cards
Powered by paypal

Advanced Full Distance Triathlon: 17-Week Bike & Run Training Plan.

Plan Description

This 17-week training plan is designed for experienced triathletes targeting an ambitious sub-11:30 finish at a long distance race. The plan focuses on building bike and run fitness through threshold training while allowing flexibility to incorporate your own swim workouts.

The key elements of this plan include:


Bike Threshold Development

Progressive bike workouts building threshold/sweet spot power over multiple intervals.
Longer bike sessions focused on aerobic endurance and race pace riding.
Prescribed "Big Day" bike sessions over 5 hours to prepare for the Ironman 112 miles.


Run Threshold & Endurance

A mix of aerobic endurance runs and threshold/race pace intervals.
Progression runs building to marathon race pace by the final weeks.
Long runs topping out around 3 hours to develop ironman run endurance.


Brick Workouts

Strategically placed bike-run brick sessions to practice transition.
A 5+ hour "Big Brick" workout simulating Ironman race demands.


Periodization

The plan follows a periodized approach, building volume and intensity over the 17 weeks.
An appropriate taper is included leading into the final race week.


Flexibility

While focused on the bike and run, this plan allows you to incorporate your own swim training.
It assumes you can complete the 2.4-mile Ironman swim in under 1:20 based on current fitness.


By adhering to the prescribed bike and run workouts in this plan, multiple athletes have achieved their goal of going sub-11:30 at a full Ironman distance race.

How it Works

LOAD YOUR PLAN- Quickly view upcoming workouts in the TrainingPeaks app.

WORKOUT AND ANALYZE- Upload completed workouts from your favorite tracking app or device.

TRACK YOUR PROGRESS- Get feedback, stay on top of your training and perform at your best.

cards
Powered by paypal

Athlete Testimonies

  • "I tried winging it on my own for my first triathlon and ended up injured. This plan got me to the finish line healthy and strong! THank you Justin!"

  • "Having a road map with swim/bike/run workouts took the guesswork out. I knew exactly what to do to get ready for race day. Used this plan for my first 70.3 and now working with Justin to finish my first Full IRONMAN."

  • "The plan held me accountable and kept me consistent. I wouldn't have pushed myself enough without the guided training."

  • "Without a structured plan, I would've overtrained or underestimated the distances. The periodization prepared me perfectly for IRONMAN Louisville."

Benefits to Using A plan

  • Structured 24-week program designed specifically for beginners transitioning to 70.3 distance

  • Tailored to various fitness levels from 1-3 hours current training per week

  • Ability to customize using heart rate or RPE as your training metric

Athletes Without Plans OFten Fail Due to 1 of the 5 reasons

  • Lack of periodization leading to burnout, injury or undertraining

  • Improper build in volume/intensity leaving you underprepared

  • No guidance on optimal pacing/nutrition strategy for 70.3 distance

  • Missing key workouts to develop specific fitness for swim/bike/run

  • Wasted training time without purposeful progression

  • Higher risk of mental burnout/loss of motivation without a plan

Still have Questions?