Throughout the 1980s a ce

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Throughout the 1980s a certain triathlete trainedhard but with incredible monotony. He completedthe same rides and runs on the same routes dayafter day after day. The only real variation in histraining was that he tried to go faster and fasterover those same routes as race day drew nearer.That triathlete was none other than Dave Scott,and the repetitiveness of his training did not stophim from winning the Hawaii Ironman six times.Super SimpleIronmanTraining PlanGuess what: Ironman training can beboth uncomplicated and effective.By Matt FitzgeraldJanuary 2011 | triathlete-europe.com 141
Simplicity is a virtue in Ironmantraining (and in triathlon traininggenerally) because it minimises themental stress of the training process andmakes it easy to chart and track progress.When you’re doing the same types ofworkouts over and over, it’s plain to seewhen your performance is improving.Naturally, there must be somevariation in your Ironman training, butnot as much as many athletes mightbelieve. First, the overall volume oftraining and the duration of the longestswims, rides and runs must increase asthe plan unfolds. After all, an Ironman isan extreme endurance test and increasingtraining volume and workout duration ishow you build endurance. Second, thereshould be some variation in the intensityof your training, with moderate-intensity,moderately high-intensity, and highintensityworkouts regularly performedin each discipline. This is becausedifferent training intensities build fitnessin different and complementary ways,so that a multi-intensity programmebuilds greater fitness with a smallertime commitment than an all-moderateintensitytraining plan would. Finally, likeyour long, endurance-building workouts,your higher-intensity workouts shouldbecome increasingly race-specific as yougo along, specifically by demanding thatyou sustain relatively high speeds forlonger periods of time.Here’s a 20-week Ironman trainingplan based on the principle of simplicity.It’s a relatively low-volume plan thatis appropriate for less experiencedand competitive athletes and forathletes of any level of experience andcompetitiveness who don’t have a lotof time to train. The plan prescribesthree swims, three rides and three runs(plus one or two short transition runsin the latter part of the schedule) perweek. Monday is always a rest day andevery fourth week is a reduced-volumerecovery week. There is only a handfulof different types of workouts, each ofwhich has a simple format and is simpleto execute.142 triathlete-europe.com | January 2011
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