Iron Distance- Help Me Get to Kona!
Kona is your dream. You're willing to sacrifice, suffer and work harder than you ever thought possible to get there. You must be comfortable being very uncomfortable. If you currently have an injury or are injury prone, DO NOT choose this plan. Find the problem and fix it first. If you're healthy, fit and focused, we'll help you make your Kona dream a reality. Motto: "Suffering is the sole origin of consciousness." -Dostoevsky
This plan is 16 weeks in duration and was designed by Coach Al, feflecting the latest triathlon training science as well as over 30 years of practical experience as a coach and athlete. This plan is built upon the exact same principles, and includes many of the same guidelines and training sessions, that has consistently gotten elite amateur, Lisbeth Kenyon (4x ironman age-group world champion) to the TOP of the podium at the Hawaii Ironman World Championship!
Ideally you will have completed an extended base AND build periods prior to embarking on this plan and have completed multiple half-iron / 70.3 and iron distance / 140.6 races. Each week of training, you will find approximately 12 to 20 hours per week of total training hours, composed of 2 to 4 swim sessions, 4 to 6 bike and run, as well as race specific “brick” bike-to-run sessions. During week 11 and week 13, you will find full “race simulation” sessions, to help you practice your actual race execution for the bike and run. For those training with power on the bike you’ll find multiple opportunities to test Functional Threshold Power (FTP). Multiple run “test” days are also included to establish heart rate training zones and an estimate of your lactate threshold running speed.
The plan also includes specific guidance for recovery and is easy to follow. This plan includes a full taper, allowing you to be fully rested and ready to have a great race day. Expect to gain superior ironman / 140.6 race fitness from this plan!
As a special BONUS, each plan comes with a 30-page TRAINING GUIDE for you. You’ll get tips on race fueling, daily eating, equipment, race day execution, mental training strategies, and much much more!
Here’s what a sample week from the plan looks like in “Training Peaks”: