The plan RACE YOUR FIRST 70 - Amazon S3

1 TRAININGZONE88 M A R CH 2 0 11 Photos Corbis Illustrations Phil NicodemiCut out the guide following the dotted outlineFold the guide in quarters using the fold guidesNow carr y it w ith you for reference while trainingRACE your FIRST MIDDLE DISTANCE WITH OUR FOOL-PROOF PLAN TO BUILD STRENGTH AND FITNESSThe planWHETHER YOU call it an Ironman or a middle-distance triathlon, one thing is still true; the popularity of this distance is exploding. Turn the clock back five or six years, and there were only a handful of these races to choose from in the UK. These days the race calendar is bursting w ith great middle-distance events both here and abroad, so there s no excuse for not having a go. Part of the reason for their popularity lies in their format: the swim, 90km bike and 21km run plays into the hands of strong cyclists and runners. More importantly, it gives weak swimmers plenty of time to catch up any lost s also the FIRST step into the world of long-distance racing, but one that doesn t have to take over your life.

2 In fact, some people do middle-distance triathlons having only trained for Olympic distance and shorter, althoughI don t recommend ve watched too many people suffer to know that it s not a distance you can take lightly. That s why these training plans are challenging, but still achievable. There are two plans here, one for time-poor athletes which takes up to 10 hours per week, and one for time-rich people that takes up to 13 hours per week. They ll both get you fit enough, so choose the one that suits your situation the best. But regardless of what the plan says, if you start losing your appetite, struggle to sleep, or become abnormally grumpy, you should take at least a couple of days t your guide r ead y t o goHow it worksAn Ironman is a tough race, and so these training plans are no pushover. To start them you should already be able to: Swim 1,000m front crawl, non-stop Ride your bike for at least 90 minutes Run non-stop for an hourAre these plans for you?

3 T h ree to racePhil MosleyCoaching editor of Triathlon Plus Mosley is an experienced coach and elite athlete with a sports degree from the University of ChichesterMeet the expert1 TriGrandPrix UK, 22 May, Emberton Country Park, Buckinghamshire, England, Ireland, 4 September, Galway, Ireland, Extrememan Menorca, 11 September, Fornells, Menorca, 881/19/11 5:20:21 PM THE PLAN : TIME THE PLAN FOR TIME-POOR TRIATHLETES7-10 hours per weekFOL D 1 FOL D 2 MARCH 2011 89 your 12-WEEK PLANTRAINING ZONESS TAY I N T H E T R A I N I N G Z O N E W I T H TRIATHLON PLUSUSING THESE training zones w ill help you train at the r ight intensit y for each session. This helps you to develop spec if ic aspec ts of your f itness, as well as mak ing sure you don t overdo it. You can either est imate your intensity, using the training zone descriptions, or use a heart-rate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages prov ided, and subtrac t them from your observed max imum hear t rate to calcul ate your zones.

4 Tool s like c ycle power meters and GPS watches will also help track your training progress, but they re not essent ial for these pl Ironman , your training should mainly be w ithin Z1 to Z 4 .ZONE 1 [Z1] Recovery6 0 to 65% of max. Easy pace, feel s nice and lightZ O N E 2 [ Z 2 ] Steady65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe just through your nose if you wanted toZ O N E 3 [ Z 3] Tempo75% to 8 0% of max. Fairly hard, but sustainable paceZONE 4 [Z4] Race tempo8 0 to 9 0% of max. Hard pace, sustainable, but requires real focus Z O N E 5 [ Z 5 ] Red line9 0% to 10 0% max. Ver y hard, requires real focus, not sustainable for longKEYMTB Off-road bike FC Front crawl BACK Backstroke BREA ST Breaststroke PULL FC w ith pull- buoy float PULL ANKLES FC with pull-buoy between ankles KICK Kicking on front & holding float FISTS FC w ith closed f ists BI Bil ateral breathing (ever y 3 strokes) WU Warm up WD Warm downWEEK 02 WEEK 04 WEEK 01 WEEK 03 MonMonSwim WU( Z 2 ): 10 0 m f c , 10 0 m pul l , 5 0 m kick, 100m fc, 50m back.

5 Technique ( Z 1 t o Z 3): 2 0 0 m k ick a s alt er na t ing 2 5m in Z 3, 2 5m in Z 1 +30secs. 200 as 25m fists, 25m fc+30secs. 2 0 0 m k ick a s alt er na t ing 2 5m in Z 3, 2 5m in Z 1 +30secs. 200m as alternating 25m doggy paddle, 25m fc +30secs WD ( Z 1) 4 0 0 alternating back/fcSwim 2km WU ( Z 2 ): 8 0 0 m a s (4 0 0 m f c , 2 0 0 m pul l , 10 0 m k ick , 10 0 m f c)Technique ( Z 2 ):8 x 5 0 m a s ( 1-2 : he ad up, 3 - 4 pul l , 5 - 6 f i s t s , 7- 8 f c) Main ( Z 2 / 3): 3 0 0 m f c +20secs. 200m pull +10secs. 100m fc WD(Z1):200m alternating fc/back/pull/fcSwim WU( Z 2 ): 2 0 0 m f c , 5 0 m k ick , 2 0 0 m pul l , 5 0 m k ickTechnique (Z2): 2 x 100m as (25m pull ankles, 25m fc, 25m pull ankles, 25m fc)+30secs. 2x100m as (25m fists, 25m fc, 25m fists, 25m fc) +30sec s Main (Z2/Z3): 4x100m pull +30secs. 4x50m fc +10secs WD ( Z 1): 4 0 0 m b ack / f cSwim W U (Z2): 200m fc, 50m kick, 200m pull, 50m kick Technique ( Z 2 ): 2 x10 0m a s ( 2 5m pull ankles, 25m fc, 25m pull ankles, 25m f c)+3 0 s e c s.

6 2 x10 0m a s ( 2 5m f i s t s , 2 5m f c , 2 5m fists, 25m fc) +30secs Main ( Z 2 / Z 3): 4x10 0m pul l +30secs. 4x50 fc +10secs WD ( Z 1): 4 0 0m b ack / f cTueTueWedWedThurThurSatSatSunSunRun 35mins 3 5min s in Z 2 incl uding 4x 3 0 s e c hil l s pr in t sRun 35mins3 5min s in Z 2 incl uding 6 x 3 0 s e c hil l s pr in t sRun 35mins 3 5min s in Z 2 incl uding 4x 3 0 s e c hil l s pr in t sRun 8 m il e sWU 2 mil e s Z 1/ 2 Main 2 mil e s a t t op o f Z 3. 1 mil e in Z2. 1 mile at top of Z3 WD 2 mil e s in Z 2 Run 3 0 m in s10 min s in Z 2 , 10 min s a t t op o f Z 3, 10 min s in Z 2 Bike 2hrs 30minsRe c o ver y r ide in Z 2 Bike 1hr 30mins( Z 2 ) St e ad y bike, r o ad or M T BBrick 2 hours Bike-to-run session. 1hr 40mins road or mtb in Z 2 in t o r un 2 0 min s in Z 2Br ic k 1h r 2 0 m in sBike -t o - r un s e s s ion. 1 hour r o ad or m t b in Z 2 in t o r un 2 0 min s in Z 2 Swim WU( Z 2 ): 5 0 0m a s ( 2 0 0m f c , 5 0m pull, 100m fc, 50m back, 100m fc) Technique ( Z 2 ): 2 0 0m k ick alt er na t ing 2 5m on b ack , 2 5m kick on front.

7 400m as 8 x (25m kick on front arms by side, 25m fc) Main( Z 2 / 3): 4 0 0m k ick a s ( 2 5m Z 3, 2 5m Z 1) +3 0 s e c s . 4 0 0m f c +3 0 s e c s . 4 x 10 0m pull + 30 secs WD ( Z 1): 4 0 0m b ack / f cSwim 2kmWU ( Z 2 ): 2 0 0m f c , 2 0 0m k ick , 2 0 0m pul l , 10 0m f cTechnique (Z2): 400m as (50m fists, 100m fc, 5 0m pul l , 10 0m f c , 5 0m he ad up, 10 0m f c , 5 0m doggy paddle, 100m fc) +30secs Main ( Z 2 ): 4 0 0m fc, 200m pull, 100 fc WD ( Z 1): 2 0 0m f cSwim WU( Z 2 ): 2 0 0 f c bi, 5 0 k ick , 5 0 br e a s t , 2 0 0 f c , 5 0 k ick , 5 0 b ack . Te chnique ( Z 2 ): 2 x10 0 m a s ( 2 5 bi, 2 5m f c , 2 5m bi, 2 5m f c) +20secs Main (Z3): 4 x 100m fc +30secs WD ( Z 1): 4 0 0 m f cSwim 2km WU( Z 2 ): 6 0 0 m a s 2 x ( 10 0 m f c , 10 0 m pul l , 10 0 m k ick ).Technique ( Z 2 ): 2 x 3 0 0 m a s ( 5 0 m f i s t s , 5 0 m pull, 50m head up, 50m fc, 50m pull ankles, 50m fc) +30secs Main (Z2/3): 4x100m as (50 fc, 50m pull) WD ( Z 1): 4 0 0 m a s ( 8 x 5 0 m alternating kick/fc).

8 Run 8 m il e sWU 2 mil e s Z 1/ 2 Main 1 mil e a t t op o f Z 3. 2 miles in Z2. 1 mile at top of Z3. WD 2 mil e s in Z 2 Run 8 m il e s WU 2 mil e s Z 1/ 2 Main 4 miles at top of Z3 WD 2 mil e s in Z 2 Brick 2 hours 1hr 40mins road or mtb in Z2 in t o r un 2 0 min s in Z 2 Brick 2hrs Bike-to-run session. 1hr 40mins road or mtb in Z 2 in t o r un 2 0 min s in Z 2 Bike 2hrs 15minsRe c o ver y r ide in Z 2 Bike 2hrs 45minsL ong r ide in Z 2 Rest dayRest dayRest dayFriFriRECOVERY 891/19/11 5:20:27 PMTRAININGZONE90 M A R CH 2 0 11 IRONMAN TIME-POOR PLANWEEK 10 WEEK 09 MonSwim WU(Z2): 400m fc, 200m pull, 100m fc Technique (Z1 to Z3): 400m kick as alt er na t ing 2 5m in Z 3, 2 5m in Z 1 +3 0 s e c s . 4 0 0 m a s 2 5m f i s t s , 2 5m f c +3 0 s e c s .Main ( Z 3): 8 x 5 0 pull + 20secs WD: ( Z 1) 4 0 0 m a s alt er na t ing back/fcSwim WU( Z 2 ): 8 0 0 m a s ( 2 0 0 f c , 2 0 0 k ick , 2 0 0 pul l , 2 0 0 k ick )Technique ( Z 2 ): 2 x10 0 m a s ( 2 5m pul l ank l e s , 25m fc, 25m pull ankles, 25m fc)+30secs.

9 4x100m as (25m fists, 25m fc, 25m fists, 25m fc) +30sec s Main (Z2/Z3): 4x100m pull +30secs. 4x 5 0 f c +10 s e c s WD ( Z 1): 4 0 0 m b ack / f cTueWedThurSatSunRun 40mins 4 0 min s in Z 2 Run 40mins 4 0 min s in Z 2 Run 13 milesWU 5 mil e s Z 1/ 2 Main 2x2 miles at top of Z3 (with 3mins jog recover y) WD 4 mil e s in Z 2AM Bike 3hrs L ong r ide in Z 2 PM Swim 30mins Open-water swim in Z2. W i t h o t her s i f p o s s ibl e. Pr ac t i s e s w imming in a close groupAM Bike 3hrs L ong r ide in Z 2 PM Swim 30mins Op en - w a t er s w im in Z 2 Brick 2hrsBike 1hr 40mins in Z2 including 3x6mins in Z4, s t r aigh t in t o r un 15min s a t t op o f Z 3, 5min s jo g in Z 1 or Z 2 Swim WU (Z2): 800m as (200m fc, 200m pul l , 2 0 0m b ack , 2 0 0m f c).Technique (Z2): 200m kick alternating 25m on back, 25m kick on front WD ( Z 1): 4 0 0m b ack / f cSwim WU ( Z 2 ): 8 0 0 m a s ( 2 0 0 m f c bi, 10 0 m k ick , 10 0 m br e a s t , 2 0 0 m f c , 10 0 m k ick , 100m fc) Technique (Z2): 3x200m as (50m bi, 50m fc, 50m bi, 50m fc) +20secs Main (Z3): 2 x 2 0 0 m f c +3 0 s e c s.

10 4 0 0 m pul l , br e a t he e ver y 3, 5, 7 strokes+30secs WD ( Z 1): 4 0 0 m pul lRun 12 m il e s WU 4 mil e s Z 1/ 2 Main 2 x 2 mil e s a t t op o f Z 3 (with 3mins jog recover y) WD 4 mil e s in Z 2 Brick 2hrs Bike 1hr 40mins in Z2 including 6x3 mins in Z4, s t r aigh t in t o r un 15min s a t t op o f Z 3, 5min s jo g in Z 1 or Z 2 Rest dayWEEK 06 WEEK 05 MonSwim WU(Z2): 200m fc, 200m pull, 100m fc Technique (Z1 to Z3): 400m kick as alt er na t ing 2 5m in Z 3, 2 5m in Z 1 +3 0 s e c s . 4 0 0 m as 25m fists, 25m fc+30secs Main ( Z 3): 8 x 5 0 pul l + 2 0 s e c sW/D ( Z 1) 2 0 0 m a s alt er na t ing b ack / f cSwim WU ( Z 2 ): 6 0 0 m a s ( 2 0 0 m f c , 10 0 m k ick , 2 0 0 m pul l , 10 0 m k ick )Technique ( Z 2 ): 2 x10 0 m a s ( 2 5m pul l ank l e s , 25m fc, 25m pull ankles, 25m fc) +30secs. 2x100m as (25m fists, 25m fc, 25m fists, 25m fc) +30sec s Main ( Z 2 / Z 3): 4 0 0 m f c +3 0 s e c s .4x10 0 m pul l +3 0 s e c s . 4x 5 0 m f c +10secs WD ( Z 1): 4 0 0 m b ack / f cTueWedThurSatSunRun 40mins4 0 min s in Z 2 incl uding 6 x 3 0 s e c hil l s pr in t sRun 40mins 4 0 min s in Z 2 incl uding 8 x 3 0 s e c hil l s pr in t sRun 10 m il e sWU 3 mil e s Z 1/ 2 Main 2x2 miles at top of Z3 (with 3 mins jog recover y) WD 3 mil e s in Z 2 Bike 3hrsL ong r ide in Z 2 Brick 3hrs Bike 1hr 40mins in Z2 including 3x9mins at top o f Z 3, s t r aigh t in t o r un 15min s a t t op o f Z 3, 5 min s jo g in Z 1 or Z 2 Swim WU (Z2): 500m as (200 fc, 50 pull, 100 fc, 50 back, 100 fc) Technique ( Z 2 ): 2 0 0m k ick alternating 25m on back, 25m kick on front.