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IRON DISTANCE TRAINING
PLANS
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Iron Distance, Beginner $79.95
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This is your first Ironman and you are probably a relative beginner to
the sport as well. The plan is formulated with one objective in mind:
getting you to the starting line healthy, fit, with excellent technique
in all three sports, and a head that knows how to race! We start out
with very modest long run and bike volumes in Week 1 and progress very
conservatively toward race week. Your longest rides are two Race
Rehearsals in Weeks 19 and 23. Your longest run is 2:30 in Week 21.
Sunday is an off-day, allowing you time to recover and spend time with
your family. I also have you doing quite a bit of swimming drill work,
as a recovery aid and to help build your aerobic endurance in a
zero-impact environment. If you have doubts about your ability to
finish the race, or if you are concerned about potentially injuring
yourself during the course of the season, this plan is for you. |
Iron Distance, Beginner, Hilly
Course, for IMWI or LP $79.95
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the Plan Preview 
This plan is written for the unique demands of the Ironman Wisconsin
and Lake Placid courses. Specifically, it addresses the requirement to
develop strength and skills to climb both short and long hills. See
the Beginner Ironman description for more detailed guidance on
choosing this plan. |
Iron Distance, Intermediate,
2nd Edition $79.95
This athlete has completed or has the potential for a sub 13hr
Ironman. Weekly volume ranges from a 9hrs during recovery weeks to a
peak of 17hrs in Week 21. The plan is structured around a Lactate
Threshold session on Tuesday, long run Thursday, long bike on Saturday
and semi-long bike on Sunday. |
Iron Distance, Intermediate,
2nd Edition, Hilly Bike $79.95
Same as the Intermediate plan but tweaked to address the unique
requirements of hilly bike courses, like IMWI, IMLP and IMCA. |
Iron Distance,
Intermediate, 2nd Edition, Race Prep $79.95
The last 11 weeks of the Iron Distance,
Intermediate, 2nd Edition plan, for athletes only requiring guidance during the
Race Preparation Phase of their training. |
Iron Distance, Advanced, 2nd Edition $79.00
This athlete has completed or has the potential for a sub 11hr Ironman. Weekly
volume ranges from a 10hrs during recovery weeks to a peak of 20hrs in Week 22.
The plan is structured around a quality bike Lactate Threshold session on
Tuesday, long run Thursday, long bike on Saturday and semi-long bike on Sunday.
The hallmark of the plan is a focus on creating an training dose each week,
primarily by manipulating the intensity of your cycling. I will challenge you to
wait until Week 17 of your plan to do your first 5hr ride, but you'll do a LOT
of work in those shorter 3-4hr rides. Athletes using the Power version of this
plan have made 10-15% gains in Functional Theshold wattage over only 3 months. |
Iron Distance, Advanced, Hilly Bike, 2nd
Edition $79.95
Same as the Advance plan, tweaked to address hilly bike courses such as IMWI,
IMLP and IMCA |
Iron Distance, Advanced, 2nd Edition,
Race Prep $79.95
This plan is the last 11 weeks of the Iron Distance, Advanced plan, for athletes
only requiring guidance during the Race Preparation Phase of training. |
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