(8–10 weeks before Ironman)
Emphasis: Aerobic capacity
The athlete should be fit before starting this mesocycle, and the focus is on building strength through sport-specific movements (swim, bike and run) and endurance. Limit the intensity of sessions so that you can back up more frequent high-volume training days.
Two weeks of endurance swimming, biking and riding focused on building aerobic capacity and strength, followed by 1 week of recovery.
Key sessions to build endurance and strength:
• Aerobic endurance rides of 4.5–6.5 hours. Include long climbs if possible.
• Aerobic endurance runs of 1.5–2.5 hours. Run on hilly terrain.
• Low cadence bike riding, longer efforts of 10–30 minutes at 55–65 rpm to build strength.
• Swimming pull drills with paddles for strength.