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Ben's Ironman Blog
- Week Beginning 7th February Ironman Training Program
- Week Beginning 31st January Ironman Training Program
- Enduroman: Festival of Triathlon, 5th-6th Feb 2011
- Week Beginning 24th January 2011 Ironman Training Program
- Carbon Sports Lightweight Standard
- Stephen & Bella Bayliss Expecting Their 1st Iron Baby
- Zipp 404 Carbon Clincher Road Wheel
- Week Beginning 17th January 2011 Ironman Training Program
- Week Beginning 10th January 2011 Ironman Training Program
- Week Beginning 3rd January 2011 Ironman Training Program
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Week Beginning 7th February Ironman Training Program
Monday - OFF
Tuesday - BIKE (Turbo Trainer Session)
Wednesday - SWIM (400m drills, 500m, 5x50m fast, 2x250m, 5x50m, 600m), RUN (15min warm up, 7x5min at 5:00min pace with 3min jog recovery in between)
Thursday - BIKE (Turbo Trainer Session)
Friday - SWIM (400m drills, 300m, 10x100m fast, 300m, 200m ,100m), RUN (15min warm up, 50min tempo run, cool down)
Saturday - BIKE (4hrs steady pace + 30min run)
Sunday - SWIM (3km sea swim), RUN (25km steady pace)
Week Beginning 31st January Ironman Training Program
Monday - OFF
Tuesday - BIKE (Turbo Training Session)
Wednesday - SWIM (400m drills, 400m, 4x100m, 400m, 4x100m, 200m cool down), RUN (15min warm up, 45min tempo run, 15min cool down)
Thursday - BIKE (Turbo Trainer Session)
Friday - SWIM (400m drills, 2x200m, 500m, 2x200m, 500m, 200m cool down), RUN (10min warm up, 5x5mins at 5:00min/km pace)
Saturday - BIKE (4hrs + 20mins run)
Sunday - SWIM (3km sea swim), RUN (25km steady pace) Read more »
Week Beginning 24th January 2011 Ironman Training Program
Monday – OFF
Tuesday – BIKE (Turbo Set)
Wednesday – SWIM (400m drills, 100m kick, 4x400m, 8x50m, cool down), RUN (15min warm up, 2000m, 1600m, 1200m, 800m, 400m each with 3min easy jog in-between)
Thursday – BIKE (Turbo Set)
Friday – SWIM (400m drills, 100m kick, 4x500m with last 100m at max effort), RUN (15min warm up, 45min tempo run, cool down)
Saturday – OFF
Sunday – Just to challenge yourself a bit why not try an Olympic distance session today, 1500m swim, 40k, 10k run. It will be good practice as we lead up to the Lanzarote IM
Week Beginning 17th January 2011 Ironman Training Program
Monday – OFF
Tuesday – BIKE (Turbo Trainer set)
Wednesday – SWIM (400 drills, 100m kick, 2 x 500m, 10 x 100m fast), RUN (warm up, 5 x 5min at 12kph with 2min recovery in between, cool down)
Thursday – BIKE (Turbo Trainer Set)
Friday – SWIM (400m drills, 100m kick, 2 x 400m, 4 x 200m, 6 x 100m), RUN (15min warm up, 30 min tempo run at 85% max heart rate, cool down)
Saturday – BIKE (3.5 hours + 30 min run)
Sunday – SWIM (3k sea swim), RUN (25K steady pace)
Week Beginning 10th January 2011 Ironman Training Program
Monday – OFF
Tuesday – BIKE (20min steady run, 4 x 10min fast with 2 mins recovery ride, 20 mins hard run)
Wednesday – SWIM (400m drills, 100m kick, 500m, 5 x 100m, 300m, 3 x 50m, 100m, 4 x 25m sprint), RUN (warm up, 13K tempo run, cool down)
Thursday – BIKE (2 hours steady ride focussing on consistency in cadence and smoothness going uphill)
Friday – SWIM (400m drills, 100m kick, 3 x 600m, 4 x 50m sprint), RUN (warm up, 3 x 2k @ 5min pace with 5min run recovery in-between)
Saturday – BIKE (3.5 hours + 30min run) Read more »
Week Beginning 3rd January 2011 Ironman Training Program
Monday – OFF
Tuesday – BIKE (15min fast run, 25k tempo bike, 15min maximum effort run)
Wednesday – SWIM (400m drills, 100m kick, 600m, 6x100m, 300m, 3x100m, cool down), RUN (15min warm up, 30min at 85% max heart rate, 20min jog to cool down)
Thursday – BIKE (Hill Climbing, 30 min warm up, 2 x 20min hard uphill, 10min cool down)
Friday – SWIM (400m drills, 100m kick, 100m hard with 200m recovery x 5, 300m)
Saturday – BIKE (3 hours steady pace + 25 min run)
Sunday – SWIM (2.5k sea swim), RUN (20k steady run)
Week Beginning 27th December 2010 Ironman Training Program
Monday - OFF
Tuesday - 1hr tempo pace on turbo trainer.
Wednesday - SWIM (400m drill, 100m kick, 4x400m with 30 secs recovery in between, 500m cool down), RUN (15min warm up, 5k steady, 3k hard, 2k harder, 15min cool down)
Thursday - BIKE (120mins including 2 hill climbs)
Friday - SWIM (400m drills, 100m kick, 300m, 3x100m, 400m, 4x100m, 200m, 2x100, cool down), RUN (15min warm up, 10K tempo run, 15min cool down)
Saturday - BIKE (3.5hrs steady pace)
Sunday - RUN (20-25km steady pace), SWIM (2.5km sea swim)
Week Beginning 20th December 2010 Ironman Training Program
Monday - OFF
Tuesday - BIKE (15min run, 4x10min hard bike with 3min recovery, 15min hard run)
Wednesday - SWIM (400m drills, 100m kick, 4 x 400m increasing pace each 100m, 500m), RUN (15min warm up, 16 x 90secs with 30secs recovery in between, 15min cool down)
Thursday - BIKE (120min steady pace)
Friday - SWIM (400m drills, 300m, 6 x 50m hard, 300m, 6 x 50m harder, 300m, 6 x 50 hardest, cool down), RUN (15min warm up, 13K tempo run, cool down)
Saturday - As it is Christmas Day I think that we deserve the day OFF !! Read more »
Week Beginning 13th December 2010 Ironman Training Program
Monday - OFF
Tuesday - BIKE (15min steady run, then 3 x 8min steady bike + 5min fast + 2min sprint, then 15min hard run)
Wednesday - SWIM (400m drills, 100m kick, 2x50m, 2x100m, 2x150m, 1x200m, 2x150m, 2x100m, 2x50m, 500m steady, cool down), RUN (15min warm up, 3 x (5min at RPE 7, 2min at RPE 6, 3min at RPE 8, 4min at RPE 7), cool down
Thursday - BIKE (120min steady pace + 20 min run)
Friday - SWIM (400m drills, 600m, 6x100m, 300m, 6x50m, 100m, 4x25m, cool down), RUN (60mins at 5:10 min/k pace)
Saturday - BIKE (90-100km steady pace) Read more »
Week Beginning 6th December 2010 Ironman Training Schedule
Monday - OFF
Tuesday - BIKE (15min steady run, 30min tempo bike, 15min flat out run)
Wednesday - SWIM (400m drills, 100m kick, 8x200m with 30secs rest in between), RUN (10min warm up then 3x2km at 11kph with 5min jog recovery in between)
Thursday - BIKE (120min focusing on cycling efficiency) Read more »