Ironman Training Plan by the Book:
In this plan, I will take you through a complete Iron distance program for a 2.4 mile swim, a 112 mile bike ride and a 26 mile run. I created this plan mostly in accordance with Ironman University’s protocol for swim, bike, run, and strength training for an Ironman race. The 20 week program is broken up into 4 training periods, with specific goals for each period to include General Preparation, Specific Preparation, Pre-Competition, and Competition phases. The Ironman race is for a seasoned athlete who has done several Sprint and Olympic distance triathlons and preferably at least one Half Ironman distance race. This program requires you to have a solid base and you will need to be able to run at least one hour without stopping, ride the bike for 75 minutes without stopping, and swim 1500 yards in the pool. In general, there are 3 swims, 3 bike rides and 3 runs each week with a mid-week short brick and long ride and run on the weekends. The plan includes nutrition and hydration guidelines, strength training, and swim drills.
This Ironman Training Plan is a digital download. Your plan will be emailed to you shortly after you make your purchase.