Download ironman 70.3-distance 10-week training program: description

IRONMAN 70.3-DISTANCE
10-WEEK TRAINING PROGRAM:
DESCRIPTION DOCUMENT
By
David B. Glover
web: enduranceworks.net
email: [email protected]
© 2010 ENDURANCEWORKS, LLC
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Waiver of Liability:
What you are about to undertake is a fitness program. Injuries may occur in any exercise
program,
as
with
this
specific
program
written
by
David
Glover
and
ENDURANCEWORKS, LLC. By downloading and using this program, you are waiving
any liability to David Glover or ENDURANCEWORKS, LLC. This is a recommended
program that has worked for many others. It may not be right for you. It is recommended
that you consult a physician before undertaking any new fitness regiment.
All rights reserved. No part of this work may be reproduced or used in any form or by any
means without written permission from the author.
Any unauthorized transmission
electronic or printed is prohibited.
Please note: Ironman®, Ironman Triathlon® and 70.3® are registered trademarks of the
World Triathlon Corporation. Any non-race specific references to the word “Ironman” or
“iron distance” in this document simply refer to a triathlon that is the standard length
established by the original Ironman race in Hawaii (2.4-mile swim, 112-mile bike and 26.2mile run).
Any non-race specific references to the word “Ironman 70.3” or “half-iron
distance” in this document simply refer to a triathlon that is the half the standard length
established by the original Ironman race in Hawaii (i.e. 1.2-mile swim, 56-mile bike and
13.1-mile run).
© 2010 ENDURANCEWORKS, LLC
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Introduction
Congratulations for taking on the Ironman
70.3 challenge! The race is a unique
"The ability to conquer oneself is
physical challenge in sport – a 70.3-
no doubt the most precious of all
mile swim, bike and run odyssey
things sports bestows on us."
where you toe the line with hundreds
and even thousands of other athletes.
–
Olga Korbut, Olympic Gold Medal Gymnast
You need to have the fitness to cover
the distance, but being fit isn’t enough to
get you to the finish line. As much as it is a physical test, the race is a mental challenge as
well
as
you
experience
potential
discomfort,
obstacles,
loneliness
and
even
disappointment. Ironman 70.3 is a personal challenge to give everything you have to
cross the finish line. No matter if you want to go 4:00 to win or 7:59 to finish, training for an
Ironman 70.3 takes motivation and desire.
I want to help make your experience the best possible as I share the lessons learned, best
practices and expert knowledge that I’ve accumulated from fifteen years of triathlon racing
and working with hundreds of athletes like you.
I share this knowledge and experience with the athletes I coach, and in my training plans
and comprehensive training guide, I’ll share what I know with you.
All you need to supply is the motivation and the desire!
Good luck,
David B. Glover
Elite Triathlete and Coach
© 2010 ENDURANCEWORKS, LLC
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Plan Objective
The objective of this training program is to provide the NOVICE and INTERMEDIATE
athlete with a structured and periodized plan to prepare for any Ironman 70.3-distance
triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run).
Plan Overview
The training plan progresses from 10 to 14 hours (peak) of training per week prior to
tapering and breaks down the 24-week training schedule into the following periods:
WEEKS
1-4
6-7
8-9
10
PERIOD
Base
Build
Peak
Race
MAX
HRS
12
14
12
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A “typical” week during a Base Period looks like:
DAY
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WORKOUT
Off day
Swim / Bike
Long Run
Swim / Bike
Swim / Run
Long Bike / BRICK
Run / Strength
I adjust the frequency, intensity and duration of the workouts each week in order to meet
the desired objectives for that training period.
Level of intensity is given in order to
differentiate levels of intensity that stimulate different training responses and maximize
training time while minimizing risk of overtraining, burnout and injury. Training intensity
can be measured by a variety of methods including rate of perceived effort (RPE) – i.e.
how you “feel” – and a heart rate monitor. I recommend using a heart rate monitor in
combination with RPE. The training guide included with the training plan includes field
tests that you can perform to determine your heart rate training zones.
© 2010 ENDURANCEWORKS, LLC
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The plan includes a comprehensive 30+ page training guide that you can download once
you purchase the plan.
Athlete Requirements
You should also be able to complete the following workouts prior to beginning plan:
-
Swim: 800 meters or yards continuously
-
Bike: 40 miles / 64 Km
-
Run: 8 miles / 12 Km
© 2010 ENDURANCEWORKS, LLC
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About the Author
Author of Full Time & Sub-Nine: Fitting Iron
Distance Training into Everyday Life, David
Glover is certified as a coach by both USA
Triathlon and USA Cycling. David currently
coaches a full range of Ironman triathletes
from first timers to experienced veterans
qualifying for Hawaii through his company,
ENDURANCEWORKS, LLC.
As a triathlete, David has completed about 100 triathlons including twenty-six Ironman®distance races since 1995, qualifying for Ironman World Championship in Hawaii
numerous times, achieving a personal best time of 8:51 and winning five races overall.
David was a 6x USAT All-American prior to turning pro from 2007-2009 and was inducted
into the Vineman Hall of Fame in 2007.
David has his BS from the U.S. Naval Academy and MSE from Catholic University. He is
currently pursuing an MS in Applied Performance Physiology through Eastern Michigan
University. In addition to writing weekly in his blog (davidglover.net), David also writes a
quarterly column called “The Athlete’s Edge” for Tri-DC Magazine (tri-dc.com).
For more information about David’s coaching services and other training programs, camps
and seminars, please visit: enduranceworks.net.
Included with the purchase of this program, you may email David with any questions
about the plan. He will respond as soon as possible.
Address:
Email:
© 2010 ENDURANCEWORKS, LLC
ENDURANCEWORKS, LLC
Attn: David Glover
707 York Rd
Suite 3211
Towson, MD 21204
[email protected]
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