Do you want to know exactly how to stand at the starting line in Penticton, Canada on August 30, 2009 with superior confidence and fitness? Then this program is designed for YOU. And because it includes specific testing to identify your customized fitness level for each workout, the plan works for beginner, intermediate, or advanced athletes. Please read through the details below, and don't hesitate to contact us if we can help you with an plan-related questions.

What is Included?

A complete customized training plan for an entire 36 weeks of training leading up to Ironman Canada, with detailed daily workout instructions. The training plan is designed using TrainingPeaks online coaching software, and can also be exported to your Outlook calendar.

What Is the Cost?

The entire Ironman Canada program, start-to-finish, is just $199.00. This means that for the same price as 1 month of personalized coaching, you're receiving an entire pre-written training program with detailed, customized workouts!

When does the plan begin?

This plan begins on December 29, 2008. With great detail, the exact times, intensities, days and goals for each workout are  included for each day of the entire 36 week training program leading up to Ironman Canada.

How many hours per week will I be training?

This plan is designed for a 9-13 hour training week.

What are my longest training sessions that I begin with in the first week?

The first two weeks are set-up to test your fitness and find out your prescribed intensities for key workouts. However, your longest beginning run is approximately 5 miles, your longest bike ride is 1-1.5 hours, and your first swims are 1500-2000 meters.

How are the intensities prescribed?

For swimming, intensity is based on a T-Pace, which stands for “Threshold Pace” and is determined using a 1000m swim at maximum sustainable pace , then averaging your 100m swim time. Running and cycling intensities are based on aerobic threshold and LTHR heart rates, which are also tested in the program. There are ialso nstructions in the program for using cycling power measurements to determine intensity on the bike.

What is aerobic threshold?

This is your “long distance” pace, and is the intensity at which fat utilization as a fuel reaches peak volume. Aerobic threshold is the primary intensity during race-specific endurance training. Below aerobic threshold is slower endurance training and recovery. From aerobic threshold up to lactate threshold is “sub-lactate” muscular endurance training. In this program, plus or minus 3-5 beats is used for aerobic threshold exercise prescription.

What is LTHR?

Lactate Threshold Heart Rate is the heart rate at which blood lactate begins to accumulate in the muscle. This is the point where breathing becomes difficult and legs burn, and is typically not sustainable for more than 1 hour. LTHR intensities are used for much of the tempo and interval work in this program. Above lactate threshold is speed and power training. In this program, plus or minus 3-5 beats is used for lactate threshold exercise prescription.

Which days do I train?

Although the program is flexible and can be re-arranged without disrupting the program, the plan involves Monday and Wednesday running, Tuesday and Thursday cycling, Wednesday and weekend swimming, and weekend biking, running, and combo bike/run workouts..

Are there recovery days?

There is 1 recovery day per week (Friday), several recovery weeks after races and race simulations, and recovery workouts after difficult breakthrough sessions.

How long is the taper?

This program requires a three week taper for Ironman, and the taper includes 40-60% volume of the largest build weeks, with a focus on power and high intensity efforts.

What will be my longest bike?

Due to the difficulty of the Ironman Canada bike course, this training plan is cycling intensive and includes seven to eight 80-100 mile rides.

Longest swim?

There are several 3000 meter sets leading up the race. Most training swims during this time range from 2000-3000 meters, with a focus on form, intensity, and quality over junk yards.

Longest run?

The long run in the final build leading up to Ironman is 19-20 miles at aerobic threshold. This run occurs 5 weeks out from the race.

Is resistance training included?

This training plan includes specific recommendations on how  your strength training should progress throughout the course of the months leading up to Ironman Canada, including information on weights, sets, and repetitions.

Are there events included leading up to the Ironman?

Three triathlon or triathlon simulations appear on the calendar leading up to Ironman – 1 Sprint, 1 Olympic, and 1 Half-Iron. These are crucial for sharpening the mental aspect of racing and practicing perfection under pressure. You are also encouraged to use cycling events such as century rides to complete several of the longer rides in this training plan.

Does this program include coach support?

At any time while completing the program, you may e-mail basic program-related questions to our coaching staff at elite@pacificfit.net. A question such as “Can I substitute an Olympic for a Sprint race?” would be acceptable, while a question such as “I’ve injured myself and need to modify the next 6 weeks, can you help?” would be outside the scope of the support included with your program and you would be encouraged to sign-up for personal coaching.