The First Training Week for Ironman 70.3 WC

The prospect of spending all my time training for a World Championship race course was kind of daunting to me at first, but after only 1 week of training I see some improvements already. After setting up a training plan I have followed it to the letter this week and I am feeling strong. I put in 9:21 of overall training time this week and I feel like i could do alot more.

My plan looks like this:

Week 1

Weekly Goal: To familiarize myself with my training plan.

Monday: Off Day

Tuesday: Morning - Cycle Trainer - 1 :10: Power Intervals 20 sec sprints and 2 min active   recovery between. 

               Afternoon - Swim Drills - 350m easy pace warm up
                                                       8x25 intervals of mixed form drills 10 sec recovery between
                                                       6x100m speed drills moderate pace 5 sec recovery between
                                                       8x25 intervals kick drills 15 sec recovery between
                                                       550m easy pace cool down
                                                       (2300m total)

Wednesday: Running - 40 min moderate pace foundation run w/6x30 sec FARTLEK sprints

Thursday: Morning -  Brick - 45 min bike trainer moderate speed followed by 15 min run.

                Afternoon - Swim Drills - 350m easy pace warm up
                                                       12x25 intervals of mixed form drills 10 sec recovery between
                                                        6x100m speed drills alternating fast/moderate 10 sec recovery
                                                       12x25 intervals kick drills 15 sec recovery between
                                                       550m easy pace cool down
                                                       (2400m)

Friday: Cycle Trainer - 1 hr foundation ride moderate intensity

Saturday: Foundation Run - 5 miles moderate pace.

Sunday:  Cycle - Foundation Ride - 3 hrs River Mountain Trail (Clockwise) 35 miles.

Weekly Total: 9:21 total training time.


My challenge right now is to make the bike trainer a little more interesting. Just riding in the garage listening to music is kind of boring and I find myself looking at the stopwatch every couple minutes wishing it was over. I tried moving the trainer into the kitchen so I can watch TV, and I put in last year's Ironman Worlds for motivation.So far I am finding that I can probably go a little more difficult. It doesn't get any easier from here!