Going from 70.3 to 140.6 – 10 months plan – Target Zurich Ironman July 30th, 2017

Anirban Mukherji

ironman-zurich-july-30-2017

Technique plan – Plan for recovery days – Do these in rotation 

  • Rest day – Get a Massage
  • strength and flexibilty
    •  Yoga/stretches
    • Leg strength and core
    • Upper body and core
  • Cycling Technique
    • Cycle with Cleats and Aerobars on flat roads – These must be short rides 10 to 30 kms
  • Running Technique
    • Hill runs – short 5 to 10 kms – There is no elevation in running routes anyway. so dont do too much of elevation
    • Interval runs – Focus on speed and form – 5 times 1 km or 10 times 400 metres.
  • Swimming Technique
    • swim drills #1 through #10
    • kicking days – 500 metres to 1 KM
    • Pacing – 20 times 50 e.g.

Nutrition plan – Follow the plan made for 70.3 and improvise

Equipment plan – Focus on getting aero wheels, cleats, aero bars, proper bike fit. If possible then a tri bike. If not aero wheels then atleast sealed bearings, 23cc tyres and 53 teeth crank.

Endurance building plan (September to Jan 22nd, 2017)

  • Get to these milestones individually first
    • 5 km swim (1 hr 32 minutes)  – Recovery 1 day
      • 3 km (52 minutes) – September 23rd (Friday)
      • 4 km (1 hr 7 minutes) – September 30th  (Friday)
      • 5 km (1 hr 32 minutes)   – October 7th (Friday)
    • 200 km bike ride (< 8 hours) –  Recovery 2 days
      • 125 km (< 5 hours) Elevation 600 metres – September 24th (Saturday)
      • 150 km (< 6 hours) 900 metres – October 8th (Saturday)
      • 175 km (< 7 hours) 1200 metres – October 22 (Saturday)
      • 200 km (< 8 hours) 1400 metres – November 5th (Saturday)
    • 50 km run (< 6 hours) –  Recovery 5 days
      • 25 km run (2 hours 30 minutes) Elevation 30 metres – October 1st, 2016
      • 32 km run (3 hours 20 minutes) Elevation 40 metres – October 15th, 2016
      • 36 km run (3 hours 40 minutes) Elevation 45 metres – October 29th, 2016
      • 42 km run (4 hours 20 minutes) Elevation 50 metres – November 12th 2016
      • 50 km run (< 6 hours) Elevation 60 metres – Between November 26th, 2016 to December 31
  • Brick Workouts (Jan 30th to June 30th, 2017)
    • 1 hr swim followed by 6 hours bike ride Recovery 1 week – Jan 30th, 2017
    • 3.8 km swim (1 hr 7 minutes) + T1 (6 minutes) + 180 km bike ride (< 7 hours) – Total time less than 8 hours 15 minutes Recovery 2 weeks – Feb 7th, 2017
    • 3 hour bike ride + T2 (6 minutes) + 3 hour run – Total Time 6 hours and 6 minutes Recovery 2 weeks – Feb 20th, 2017
    • 100 km bike ride (<4 hours) + T2 (6 minute) + 32 km run (4 hours) – Total Time less than 8 hours Recovery 3 weeks – March 7th, 2017
    • 125 km bike ride (<5 hours) + T2 (6 minutes) + 36 km run (4 hour 30 minutes) Total time 9 hours 20 minutes Recovery 4 weeks – March 30th, 2017
    • 150 km bike ride (< 6 hours) + T2 (6 minutes) + 40 km run (5 hours) Total time 11 hours Recovery 4 weeks  – April 30th, 2017
    • 175 km bike ride (<7 hours) + T2 (6 minutes) + 42 km run (5 hour 20 minutes) – Total time 12 hours 30 minutes Recovery 4 weeks – May 30th, 2017
    • 1 hour swim followed by 6 hour bike ride followed by 4 hr run – Total time 11 hours Recovery 4 weeks – June 30th, 2017
  • Ironman Zurich – 3.86 km swim followed by 180 km bike ride followed by 42 km run –  July 30th, 2017

 

 

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