RP +:03-:05/100. CD: to 45’. 8×50 kick (30”) desc. Swim: Pace work, 1:00. USA Triathlon offers both short course and long course championship races. 200 TT. Double its 70.3-distance sibling, an IRONMAN is 140.6 miles long and consists of a 2.4-mile swim, a 112-mile bike and a 26.2-mile run. WU: 600-800 incl. MS: 10×300 (15”). Run: Aerobic base, 3:00 off the bike, on terrain that simulates your Ironman course, at RP. 30’ recovery. Planned Time: Swim: 3:15 Bike: 4:30 Run: 2:20 Total: 10:05. » Pace work: this swim focuses primarily on achieving your goal race pace. drills and P-ups. Oct 10, 2015 - Explore Juan José's board "KONA IRONMAN" on Pinterest. Friday WU: 600-800 incl. In the case of younger athletes, lower volume should be coupled with higher intensity. Try not to stop except briefly to refill your bottles. Tuesday At trifind you will find all you need to best prepare yourself for your next race. Swim: Threshold test, 1:15. CD: 200-400 incl. Sunday Try not to stop except briefly to refill your bottles. Performance pointer: If you have a wetsuit-swim Ironman, you should swim open water in your wetsuit at least once a week in the final four weeks to adjust to the feel of the wetsuit and the rhythm of open-water swimming. KEY IRONMAN DAY free and non-free. free and non-free. Include 5-10’ at RP. An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). November 13, Friday – Day 5 – Bike > Swim > Run WU: 30’ Zn 1 rise to Zn 2. mS: 60’ tt Zn 3-4, rolling terrain in TT position. MS: 3800 straight. An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order.It is widely considered one of the most difficult one-day sporting events in the world. 1-5. free and non-free. CD: 200-400 incl. And of course, the main question of how to race Ironman distances. Wednesday CD: 200-400 incl. This program is for athletes who are targeting a full Ironman to qualify for the Hawaii Ironman. Tuesday You can qualify! Tuesday To give athletes the opportunity of a lifetime to push & test their physical & mental limits against the toughest ultra-triathlon in Kona, Hawaii… and to be one of only a handful of elite athletes to have completed it. Can I qualify for the big show? Test gears. Quick transition. MS: 8×300 (30”). 10×50 kick (30”) desc. this is a great set for learning even pacing. RP +:03-:05/100. CD: 200-400 incl. HR fluctuates between Zn 1-3, mostly Zn 2. Brag for the rest of your life." free and non-free. MS: 4x(4x50D, 200 DPS). How fast can I go? In 2018, it was ranked as the “3rd hardest triathlon in the world” by 220 Triathlon Magazine. Performance pointer: Weekends have long sessions, so eat and sleep well on Friday and Saturday nights, and plan nutritious snacks. » TT: time trials to build fitness, learn pacing and gauge progress. Bike: 1:20. Bike 112 miles. The last 2:00 are at RP. rP +:03- :05/100. CD: to 45’. free and non-free. free and non-free. November 15, Sunday – Athletes Depart, – Coaching & Guidance by Event Founder & Director ~ Keith Rieger Get 15% Off Membership → Performance pointer: Any time in training that you get to run on fresher legs, is a chance to gain power as a runner. WU: 600-800 incl. 200 easy. WU: 600-800 incl. Tuesday 3. Day off: Walk and stretch. Short rest, steady aerobic. mS: 15×100 (20”) at RP. Your first Ironman is a feat in uncharted territory: It’s one big adventure that you strive to complete to the best of your ability. This training plan combines pace and heart rate targets. 100 easy. Bike: Race prep, 30’. Wednesday HR fluctuate Zn 1-3, mostly Zn 2. CD: 200-400 incl. Start two-week taper—training volume gradually reduces. 5. The competition to get to Kona has never been steeper, but a targeted program can make all the difference. Include in your ride 3×10’ (5’) at 50-60 RPM in a hard gear to build strength. While each Ironman course has its own challenges, Kona holds a mystique for triathletes that no other event can match. Through decades of stellar athlete performances, inspirational participants and emotional memories, the IRONMAN World Championship has etched a reputation as the pinnacle of the triathlon landscape and an iconic global sporting event. free and non-free. Monday Tuesday  free and non-free. WU: 300-400 incl. Hills 6×1:30’ (2’) Zn 4. Bike: Strength and threshold, 3:00. 200 easy. Monday MS: 1:30 at Ironman RP. CD: 200-400 incl. Saturday November 12, Thursday – Day 4 – Bike > Swim > Run Thursday I am a 2 X Kona finisher & 38 x Ironman Finiisher. 10’ Zn 3. 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