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Double Anvil Ultra Triathlon- Training plan

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Double Anvil Ultra Triathlon- Training plan

Author

Sean Riley

All plans by this Coach

Length

18 Weeks

Plan Description

If you're gearing up for the Double Anvil (a grueling ultra endurance triathlon featuring a 7.6km swim, 360km bike ride, and 84.4km run (4.8-mile swim, 224-mile bike, and 52.4-mile run), or simply looking to push your limits and achieve new heights in endurance training, this program is tailored for you.

This plan focuses on building a solid aerobic base with high-volume, low-intensity workouts. However, I’ve incorporated key events, such as a full Ironman and local running events, to keep you engaged and connected with the triathlon community, ensuring you don’t feel isolated during those longer training blocks.

The program has been thoughtfully designed by a seasoned endurance athlete with multiple Ironman's finshes, 2 Ultraman finishes and 100km and 50km trail running events under their belt. As an experienced coach for multisport athletes, I offer personalized coaching opportunities for those seeking expert guidance and support on their journey to completing the Double Anvil.

Please feel free to reach out via email if you have any questions about the program or if you'd like to discuss how we can work together to achieve your goals.

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Training Plan Sample Week

Week 1Week 15
Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

500's inverted distance pyramid

01:00:002700 mStructured Workout
Warm up:
500 easy swim
Main set:
500 pull (paddles if arms are feeling good)
2 x 250 - 15 seconds rest
5 x 100 - 10 seconds rest
10 x 50 - 5 seconds rest
(Have full 1 minute recovery after each set
Warm down:
400 (50 kick, 50 backstroke, 50 drill, 2x25 free moderate/hard)x2
100 very easy
Details
Tuesday

Recovering morning

Every Tuesday you will have a recovery morning. Starting next week you will see why you will need it. Use this recovery morning to get in the swing of the program and use the time to plan your upcoming week and kick back and have some you time.
Details

Indoor trainer

00:45:00Structured Workout
High cadence low resistance.

High cadence is a critical training component for cycling as it enhances efficiency, reduces muscle fatigue, and optimizes power output. By pedaling at a higher cadence, you rely more on your cardiovascular system, which can recover quicker than your muscles. This technique helps you maintain endurance during long rides and improves your ability to respond to changes in terrain or pace. Incorporating high cadence drills into your training also promotes smoother pedaling mechanics, which are essential for consistent performance.
Details
Wednesday

Sprint

01:00:003000 m
We will throw this sprint workout in the pool every now and then to fire up your dormant fast twitch muscles and reenergise your workouts and your body which will become stale after doing so much volume work. This session will hurt and your shoulders will be letting you know about it in the next few days. Enjoy the soreness it is a sign that you worked hard.


Warm-up: 1,200
1 x 200 (Swim easy)
1 x 200 (Pull)
1 x 200 (Kick easy)
1 x 200 (Kick 50 - swim 100 - kick 50)
1 x 200 (Pull/paddles easy)
1 x 200 (Free/back)

Main Set
4 x 25 (on the 60 Swim build 80% 85%, 90% max)
1 x 50 (Very easy)
4 x 100 (Full recovery between each rep - Swim build 80%, 85%, 90% then final max effort) .
1 x 200 (Swim very easy free back)
4 x 75 (full recovery between each rep Faster effort on each, start at about 80% effort, increase to the 4th swim at max effort)
1 x 150 (Swim free back very easy)
4 x 50 (Repeat 50 set from above)
1 x 100 (very easy)
4 x 50 (Full recovery max effort for each)

1 x 100 Swim easy float cool-down
TOTAL DISTANCE = 3,000
Details

Indoor Trainer - Virtual trainer

00:45:00Structured Workout
In this session you will download a section of the course that you will be riding onto an app like Fulgaz or Rouvy and setup your trainer (Wahoo Kickr) to recon. the course. Keep it no more than 90 minutes per session. We want to do the bigger rides on the weekends.
Details
Thursday

Endurance Swim 1

01:30:004800 m
Endurance set

Warm up:
500 easy
Speed set:
16 x 50 – build pace in sets of 4 (4x50 easy, 4x50 moderate, 4x50 moderate/strong, 4x50 strong) with 10 sec rest between
Main set:
-800 pull - moderate pace
-8x100 - decreasing intervals, 1:40, 1:35, 1:30, 1:25, 1:40, 1:35, 1:30, 1:25
-4x200 - build pace from easy on #1 up to race pace on #4, on 3:10 (30 sec rest when swimming easy)
-8x50 - odds fast on 45secs / evens smooth 60
-16x25 - easy / build / fast / fast x 2 all on 25 sec
Details

Intervals

00:40:00Structured Workout
Intervals are important to give your legs and body stamina to keep on coming back. These intervals will gradually increase in duration for a six week period then increase from 10 reps to 15 reps for the next six week. The final 4 weeks of this interval session will have you hold 15 reps at 75 seconds hard 30 seconds easy building in intensity for each of the 15 reps.
The final 2 weeks of the program the interval training will be removed. as you taper for the race.
Details
Friday

Easy Run

00:45:00
Easy is easy - not above 180 minus your age BPM. This will be an easy recovery run and a run which will get you ready for the next three big days. The program is structured around Sat - Sun where the peak of your endurance will be done. This run is the gateway to this long weekend of endurance it is vital that this run is used to recover from previous workouts and get your legs ready.
Details

Rest afternoon

Big weekend ahead. Need to rest, stretch and fuel for the demands that lie ahead. Also need to do your weekly service of your bike. Make sure the tyres are good and your drive chain is in good order. Also look over the brakes you need these for the hill work.
Details
Saturday

Big ride before the bigger ride - 60km

02:15:0037.28 miStructured Workout
Loading the legs for bigger ride tomorrow. Make sure that the final 1/8 of the ride is done very easy. Spinning the legs and streching back and legs to get rid of any lactic acid so the ride tomorrow is not as hard.
Pace is not a concern. Time in the saddle and keeping the heart rate at or around 180 minus your age to effectively work the aerobic potential of your diesel endurance heart.
Details

Easy recovery run

00:45:00
Easy recovery run. Getting leg ready for longer run tomorrow. Do this run early evening after you have fully come down from your ride that afternoon. Don't go over 180 minus your age BPM.
Details
Sunday

Big ride

04:30:0074.56 mi
Surviving the ride based on the loading of yesterday. Also need to make sure your nutrition is good and you don't burn too many matches as you have a long run tomorrow.
As per the ride yesterday make sure that you work into the ride during the warm up. It is highly likely that you will not want to ride after the big week you have had. The warm up is more mental that physical. Allow your mind to get used to what you are doing then the body will follow.
As for yesterday pace is not a concern. There will be times when you are above and below your average needed for your race goal. Focus on the process not the end point. Every time you get out there the stronger you will become. Tune your diesel engine at that optimum rate at or around 180 minus your age to effectively work the aerobic potential.
Details

Long Run 15km

01:20:009.32 miStructured Workout
Long run:
Long slow distance - goal is efficiency of technique with diesel engine heart rate. 180 minus your age as you maximum for this session
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:25:00 05:00:00
Bike x4
10:47:00 11:00:00
Swim x3
03:21:00 02:20:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:25:00 05:00:00
Bike
10:47:00 11:00:00
Swim
03:21:00 02:20:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sean Riley

Mind Over Matter Endurance

Mind over Matter Endurance Coaching was founded with a vision to create a unified journey between athlete and coach:

Your goal, our journey.

We offer personalized coaching services tailored to your specific training needs. Our approach emphasizes support and accountability through positive reinforcement and open, two-way communication. We believe in a holistic approach to life, focusing on overall well-being rather than just performance at any cost.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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