effort followed by an immediate return zone 3
Run the next 30 zone 2
CD: Run easily for 15-20 minutes, stretch.

3 WEEKS OUT – Iron-Distance for Beginners (begin taper)

First Watch Video with Coach Wendy

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run 1:15 Approx. 8 miles
WU: 15 min of easy running. Last 5:00 add in 6 x :30 builds; building up to a pretty quick speed…8:00
MS: 4 x 800 zone 4 RI: 2:00 slow jog between each one. 2 miles zone 3
CD: Comfortable run for 10 min
Bike 1:00 (zone 2)

WEDNESDAY

Swim 1:15
WU: 800m
MS: 30X50m at z4 RI 10sec 6X100m kick build 1 to 3…repeat CD: 200

Bike 1:30
WU: 20 minutes zone 1
MS: 5X 10 minutes zone 2 at 80-90 rpms, RI 1 minutes CD: 15 minutes zone 1-2

VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy

THURSDAY

Bike 1:15
WU 20 minute zone 1-3
MS: 2x (10′ zone 3 into 10 minutes zone 4, RI 5) CD: 10 minutes zone 1-2

Run :30 (zone 3-4)

FRIDAY

Swim 1:15 (zone 3-4)
WU: 10X100 RI 15″ 1 free/1 choice
MS: 9X300 as: 300 straight RI 30″ then 3X100 RI 10″ at 85% CD: 16X50 at 10″ 4 kick/4 drill/4 choice

SATURDAY

6:00 Brick
Bike 5:30 (zone 1-2. Add 4X 30 minutes zone 3 efforts) Run :30 (zone 3)

SUNDAY

Run 2:00(zone 2-4)
WU: 1 miles very easy
MS: Run 3x (3 miles descending pace) #1 zone 2
#2 zone 3
#3 zone 4
1 mile fastest
CD: 1 miles

 

Additional Resources / Articles / Video Links Triathlon Taper vs. Rest Week

How to Set Up Your Triathlon Transition Area

2 WEEKS OUT – Iron-Distance for Beginners

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Brick 1.5 hours
Bike 1:00 (zone 12-4) then run :30 (zone 3)

WU: 20 minutes zone 2
MS: 2x (20 minutes zone 3 then 10 minutes zone 4) Transition run 30 minutes zone 3
CD: 5-10 minute walk

WEDNESDAY

Swim 1:00 hour (zone 3-4) WU: 6X (50 swim, 50 drill) 6X100 RI 15″
200 RI 30″

6X50 RI 10″
2X100 RI 15″
CD: 4X50s drill/kick

Bike 1:00 (zone 2-3)
WU 20 minute zone 1
MS: 20 minutes zone 2 into 30 minutes zone 3 CD: 10 minutes zone 1

VLOG: Stroke Drills: Water Workout Wednesday with Wendy

THURSDAY

Run 1:00 hour (zone 3-4)*

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

Brick 2:30
Bike 2:30 (zone 3) then run :30 (zone 3)
Bike on a course that simulates your upcoming race course.

SUNDAY

Run 1:30
WU: 30 minutes zone 2
MS: Run 75 minutes steady zone 3 CD: 15 minutes easy zone 1-2

Race Week -Iron-Distance for Beginners

MONDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

TUESDAY

Run :30 minute zone 2-3
WU: 10 minute zone 1-2
MS: 4-3-2-1 minutes zone 3 RI 1 minute zone 2 CD: 4 minutes zone 2

Bike 1:00 hour minutes with some race pace efforts zone 3 WU: 20 minutes zone 1-2
MS: 5X 3 minutes zone 3 RI 2′
CD: 10 minutes zone 1-2

WEDNESDAY

Swim :30 minutes zone 3-4 WU:300 swim free
4X100 descend 1-4RI 20″ 4X50s fast RI 10″

CD: 4X100 25 drill/50 swim/25 drill

VLOG: Race Week Swim: Water Workout Wednesday with Wendy

THURSDAY

Run :30 minutes zone 2-3

FRIDAY

Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.

SATURDAY

Loosen up :20 run zone 2, :40 minute bike zone 3, :20 swim zone 2-3

SUNDAY

RACE DAY! Trust your training and your coach and most importantly, have FUN!

 

Additional Strength Workouts

 

Stability and Endurance Goals: Controlled motions; focus on technique

WU: 5 minute cardio of choice

DYNAMIC STRETCH

-Elbow and knee lunge

-Arm swings

-Inch worms

-Walking hip cradle ACTIVATION

-Plank

-Double leg bridge

-Single leg bridge Lateral hip circuit

MS:

-Romanian deadlift Step up

-Lat pull down

-Dumbbell bench press

-I/Y/T/W shoulder series

-Clam shell series

– Stability ball rollout

-Side plank

-Bird dog

CD: foam roller

Maximum Strength WU : 5 minute jog then DYNAMIC STRETCH

Elbow and knee lunge X 10

Walking hip cradle X 10

Lateral lunges X 10 each side

Plank hold as long as your can

Single leg curl on stability ball

MS: 4X 6- reps RI 1 minute between sets

Split squat—Romanian deadlift—Lat pulldown—Dumbbell bench press

2X 15 I/Y/T/W shoulder series

2x 30 each side Clam shell

CORE

Stability ball rollout

Side plank with leg lift

CD: Static stretches / foam roll

Power WU:Do the following.

1. Rope jumping: 2 sets of 50 jumps done very quickly (45 sec recoveries)

2. Skipping: 3 sets of 50 skips (45 sec walk recoveries)

3. Forward 2-leg hopping: 2 sets of 30 hops (or hop up onto a 16-20 inch box) (45 sec walk recoveries)

4. Forward 1-leg hopping: 1 set of 30 hops/leg (45 sec walk recovery) STRETCH

Elbow and knee lunge, Walking hip cradle, Scorpion

ACTIVATION

Plank- hold up opposite arm and leg—Single leg bridge on stability ball

POWER 3-5 sets 30 seconds on, 60 seconds off

Squat jumps with arms in streamline hold—Med ball slams, squat while picking up the ball—Slight jump lunges

RESISTANCE 2-3 sets of 6-8 reps, Rest 1-2 minutes between sets

Barbell back squat—SINGLE LEG deadlift—-Lat pull down focus on retracting scapula

AUXILIARY

I/Y/T/W shoulder series

Clam shell series

CORE 15 reps or 30-60 seconds—-Diagonal toss—-Side plank with leg lift—-Straight leg sit-up

Maintenance WU: 5 minutes DYNAMIC STRETCH

ACTIVATION

-plank 3X60 seconds side/front/side

-Glute 3x 10 bridge double leg/single/single

POWER

-Squat jumps on bench 3X30 seconds

-Medicine ball slams

RESISTANCE 3 SETS 12-10-8 70-85%

-Split squat —- Romanian deadlift —- Lat pull down OR pull- up or row —- Dumbbell bench press or push ups

AUXILIARY 3x 10

-I/Y/T/W shoulder series

– Clam shell series

CORE

-Front plank alternating leg lift

-Side plank with leg lift

-superman

COOL-DOWN

Static stretches

 

10 BONUS VIDEOS

#AskCoachWendy Interview Segments

Tips on How to Improve Your Swimming

(Watch Video Here)

How to Master Open Water Swimming

(Watch Video Here)

How to Bike More Efficiently

(Watch Video Here)

How to Fuel on the Bike & Master Aid Stations

(Watch Video Here)

How to Save Time in Transition

(Watch Video Here)

Key Components of a Triathlon Race Plan

(Watch Video Here)

Food to Avoid During Training or Racing

(Watch Video Here)

S.M.A.R.T. Training Goals

(Watch Video Here)

Off-Season Triathlon Training Ideas

(Watch Video Here)

Balance and Flexibility Exercises for Triathletes

(Watch Video Here)

Post Author: Dave Erickson