PURE PERFORMANCE | BIKE
On the Sunday the ride was a hard group session of three to four
hours. It hurt, as I was fatigued from the day before, but that was
the idea. It would help me prepare to push hard in the last half of
the ride during the race when I started to become fatigued.
There's no run on this day, but sometimes an optional 2K swim in
the afternoon was possible.
The key to the success of the program is fitting the long run in on
the Thursday. You need to wake early on Thursday morning and run
for between two and 2.5 hours, go home and have a quick stretch,
have your food and drink ready to go and replenish yourself while
you drive to work.
It is not ideal, but the reality is this is the only way to fit everything
in. Friday was always a rest day (or maybe a long, slow swim) to
prepare for the weekend rides.
Try to fit most of your swimming and running into the weekdays,
leaving you free to ride on the weekend.
The program is really only sustainable for a six-week period as it
won't be long before your family and friends begin to disown you
for not socializing on the weekends. So use it only when getting
ready for your big Ironman event of the year.
"The hardest part for most people who
are training for an Ironman is getting in
the required mileage on the bike. This is
especially true when most athletes are
working full-time and have friends and
families to keep happy."
Sample Program
Monday
Swim, turbo session (easy)
Tuesday
Tempo/hill run, swim
Wednesday
Turbo session (hard intervals), easy run
Thursday
Long run - 2 to 2.5 hours
Friday
Off or long, slow swim
Saturday
Bike:
Odd weeks: 3 to 4 hours hard, transition run 30 to 45 mins
Even weeks: 5 to 7 hours easy, transition run 20 to 40 mins
Sunday
Bike:
Odd weeks: 5 to 7 hours easy
Even weeks: 3 to 4 hours hard
J UN E 9 + 1 0 , 20 1 8
SY DN E Y , AUSTRALIA
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