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Donnacha Holmes 2020 Season Official Coach Thread

Coach PatrickCoach Patrick
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Your Notes:

Hey Brobeans, below is my basic plan outline for my final 12week build to IMTX

Please send me any thoughts and any changes or add-ons I need to include if you get a chance. Thanks in advance 

Note:as mentioned on discord I can swap Friday for Saturday with an ABP ride if you think it’s important to do that?


Donnacha Holmes

Ironman TX 2020 12wk race prep plan

Basic Week:

  • Mon - Swim only
  • Tues - Bike Race & Z2 + Run 45’ @TRP
  • Wed - Swim + Run w/1 mile intvls @Z4
  • Thur - Run 35’TRP? +Long Bike day 4hrs
  • Fri - Swim + Run @TRP Hills session
  • Sat - Bike Zwift Race or ABP ride?
  • Sun - Long Run 2hr outdoor w/Z3 work

Macro Items:

- Week 3= Big ass 7hr Day Ride on Thurs

- Week 7=Camp Week/Race Rehearsal #1

- Week 10 = Race Rehearsal #2 on Thurs

+++++++++++++++++++++++++++++++++++

My edits for you:

Weekly Stuff:

  • You week is good, but in week 5 I added strides to monday and reduced Tuesday run to really short (want back to back "long run and second run days"
  • Monday should be the long and hard swim.
  • Tuesday is Race + Steady Time and longer brick until week 5 per above.
  • Thursday Long rides are the SST work in the plan + steady. So do the WKO then ride steady...somewhere in the 3.5 to 4h range total. I just combined them there.
  • Saturday is ABP if you are feeling it, if not, dial in Wagon pace.
  • No runs on Saturday please.
  • Sundays have up to one hour time on zwift in zone 2 easy IM effort pre run if possible...easy way to get warmed up and score some extra bike TSS.

Macro Stuff:

  • Yes to week 3 challenge ride
  • week 7 is ideally back to back long ride days...can you do it or come close?
  • Week 10 yes to RR #2
  • Week 11 Swim/Bike/Run session if possible.

Final thoughts:

  • you are in a great place right now so we don't need to go into overdrive.
  • We want run quality, not more volume.
  • If you want or have more time then put it in on the bike, always on the bike.
  • Swim with ankle bands + buoy a bit each week to simulate no wetsuit work (call it 500 max).
  • You are going to need a day off somewhere...ideally we can get it in on a monday and drop that swim...but don't hesitate.
  • Taper hard last week...workouts are only suggested. If you did a 30' hard run in the heat each day to acclimate id' be fine...otherwise legs up and mental prep!
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