1999 Racing and Training Plans Plan created, 5-Mar-99.
Base 1 over distance per week for each sport 
1 short slightly uncomfortable dist 
until equal to 75-100% of time expected in race. 
Long day - do 50-75% of total Ironman race time using mix of events. 
Speed 25-50% volume of race time 
1 interval session per week in each event, 3 events in 2 days 
no more than 2 anarobic training days per week 
2 days of 50-75% volume aerobic
Ramp up 1 week swimming and running 
1 week cycling 
1 week recovery 
cycle add anaerobic seed work 
Taper Gradually reduce volume to 9k swimming, 180mi cycle, 45 miles running (MAX) in the final 8 days, including the race volume on day 0.
Week for ReRamp
Peak Volume: swim = 14.2k, Bike = 310 mil, Run = 62mi
 
 
Ironman 4308 yds swim 115mi bike 26.2 run
50 min 5 hrs 3.75 hrs
Base Building, 6 weeks
 
2 swims T + Th
3 bikes T + Th + Sun
3 runs W + Fr + Sun
2 days off M + Sat  (pool run)
1 Long Day (Sun) Brick up to 8 hrs

Base Building

hWeek Emphasis Wed Thu Fri Sat Sun Mon Tue Actuals
I General 3-Mar-99
R-10m		 B-35m
S-2500m		 R-12 Pool Run B-40m
S-2750		 Pool Run B-40m
S-2750 .		 log
II Bike 10-Mar-99
R-12m		 B-45m
S-2750		 R-12m Pool Run  B-50m
R-13.1m		 Pool Run B-50m
S-2750		 log
III Run 17-Mar-99
R-15m		 B-45m
S-3000		 R-15m Pool Run B-60m,
R-15m		 Pool Run B-55m
S-3000		 log
IV Bike 24-Mar-99
R-16m		 B-70m
S-3250		 R-16m Pool Run B-75m
S-3250		 Pool Run B-80m
S-3250		 log
V 
repeat IV		 Bike 31-Mar-99 
R-16m		 B-70m R-16m Pool Run B-75m 
S-3250		 Pool Run B-80m 
S-3250		 log
VI Run 7-Apr-99
R-20m		 B-85m
S-3500		 R-20m Pool Run B-85m,
R-18m		 Pool Run B-90
S-3500		 log
R-58m
VII Swim 14-Apr-99
R-22		 B-95m
S-4000		 R-20m Pool Run B-90m
S-4250		 Pool Run B-85,
S-4500		 log
s-12750

Speed
Ivs = Intervals
 
Week Emphasis Wed Thu Fri Sat Sun Mon Tue Total
I Ivs = 25% vol 21-Apr-99 
B-25m Ivs 
1minon/4minoff 
R-6m Ivs 
1/2on,1/2off		 S-3000 B-45m 
R-12mi		 Pool B-55 
R-13.1		 Pool B-50m
S-2000 Ivs		 log
II Ivs = 30% vol 28-Apr-99 
B-30m Ivs 
R-8m Ivs		 S-3250 B-50m 
R-12m		 *****
Wildflower
******
Pool		 B-60m 
R-14m		 Pool B-55m 
S-2250 Ivs
III Ivs = 35% vol 28-Apr-99 
B-40m Ivs 
R-9m Ivs		 S-3500 B-55mi 
R-13.1		 Pool B-65m 
R-15m 		 Pool B-60m 
S-2500 Ivs
IV Ivs=40% vol 3-May-99 
B-45m Ivs 
R-10m Ivs		 S-3750 B-60m 
R-15m		 Pool B-70m 
R-15m		 Pool B-65m 
S-2750m Ivs
V Ivs=45% vol 10-May-99 
B-50m Ivs 
R-12m Ivs		 S-4000 B-65m 
R-15m		 Pool B-70m 
R-15m		 Pool B-65m 
S-3000 Ivs
VI Ivs=50% 17-May-99 
B-55m Ivs 
R-13.1 Ivs		 S-4250 B-60m 
R-12m		 Pool B-50m 
R-10m		 Pool B-50m 
S-3000 Ivs
Re-Ramp
 
Week Emphasis Wed Thu Fri Sat Sun Mon Tue Total
I Swim/Run 24-May-99 
R-18m		 B-50m 
S-4000		 R-20m Pool Run S-4000 
R-18		 Pool Run B-60 
S-4500
II Bike 31-May-99 
R-15m		 B-75m 
S-3000		 R-13.1 Pool Run B-100 Pool Run B-80 
S-3500
III Recovery 7-Jun-99 
R-10m		 B-50m 
S-3000		 S-3500 Pool Run S-3750 
B-50		 Pool B-50
IV Swim/Run 14-Jun-99 
R-20		 B-60 
S-4250		 R-22 Pool Run S-5000 
R-20		 Pool B-50 
S-5000
V Bike 21-Jun-99 
R-18		 B-90m 
S-3000		 R-13.1 Pool B-120 Pool B-100 
S-3000
VI Recovery 28-Jun-99 
R-10		 B-50 
S-3000		 S-3500 Pool S-4000 
B-60		 Pool B-50
Taper
 
Week Emphasis Wed Thu Fri Sat Sun Mon Tue Total
I R-15 B-70 
S-3000		 R-18 Pool B-80 
R-13.1		 Pool B-80 
S-4000
II Off B-60 
S-3500		 R-15 Pool S-3000 
B-50		 Pool S-3500
III R-12 B-60 
S-3000		 Off Pool B-50 Pool B-30 
S-3500
IV Off S-2500 Off *******
Full
Vineman
*******

 *******
Full Vineman - Goal Time
S-2.4mi = 50 min
B-112mi = 5 hrs
R-26.2mi = 3.75hr
Total = 9:35hr
*******

© 1998 W. Wood Harter - All Rights Reserved