SuperCoach: Free Ultra Distance Training Plan
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Free 36-week training program focused on preparation for ultra distance triathlons.
Members: 255
Created By: Mike Llerandi
Latest Activity: 15 hours ago
Training Plan
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Training Zones Based on Lactate Threshold HR VS. Percentage of Max HR 5 Replies
Mike, This website is awesome and I appreciate your quick repsonses! Please help me clear up some confusion on the subject in the title line. I established my Lactate Threshold HR through testing....
Started by Mike Whaley. Last reply by Mike Llerandi 15 hours ago.
Your thoughts on Racing while Training 1 Reply
I am in Week #22 of the Ultra Distance Group training plan. I have an Iron distance event on 11-1-08. I am also registered for a Half-Iron distance event on 9-28-08 as a tune up race to finalize st...
Started by Mike Whaley. Last reply by Mike Llerandi Jul 20.
Varying the Cycling Workout Duration and Volume 1 Reply
Due to work and family schedule, I often cannot complete the workouts as listed. My biggest concern is bike volume. Our local groups ride on Tuesday night (42 miles) and Saturday morning (at least ...
Started by Mike Whaley. Last reply by Mike Llerandi Jul 20.
improving bike speed 5 Replies
I've been following the plan closely (running IMFL in November), missing only a couple of workouts while on vacation and juggling days to make them fit my schedule. The only substantial alteration ...
Started by Kim. Last reply by Nate Llerandi Jul 15.
Training program for Ironman 70.3 2 Replies
just a lil question... im a new triathlete and I would loike to know if I can follow the Ironman training program to prepare an Ironman 70.3?? its just I can't find any FREE training plans for this...
Started by Pierre. Last reply by Pierre Jul 10.
Taking a bite out of a Bike Sandwich 3 Replies
Mike, I'm sorry to direct this question at you in the forum but I figured your response would post an answer to others who might have the same question in the future. I just wanted to clarify my ...
Started by Noel. Last reply by Mike Llerandi Jul 7.
HIM in week 9 competitive 3 Replies
Hi Mike, I am trying to re-organize week 9 comp. where I have another HIM on sunday. I am at week 3 comp. now and feeling great. I will apply the strategy for tapering HIM again in that week but it...
Started by Plissken. Last reply by Plissken Jun 19.
Mooseman 70.3
Hey Mike and everyone, I finished my first 70.3 about a week and a half ago. I decided to set a goal to beat 5hrs and came within 3 minutes, 5:03:14. Needless to say I had a great race. I struggled...
Started by Craig Jun 19.
Heart rates during race? 5 Replies
Hey, I'm doing my first ironman in Frankfurt within 3 weeks. I can't find much information about heartrates during the race. Is this topic discussed before? Thanks David
Started by David De Coster. Last reply by Sylvia Dansie Jul 6.
Mutiple Workouts Per Day 3 Replies
This may have been posted before but I'm going to post about it regardless to hear people's thoughts and strategies. Most days in the plan call for swim/bike, swim/run, etc. In the past I have not...
Started by Noel. Last reply by Mike Llerandi Jun 17.
Hard bike sessions in the Competitive season 2 Replies
Hi Mike, Just after the HIM I entered the competitive weeks and now I am at the 2nd. I see 1 bike session very hard every week. For me, going to 88%-92% for so long (20 or more minutes) is very ver...
Started by Plissken. Last reply by Mike Llerandi Jun 11.
Sprint + Daily Workout 3 Replies
This perhaps has been asked previously but I think it will apply to others as well. I have a very short Sprint race this weekend, at the end of Week 1 of the Competitive Season, the race is on Satu...
Started by Noel. Last reply by Mike Llerandi Jun 3.
My first HIM: done! 1 Reply
Just want to share my first HIM done at the end of week 22 of the Ultra distance plan. Some background: I was just a runner before starting this plan and yesterday I did 5h15' in my first HIM in Sw...
Started by Plissken. Last reply by Mike Llerandi Jun 2.
What is the "Aussie Bike Plan" referenced in the program?
I've gotten a couple of questions this week about a reference to the "Aussie Bike Plan" in week 2 of the Competitive Season. Here's an old note from Nate, explaining the reference and related bike ...
Started by Mike Llerandi May 29.
How do I adjust the schedule for a mid-season 70.3 race? 10 Replies
Most of you are planning to race a half-Ironman distance race at some point, which is a good idea for providing a "dress rehearsal" to help you be better prepared for your upcoming Ironman. If you ...
Started by Mike Llerandi. Last reply by Noel Jul 17.
Eagleman 70.3 and IMLP 3 Replies
Anyone else doing the Eagleman 70.3 in 2 weeks and then IM Lake Placid? I know this is a relatively popular pair of reaces. Or anyone doing similarly spaced out 1/2 iron and full iron races? If so ...
Started by Greg. Last reply by Mike Llerandi Jun 10.
A few competative season questions 1 Reply
I have been progressing relatively well through the program in preparation for IM Lake Placid. Now that I am in week 3 of the competative season I have a few questions: 1. I have a sprint race sch...
Started by Greg. Last reply by Mike Llerandi May 22.
Half-Iron Race Taper in middle of Iron Prep 5 Replies
Mike, I'm starting week 7 of the competitive season for Ironman CDA. I have a half iron this Saturday. It's a "b" race, but I would still like to race well. How would you recommend altering the pr...
Started by Kevin. Last reply by Patrick Kline May 22.
What if my bike doesn't make it to my race?
(Tossed this up on my blog, but thought that more people would see it if I also put it here...-Mike) Getting ready to pack up the bike for the first race of the season, and thought I would pass al...
Started by Mike Llerandi Apr 27.
Week 17 - Bad Day and Getting Worried... 4 Replies
Well, I am close to the end of this week. I switched my Sat. workout to Yesterday for a rest day on Sat. I've been doing this for the last month or so with no problems(My wife likes it to). However...
Started by Patrick Kline. Last reply by Patrick Kline Apr 26.
Comment Wall (7 comments)
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7 Comments
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Comment by David Forbes on July 3, 2008 at 10:58am - General Question for gearing up for IM WI. I noticed that week 9-competitive has the longest run day and is the biggest week. Looking at other programs they have long runs (20miles) three weeks out from the race. With this program all I can think of is that these long runs deplete your legs and the less is more approach is better? Comments
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Comment by Doug GIbson on June 22, 2008 at 3:41pm -
Mike
I've been following the Ultra Distance program in preparation for Wisconsin Ironman. I noticed that week 4 - competitive states half iron distance at the top. In other weeks it states Ultra Distance. Is this an error? Are these days the same program i should be following or is the week 4 of the ultra disctance something different?
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Comment by Kevin on April 29, 2008 at 4:16pm -
Mike,
I'm starting week 7 of the competitive season for Ironman CDA. I have a half iron this Saturday. It's a "b" race, but I would still like to race well. How would you recommend altering the program for this week? I have done several 100 mile rides and covered 20 miles running on Sunday (split sessions).
Thanks,
Kevin
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Comment by Tim Matthews on April 15, 2008 at 2:53pm -
Mike, I just finished IMAZ (hot and windy) as a lead up to IMLP. I've been following the pre-competitive plan as a base builder for IMAZ and now my plan is to switch to the competitive plan for the 12 weeks leading up to IMLP. Any suggestions on a recovery/down week in between the two plans?
Thanks, Tim
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Comment by Kevin B on April 14, 2008 at 10:39am -
Mike,
I am following the plan and today is monday of competitive week #1 with LP as the goal race. I'd like to run Boston a week from today as a training run because I love the evnet. How would you suggest I modify and/or approach this week's plan so that I can get the key workouts in, yet leave enough in the tank for Boston? What HR intensity level would you suggest I run the Boston training run at - 70% or less ? Finally, looking forward to the week right after Boston, how would you modify that week (competitive week #2) of the plan to factor in having just run 26.2 and the recovery needed, etc.? Please advsie. Thanks.
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Comment by Kim on April 11, 2008 at 1:45pm -
IMFL bound-question about juggling days
Initially I was using the beginning weeks of the 36 week plan until I started a 24 week plan that a former IMer gave me, but I'm rather enjoying yours so thinking of staying with it (I'd have to repeat a bunch of weeks, since I'm in week 14 now).
Anyway, due to my work schedule I often have to juggle days, I can complete the workouts, I just have to move them to accomodate shorter or longer work hours. I've been doing that nearly every week and have been trying to avoid putting hard workouts next to each other or doing the same discipline back to back (like run after work one day and before work the very next day). In addition, I've avoided the harder running due to chronic injuries, I do the miles, just not the hard repeats. I travel a fair amount for work on weekends and often find myself doing a long runs and rides during the week and not on consececutive days.
First, is this okay in terms of achieving the benefits of the program and second, is my strategy for moving days correct?
I'm taking a 10 day cycling tour of Ireland in June, that will obviously be bike focused with no swimming and I'm doing a HIM in July. Otherwise, races are when they strike me or fit my schedule. I Is that okay too?
Thoughts are appreciated!! And I love your program, just when I'm not sure I can do it, I manage to do what you've asked.
Kim
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Comment by Craig on April 10, 2008 at 10:44pm -
Week 26 - 10 Weeks to CDA and Falling Apart - Need Advice
Mike, I finished the Oceanside 70.3 with a PR 2 weeks ago with only a few days rest. Beat my bike split by 20 minutes from prior year due to your program. Unfortunately right after the race I had to go to FInland for business and missed an entire week of training which was ok since I was recovering from the half Ironman. Unfortunately, I got really sick on the trip and now I have not worked out in almost 2 weeks. I m still only about 50%. My Couer D'Alene taper is supposed to be 8 weeks from now. How do I get back into the plan and make some progress in order to be in good enough shape to compete in CDA? Is 8 weeks enough to get my fitness back and build up for the full distance? I was feeling great 2 weeks ago, the best shape of my life. Now I feel like I am deterirating by the minute. Let me know your thoughts. I need some help.
Thanks,
Craig
© 2008 Created by Mike Llerandi
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