Ironman 70.3 Davao Base Training Program
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Week 1 - base
Nov/5/2018Nov/6/2018Nov/7/2018Nov/8/2018Nov/9/2018Nov/10/2018Nov/11/2018
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Swim1400m, Technique - WU: 300m Easy, RPE4. MAIN SET: 4x50m (25m Sculling Drills w/ pull buoy, 25m easy swim) with 10s rest in between; 4x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 8x25m Kick Drills w/ 15s rest between drills; Cool-Down 300m easy, RPE4.1400m, Speed - WU: 300m Easy, RPE4; MAIN SET: 4x50m (25m Fist drill, 25m easy swim) w/ 10s rest in between; 4x100m of 25m Easy, RPE4/25m Hard, RPE8, repeat, 10s rest between intervals; 4x50m (25m Side Kicking drills, 25m easy swim) w/ 15s rest in between; Cool-Down 300m easy, RPE4.1700m, Long - WU 250m Easy, RPE4; MAIN SET: 1200m Easy-Moderate, RPE6; CD: 250m easy, RPE4.
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Bike1hr, FTP TEST - WU: 10min gradual build up from easy to threshold/race pace. Do 3x1min spin ups at slightly above threshold pace, with 1min light aerobic spin in between. 5min light aerobic spin followed by 5min at slightly above threshold pace. 5min easy spin. MAIN SET: 20min at your best sustainable effort, keeping your cadence above 80RPM. Record average heart rate, RPE, power, and/or other metrics available. CD: 10min easy spin.1hr, Sprint - WU: 6min 50% FTP (easy), 6min 72% FTP (light aerobic), 3min 96% FTP (threshold), 5min 50% FTP (easy). MAIN SET: Do 6x20-second 200% FTP (all-out) efforts, each separated by about 5 minutes of 65% FTP (light aerobic) active recovery. CD: 12min 50-40% FTP (easy) spin.1.5hr, Sweet Spot (1.5-2hr if outside) - WU: 10min gradually increasing from 40-90% FTP (easy to below threshold).
MAIN SET: 5x10-minute Sweet Spot intervals ranging between 88-94% FTP (low threshold) with 5-minute 40% FTP recoveries between intervals. CD: 5min 40-30% FTP (easy).
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Run35min with flat strides - Easy-Moderate, RPE 6, include 6x30s controlled sprints, RPE9 over the course of the run with at least 1 minute recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well.35min, Easy-Moderate pace, RPE6, without walk breaks if possible (if not, keep them to a minimum, no more than 1min). Prioritize form.50min, Long - Easy-Moderate pace, RPE6, without breaks or walks (if possible, if not limit them to absolute minimum).
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Other
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Week 2 - base
Nov/12/2018Nov/13/2018Nov/14/2018Nov/15/2018Nov/16/2018Nov/17/2018Nov/18/2018
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Swim1500m, Technique - WU: 300m Easy, RPE4. MAIN SET: 4x50m (25m Fingertip Drag Drills w/ fins, 25m easy swim) with 10s rest in between; 5x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 4x50m (25m Rolling Drills, 25m easy swim) w/ 15s rest between drills; Cool-Down 300m easy, RPE4.1500m, Speed - WU: 300m Easy, RPE4; MAIN SET: 4x50m (25m Sculling drill, 25m easy swim) w/ 10s rest in between; 5x100m of 25m Build, RPE4 to RPE8/25m Descending RPE8 to RPE4, repeat, 10s rest between intervals; 8x25m Kick Drills w/ 15s rest between drills; Cool-Down 300m easy, RPE4.1800m, Long - WU 300m Easy, RPE4; MAIN SET: 1200m Easy-Moderate, RPE6; CD: 300m easy, RPE4.
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Bike1hr, Sprint - WU: 6min 50% FTP (easy), 6min 72% FTP (light aerobic), 3min 96% FTP (threshold), 5min 50% FTP (easy). MAIN SET: Do 7x20-second 200% FTP (all-out) efforts, each separated by about 5 minutes of 65% FTP (light aerobic) active recovery. CD: 6:40 50-40% FTP (easy) spin.1hr, Sweet Spot - WU: 2min 50% FTP (easy), 2min 65% FTP (light aerobic), 3x2min isolated leg training at 40-50-60% FTP (easy). MAIN SET:5x7-minute sets of decreasing then increasing watts between 88-94% FTP (low threshold) in 1-minute steps to allow cadence changes over the course of each form interval. 3min 40% FTP (easy) spin between intervals. CD: 3min 40-30% FTP (easy) spin.1hr, Tempo (1-1.5hr if outside) - WU: 12min gradually increasing from 50-80% FTP (easy to moderate aerobic/tempo).
MAIN SET: 45-minute segment between 80-85% FTP (tempo). CD: 3min 40-30% FTP (easy).
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Run35min with flat strides - Easy-Moderate, RPE 6, include 8x30s controlled sprints, RPE9 over the course of the run with at least 1 minute recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well.40min, Easy-Moderate pace, RPE6, without walk breaks if possible (if not, keep them to a minimum, no more than 1min). Prioritize form.15min, Brick run - RPE6, get used to running on tired legs50min, Long - Easy-Moderate pace, RPE6, without breaks or walks (if possible, if not limit them to absolute minimum).
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Other
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Week 3 - base
Nov/19/2018Nov/20/2018Nov/21/2018Nov/22/2018Nov/23/2018Nov/24/2018Nov/25/2018
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Swim1600m, Technique - WU: 300m Easy, RPE4. MAIN SET: 8x25m Bilateral Breathing Drills with 10s rest in between; 6x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 4x50m (25m Rolling Drills, 25m easy swim) w/ 15s rest between drills; Cool-Down 300m easy, RPE4.1600m, Speed - WU: 300m Easy, RPE4; MAIN SET: 4x50m (25m Sculling drill, 25m easy swim) w/ 10s rest in between; 6x100m of 25m Build, RPE4 to RPE8/25m Descending RPE8 to RPE4, repeat, 10s rest between intervals; 4x50m (25m Side Kicking drills, 25m easy swim) w/ 15s rest in between; Cool-Down 300m easy, RPE4.2000m, Long - WU 250m Easy, RPE4; MAIN SET: 1500m Easy-Moderate, RPE6; CD: 250m easy, RPE4.
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Bike1hr, Sprint - WU: 6min 50% FTP (easy), 6min 72% FTP (light aerobic), 3min 96% FTP (threshold), 5min 50% FTP (easy). MAIN SET: Do 6x20-second 200% FTP (all-out) efforts, each separated by about 5 minutes of 65% FTP (light aerobic) active recovery. CD: 4:40 50-40% FTP (easy) spin.1hr, Sweet Spot - WU: 2min 50% FTP (easy), 2min 65% FTP (light aerobic), 3x2min isolated leg training at 40-50-60% FTP (easy). MAIN SET: 4x8-minute spin-up intervals between 88-94% FTP (low threshold) where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute. 3min easy spin between intervals. CD: 1min 40-30% (easy) spin.1.5hr, Sweet Spot (1.5-2hr if outside) - WU: 10min gradually increasing from easy to just under threshold pace, followed by 5min easy spin
MAIN SET: 3x20-minute Sweet Spot efforts between 90-94% FTP (threshold pace) with 5 minutes of recovery between intervals.. CD: 3min easy.
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Run40min with flat strides - Easy-Moderate, RPE 6, include 8x30s controlled sprints, RPE9 over the course of the run with at least 1 minute recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well.40min, Easy-Moderate pace, RPE6, without walk breaks if possible (if not, keep them to a minimum, no more than 1min). Prioritize form.55min, Long - Easy-Moderate pace, RPE6, without breaks or walks (if possible, if not limit them to absolute minimum).
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Other
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Week 4 - recovery
Nov/26/2018Nov/27/2018Nov/28/2018Nov/29/2018Nov/30/2018Dec/1/2018Dec/2/2018
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Swim2300m, CSS Time Trial Warm up
300 easy freestyle
200 fins ­↑ arm drill ↓ freestyle
200 pull buoy and paddles breath every 3/5/7s
100 pull buoy 2 x (12 ½ sculling + 12 ½ doggy paddle + 25 freestyle)
4 x 50 freestyle (25 fast + 25 easy)

Build
Do this set at what you perceive to be the AVERAGE pace that you can sustain for the 400 Time Trial. If you are going to get your pacing wrong, get it wrong now, not during the Time Trial. Use the clock and try to get each 100 on the same time.

4 x 100 freestyle (+20s)

Main set
Getting a friend or coach to time you would be ideal. Recording the time for your first 100 and then getting your stroke rate on the third 100.

If you are by yourself then just time the total 400 and then again for the 200. However, be warned, a poorly paced 400 Time Trial - even though it wants to be a max effort - will result in an erroneous CSS result. Pacing is important even over this distance!

400 time trial

Take 5 to 8 minutes easy swimming/stretching. Feel fully recovered, then:

200 time trial

Cool down
150 swim
150 kick
1600m, Long - WU 200m Easy, RPE4; MAIN SET: 1200m Easy-Moderate, RPE6; CD: 200m easy, RPE4.1400m, Speed - WU: 300m Easy, RPE4; MAIN SET: 8x25m Bilateral Breathing drill w/ 10s rest in between; 6x100m of 25m Build, RPE4 to RPE8/25m Descending RPE8 to RPE4, repeat, 10s rest between intervals; Cool-Down 300m easy, RPE4.
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Bike1hr, Sprint - WU: 6min 50% FTP (easy), 6min 72% FTP (light aerobic), 3min 96% FTP (threshold), 5min 50% FTP (easy). MAIN SET: Do 6x20-second 200% FTP (all-out) efforts, each separated by about 5 minutes of 65% FTP (light aerobic) active recovery. CD: 12min 50-40% FTP (easy) spin.1hr, Sweet Spot (1-1.5hr if outside) - WU: 4min gradually increasing from 40-65% FTP (easy to moderate aerobic), 3x1min 80-85-90% FTP (moderate aerobic) with 30sec easy spin in between, followed by 5min easy spin.
MAIN SET: 3x12-minute efforts spent in the Sweet Spot (88-94% FTP/low threshold) with brief, 3-minute recoveries between efforts. CD: 3min 40-30% FTP (easy).
1hr, Tempo (1-1.5hr if outside) - WU: 12min gradually increasing from 50-80% FTP (easy to moderate aerobic/tempo).
MAIN SET: 45-minute segment between 80-85% FTP (tempo). CD: 3min 40-30% FTP (easy).
45min, aerobic Endurance riding ranging mostly from 60-80% FTP (light to moderate aerobic)
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Run35min, Easy-Moderate pace, RPE6. Walk briefly when necessary, no more than a minute though, if it means the difference between running well and sacrificing form while running efficiency suffers.15min, Brick run - RPE6, get used to running on tired legs5K Fun Run or DIY Time Trial (Record time , average pace, average heart rate, and other metrics available.)
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Other
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