there’s also the ever circulating rumor that so-and-so has been training “like 45 hours a week!” and is going to destroy kona! there was enough curiosity to justify a post about my lead up to that race and my training in general. this was a lower priority race and late addition to my schedule. this block in particular was more polarized than ever, meaning that i spent nearly all my time training very hard (400+w on the bike, ~3:00/km on the run) or easy (<240w on the bike, 4:10+/km on the run) with little time spent at intensities in between.
structure: my training in this block was based on a seven day cycle with every saturday as a recovery day. i try to have my training done by 6pm and be in bed by 10pm or earlier most nights. indoor training: in this block, i did the majority of my cycling on my computrainer, almost everything except for my long ride. my swimming is typically the first discipline to show signs of fatigue, in effect, the canary in the coal mine. the day is all about catching up on rest and calories, blowing off my to do list, unplugging from triathlon and hanging out with friends and family—whatever it takes to be focused and fresh enough to handle the coming week.
ride endurance + tempo (4 hours, 150-155 km) 4 hours at 230-250w with 20 mins at 70.3 race power (~300-310w) near the end. ventum one outside. focus on staying super aero. use race nutrition during the last couple hours. this ride was shortened to ~3 hours the week before the race. let’s uncover what professional triathletes’ training schedules and principles are like in the real world. week 2. swim: aerobic power, 1:30. wu: 600-800 incl. run: threshold maintenance, 45 min. wu: 10-15′ of easy running and 4-5 x 20” p-ups. bike: recovery and technique, 1:00. wu: 10-15′ easy. key ironman day. bike: 2:00. run: aerobic base off the bike, 2:30, on terrain that simulates your ironman course, at rp., ironman training plan, ironman training plan, pro triathlete training schedule, free triathlon training plans, best ironman training plans.
this program is only a little more time consuming than our intermediate program, because you still need to allow time to you can substitute race sim workouts, or other events, for these scheduled races. the plan is appropriate for athletes no week looks identical to the last, but this weekly schedule is fairly close to what is typical of a triathlete training for a, professional triathletes, couch to ironman 70.3 training plan, triathlon training volume, kona qualifying training plan
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