IRONMAN 13 weeks
Rioux Coaching
TriathlonAn IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. The event will typically take you between four and eight hours to complete. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). That means you’ll be training almost every day, for a period of months, with longer rides and runs at the weekends. The best way to approach this is by following an expertly designed training plan. People who use training plans have been shown to be twice as likely to succeed in reaching their goals.
Bike warm up
A
Hold each stretch for 20 seconds 2x each side Pigeon pose 2x each side Worlds greatest stretch 2x each side Couch stretch 2 sets Lateral lunge x10 2 sets Reverse lunge x10 2 sets Single leg Glute bridge x10
Circuit
B
Warm up with a 10 minute indoor bike ride increasing your WATT output every 2 minutes by 10, starting at a very comfortable level. I begin my warm ups on 100 WATT. TESTING This is the FTP test (Functional Threshold Power) this test will determine your average power output over 20 minutes of constant cycling. We will revisit this test in 6 weeks to see our increase in FTP, and use this as a base for our cycling workouts. Make sure to reset your bike data after warm up. This test can be done In multiple ways but we will be doing a dedicated 20 minutes of constant cycling. Your average WATTs pedalled is your FTP. This should not be an easy ride, You will be cycling at minimum an 8/10 difficulty scale for the 20 minutes. You will be given an Average Watt at the end of the ride on your screen. Good luck!
Circuit
A
Lactate Threshold Heart Rate Test This test consists of a 30 minute max effort run. This doesn't mean absolutely sprint the first 100m and then die for the rest of the test, however the effort should never feel below an 8/10. So begin the run, after 10 minutes into the run you are going to hit 'LAP' on your heart rate monitor or watch. The next 20 minutes will give you an average Heart rate and Max heart rate. These are the two metrics we will be working with throughout the program. You will see in your program 'Zones'. When you are running, if your program says that today's run is in Zone 2, you should never go above 89% of your Lactate Threshold Heart Rate. Your steady runs will be in Zone 2 Your tempo runs are in Zone 3 Your intervals will be in Zone 5 Run Zones Zone 1 Less than 85% of LTHR Zone 2 85% to 89% of LTHR Zone 3 90% to 94% of LTHR Zone 4 95% to 99% of LTHR Zone 5a 100% to 102% of LTHR Zone 5b 103% to 106% of LTHR Zone 5c More than 106% of LTHR
Sebastien Rioux
Strength and Conditioning coach/Personal trainer with years of experience and Ironman 70.3 experience. Dedicated to help you succeed and achieve that big goal you've put your mind to.
" Your body drives you to the finish line, but your mind take you over it"
Get IRONMAN 13 weeks
Reece Comberbach
Rioux Coaching Athlete with 2x 70.3
Verified Athlete""Seb was amazing with me throughout my whole training, adapting my training around my job and helping me achieve a life long goal, onto a full Ironman I think!!""
