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
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
Bike session – Hill reps
8 x 6min MED (290watt, CAD 70) + 4min rest (165watt)
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
8k – MOD/MED Effort (4:00 min/km)
8k – MED/MAD Effort (3:45 min/km)
15 min post-run cool down on bike
Swim – Total 4500m
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)
Bike session 1 – 30 x 1 min strength
30 x 1min ON 1min OFF @ 60rpm- 350watt
Bike session 2
3 x 10min MED (290watt) 5min Easy (182watt)
Bike – Long race-pace session
3 Hours Race Effort (266watt) + Race nutrition
Run – Brick (right after the ride)
20min MED-MAD (10min @ 3:45min/km and 10min æ 3:30min/km)
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.