May 2020

The ironguides Bike Focus Triathlon Training Subscription program is perfect for the athlete who struggles with sluggish, uninspired cycling splits in their triathlon results. Much of your training time will focus on building bike strength and power, while maintaining or somewhat improving swim and run skills.

The Bike Focus program teaches you to ride “triathlon style” so that you conserve your run muscles and glycogen, control your heart rate, and leave your fast twitch fibers ready for a strong run. The program follows the principles and structure of The Method to ensure quality training and full day-to-day recovery.

But why do I only have access to 7 days worth of training if this is a monthly subscription? You should repeat this training plan during the whole current monthly, repetition is a key aspect of The Method, ironguides’ training approach, learn more details on http://www.ironguides.net/the-method/ or click The method tab on the ironguides.net website

The below plan is appropriate for athletes of all distances, and should be done at your level on each discipline. For example a beginner swimmer with a running background may do the beginner set in the water while being able to do the fast set on running and likely intermediate training load when cycling. If in doubt always do the easier training plan as goal #1 is consistency.

Below are the guidelines for levels on each discipline:
Swimming
Advanced: 1500m in sub 27´30″
Intermediate: 1500m in sub 35min
Beginner: Slower than 35min for 1500m

Cycling
Advanced: 40km in sub 1h10
Intermediate: 40km in sub 1h30
Beginner: Slower than 1h30 for 40km

Running:
Advanced: 10km in sub 50min
Intermediate: 10km in sub 1h05min
Beginner: 1h05 or slower for 10km

A note on rest days:
Unless otherwise indicated, your rest days are to be taken when you really need them, or if circumstances demand it (such as a travel day, if you or a family member are ill, and other life events as they occur). On days you are unsure of how you feel (ie. you wake up or head out the door to train feeling unduly tired) — head out anyway and just go through the motions of training VERY easy for twenty minutes or so!

* If you feel better, try to do the scheduled session.
* If you feel the same (still tired, but not worse), do an easy session and adjust as indicated below.
* If you feel worse, pack in the session and head home

Tapering for non-piority races:
*Normal Training up to Thursday
*Friday day off or easy ride (if taking day off on saturday)
*Saturday easy 20-30min ride after arrival at location

Tapering for major races:
*Full Session until tuesday
*1/2 to 2/3 of volume Wednesday and Thursday, conservative with the intensity
*Friday day off or easy ride (if taking day off on saturday)
*Saturday easy 20-30min ride after arrival at location

Recovering from races:
*Monday Swim: 2/3 to Full volume but at a reduced intensity and speed
*Tuesday Run: 40-60min easy aerobic run if half/full marathon on Sunday or one level slower at track
*Back to the programme by wednesday