WEEK #3 (31-01-2009) - Training for Ironman

Saturday

BIKE 2:00

WARM UP

20:00 easy spin, bringing your HR up to 70% by the end

INTERMEDIATE SET

4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm

MAIN SET

Descending Intervals:

These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance. -- Record your times and compare them to an identical set that you did back on Feb 10.

(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%

(8.4mi / 13km / 24:00) @75% -- 2:00 recovery @60-70%

(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%

(2.8mi / 4km / 8:00) @75%

COOL DOWN completely, bringing your HR back under 60% before stopping.

WEEK #3 (29-01-2009) - Training for Ironman

Thursday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 200 IM

MAIN SET

8 x 250 w/30 sec rest

(Alternate set: 8 x 200 w/30)

-- descend1-4, 5-8

-- the first one in each set of 4 should be @75%; the last one all out!

COOL DOWN

600 Pull, long and relaxed

RUN 1:00

This session is designed to be done at the track, but if you don't have access then use the included durations as your guide.

WARM UP

10:00 steady warm up jog, between 60-65%

MAIN SET

3 x (2400 / 10:00) w/(400 / 2:00) recovery after each

#1& 2 @75%, #3 @84%

The 3rd repeat should feel fairly challenging

COOL DOWN

Continue jogging, bringing your HR back down to 60% within 10:00.

Finish with 2-3:00 of walking @50% or lower.

WEEK #3 (27-01-2009) - Training for Ironman

After a hard day of work, there is nothing better that a good training!!

I don't know if this is true, but it's better think in that way than the other way around.

;-)

Tuesday

BIKE 1:15

WARM UP

15:00 Gearing Pyramid:

--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

5 x (2.4mi / 4km / 7:00) w/1:00 recovery spinning after each

-- #1-4 @75%, totally aerobic; #5 @84% -- challenge yourself a bit!

-- let the time interval dictate how long you ride during each repeat

(do not exceed 7:00)

COOL DOWN

Bring down the intensity gradually:

-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping

RUN 0:50

Sorry for any confusion regarding the "250 Strides" in the past weeks -- basically what we're looking for is for you to concentrate on improving your leg turnover and running efficiency.

This is just a straight run tonight -- after an easy 10:00 warmup, increase the intensity to 75% for 30:00 (an aerobic tempo run.

Cool down the remaining few minutes, finishing with a minute or two of easy walking.

DAILY TOTAL: 2:05

WEEK #2 (24-01-2009) - Training for Ironman

Saturday

BIKE 2:00

WARM UP

20:00 warm up spin, using a gearing pyramid to get into it slowly.

Aerobic Set:

This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.

2 x (6.2mi / 10km / 17:00) @75% w/3:00 recovery spin @60% after each

Intermediate Set:

During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.

4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

MAIN SET -- BIG TARGET

This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons.

Take good notes!

3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%

COOL DOWN

Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!

Planet Armstrong (24/01) (3/3)

Planet Armstrong (24/01) (2/3)

Planet Armstrong (24/01) (1/3)

WEEK #2 (22-01-2009) - Training for Ironman

Hi.

I went to swimming in lunch time. Hence I could rest, without any problem, between my "swim" and "run".

Today was dificult to hold the heart rate, when I was running. There was ice in the route, and a lot of water. But like the grafic shows, I made my work in time and series, correctly.

Good work, best training

Thursday

SWIM 0:45

WARM UP

300 Swim

6 x 75 (50 Swim / 25 Kick) w/10 sec rest

MAIN SET

1200 straight swim -- hold your intensity @75%

(ALTERNATE SWIM: 900)

COOL DOWN

4 x 75 w/15 sec rest

RUN 1:00

It's time to introduce a little more high quality work during the high intensity week. Today's big target workout contains slightly higher intensity than last time's, continuing our progression toward the Competitive Season.

15:00 warm up jog

Intermediate set:

4 x (15 sec fast leg turnover / 45 sec recovery jog) - continuous

MAIN SET - BIG TARGET

3 x (1600 / 1 mile / 7:00) w/(400 / 2:00) recovery @65% after each

#1 @75%; #2 @84%; #3 @85+% (challenge yourself!)

Record your times during this descending set for future comparison.

Your final mile should be faster than your 10K PR pace.

Continue jogging, cooling down completely. Your HR should be back under 60% before the end. Finish with 2-3 minutes of steady walking, bringing your HR under 50% before stopping.

WEEK #2 (20-01-2009) - Training for Ironman

Today has been the first day that, really, I have realized that I am training to make the Ironman. I am really tired, really really.

The hard ride with the bike of today has been really hard for me; maybe it was because I have run before the bike. I lost a lot of water during the bike and the last interval of 8:30 minutes at 85%, has been hard to hold. I achieved the aim of the training, but I don know if the next days I am going to be able to finish the training.

Good day, good training.

See you soon!!!!!!!!!!!!!!

Tuesday
BIKE 1:15

WARM UP

Keep your HR intensity below 70% during the first 15:00

7:30 in moderate gear @90-95 rpm, 7:30 in next harder gear @90 rpm

straight into:

6 x (15 sec fast spinning @ 105-110 rpm / 45 sec controlled spinning @90rpm)

allowing your HR to get closer to 75% (but not over)

MAIN SET

4 x (3.1 miles / 5km / 8:30) on 10:00 interval (start one interval every 10:00)

descend the efforts:
#1 & 2 @75%, #3 @84%, #4 @85%

Feel free to challenge yourself a bit here...

COOL DOWN

Cool down, gradually bringing your HR back under 70% for 5:00,

then down to 65% for 4:00, then finish below 60% for the last 3:00.

RUN 0:50

20:00 warm up jog, gradually bringing the intensity up to 65-70%

Stride Drills:

4 x "250 strides" on 5:00 interval

(This means to begin each one, every five minutes.)

Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.

Cool down completely, bringing your HR back down to
60% by the end.

DAILY TOTAL: 2:05

Training Schedules for the IRONMAN FRANCE-NICE

Hallo everyone!!!!!

In this post, I am going to put my Training Schedules for the IRONMAN IN NICE.

I have 24 weeks to training and to achive my aim. I don´t know, if this Training Schedule is the best, I just know that it´s the only schedule that I have, jeje.

I hope, that this Training Schedule would be enought to arrive to the IRONMAN, with my body enought fit.

PRE-SEASON

12-01-2009 / 18-01-2009 (WEEK #1)
19-01-2009 / 25-01-2009 (WEEK #2 )
26-01-2009 / 1-02-2009 (WEEK #3)
2-02-2009 / 8-02-2009 (WEEK #4)
9-02-2009 / 15-02-2009 (WEEK #5)
16-02-2009 / 22-02-209 (WEEK #6)
23-02-2009 / 1-03-2009 (WEEK #7)
2-03-2009 / 8-03-2009 (WEEK #8)
9-03-2009 / 15-03-2009 (WEEK #9)
16-03-2009 / 22-03-2009 (WEEK #10)


COMPETITIVE SEASON

23-03-2009 / 29-03-2009 (Week 1)
30-03-2009 /05-04-2009 (Week 2)
06-04-2009 / 12-04-2009 (Week 3)
13-04-2009 / 19-04-2009 (Week 4)
20-04-2009 / 26-04-2009 (Week 5)
27-04-2009 / 03-05-2009 (Week 6)
04-05-2009 / 10-05-2009 (Week 7)
11-05-2009 / 17-05-2009 (Week 8)
18-05-2009 / 24-05-2009(Week 9)
25-05-2009 / 31-05-2009 (Week 10)
01-06-2009 / 07-06-2009 (Week 11)
08-06-2009 / 14-06-2009 (Week 12)


TAPER PERIOD

15-06-2009 / 21-06-2009 (Week 1 of 2)
22-06-2009 / 28-06-2009 (Week 2 of 2)