I just thought I would share my training the last week before the last week prior to Ironman Barcelona 7.Oct. The training sessions are planned in detail of my coach Carson Christen in Trisutto & Torden Multisport.
Note that while my normal training plan usually is fairly tough, it is not as hard as these last four days. I can also add that I have been training between 700 – 1200 hours each year since 2014.
If reading my training program you should know what MOD/MED/MAD intensity is and swim, PB, PD. For reference, my estimated FTP is 330 watts weighing 68 kg.
MOD/MED/MAD refers to the goal intensity. In general, this would be:
MOD – Ironman pace
MED – 70.3 Ironman pace
MAD – Threshold+
The term does describe the intensity and not necessarily speed. Hence, a 50m MAD would be done with a much faster pace than a 400m MAD.
Swim – Freestyle swim
PB – Freestyle with pullbuoy
PD – Freestyle with paddles
Monday
Swim session – 60 x 50m with increasing intensity – Total 4800m
500 Easy PB
–
60 x 50 5-10sec Rest
20 MOD (Swim or PB)
20 MED (PB/PD)
20 MAD (PB)
–
1000 PB, MOD – MED
–
300 c/d
Bike session – Hill reps
10min w/u
8 x 6min MED (290watt, CAD 70) + 4min rest (165watt)
10min c/d
Tuesday
Swim – Focus 800s – Total 5600m
7 x 800m at MOD/MED pace alternating between PB/PD each 1,3,5 and 7, and swim 2,4 and 6. 30 sec rest.
Run: Negative split
10min w/u
8k – MOD/MED Effort (4:00 min/km)
8k – MED/MAD Effort (3:45 min/km)
5min c/d
15 min post-run cool down on bike
Wednesday
Swim – Total 4500m
400 w/u
10 x 50 (1 EZ / 1 Fast) Swim or PB, 15sec Rest
4 x 100 PB Easy
3 x 200 PB/PD MOD
2 x 300 PB MED
400 MAD Swim
3 x 500 PB (MOD/MED/MAD)
100 c/d
Bike session 1 – 30 x 1 min strength
5min w/u
30 x 1min ON 1min OFF @ 60rpm- 350watt
5min c/d
Bike session 2
10min w/u
3 x 10min MED (290watt) 5min Easy (182watt)
5min c/d
Thursday
Bike – Long race-pace session
30min w/u
3 Hours Race Effort (266watt) + Race nutrition
30min c/d
Run – Brick (right after the ride)
20min MED-MAD (10min @ 3:45min/km and 10min æ 3:30min/km)
20min Easy
Honestly, I was exaggerating calling the preparations a week in hell. It was only four days and not everything was super hard. The total load of everything was heavy. It was super tough (especially mentally) doing the 4 hour ride with 3 hours continuous at 266watts and on my turbo in the aero position, all after three hard days prior. However, this is the kind of load/overload we put on the body before the tapering towards Ironman Barcelona. I have another tough swim session tomorrow with 40 x 100m PD/PB with start on each 1:25, but nothing else. We back way of the volume and go for short and intensive sessions.
I hope you found this interesting and I will try to share more of my training from a bigger perspective in the future. You can always follow me on Instagram and Facebook (or Polar Flow and Strava) where I share many sessions from day to day, but I find the learning value of it to be limited due to lack of context.
Allans triatlonverden 
Hei. Hvorfor så mye PB? Svømmer selv ikke noe særlig fortere med PB, bortsett fra når jeg begynner å bli veldig sliten. Ser du løper en del på Vaporfly også. Har du flere par eller tror du ikke helt på det de sier om at de er utslitte etter 10 mil?
Jeg svømmer mye med PB fordi treneren min sier det. Selv svømmer jeg betydelig saktere med det fremfor å bruke bein. Grunnen til at jeg bruker det så mye er primært todelt. Det er et teknisk aspekt (bedre balanse og aktivering av kjernemusklatur) mens det viktigste er å skåne beina som blir hardt belastede på sykkel og løp. Da ønsker vi primært å bruke overkroppen siden det ikke vil gi negative konsekvenser for resten av løpet om du er utslitt i armene etter svømmingen.
Når det gjelder Vaporfly så har jeg ingen klare indikasjoner på at de er utslitt etter 10mil. Nå kan jeg bruke et par løpesko i mange år uten å slite de ut, men om de gir like mye energi tilbake nå som når de var nye er veldig vanskelig å si.