Train Like A Pro

  • By Lance Watson
  • Published Feb 6, 2012
  • Updated Oct 31, 2014 at 4:37 PM UTC
Photo: Challenge Wanaka/Getty Images

Weeks 1–3

(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.

Training focus:
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.

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