This is a bespoke plan for Manx Xtreme Tri 2019, taking in to consideration the unique nature of this fantastic race.
Bespoke workouts tailored for the swim, bike and run, including consideration for the course profile, the elevation and the weather.
It is 23 weeks starting from Monday 22nd April, and follows a typical pattern of 2 build weeks followed by a recovery week. There is a 3 week taper period.
It has been designed by an IRONMAN Certified Coach, who has completed multiple Xtri races, including the Celtman, Swissman and Swedeman Xtreme Triathlon.
The Manx Xtreme Tri Bike Course has around 16m of climbing for every km (so around 2900m over the 185km).
If this 2hr ride covers 50km aim to gain 800m of climbing (50km x 16m = 800m of climbing).
The Manx Xtreme Tri Run Course covers c.42km with around 1400m of climbing. That means for your long runs try to cover 34m of climbing per km run.
If you cover 10km in this 1hr run, try to ensure you climb 340m.
For your long runs try to get out on trails as the majority of the Manxman run course if off road and has some technical climbs and descents. If you are confident on technical trails you will have a much better run, so good to practice off road when you can for your long runs.