When you purchase an online 12 week plan you receive a receipt by e-mail. There is a link on the receipt to download your PDF format training plan to keep on your computer, phone or mobile device. It can also be printed.
A watch is suitable to complete most training. We encourage athletes to learn to listen to their body, which is a very important training ability. We use perceived exertion (moderate, medium, maximum) to measure training intensity. Heart rate, power and times vary day-to-day depending on levels of fatigue.
The 12 week plans use periodization, however, flexible workout schedules are planned in various weekly blocks with workout variations and increases in training load between blocks. The weekly structure stays relatively the same throughout the plan. We find this best for scheduling workouts around other life priorities as well as observing progress.
Each week there is a variety of workouts to cover the main areas of training (strength, speed, endurance, strength endurance). The workouts and the combination of the workouts are designed to give the best return (race results) on training time invested. You always have the ability to shift workouts to accommodate your life changing schedule.
Every 12 week plan contains all workouts for the duration of the plan, including the important taper leading to race day.
We encourage athletes to listen to their body and take a rest day as they feel they need it. Often this may be dictated by life circumstances – work and family, so a standard one day per week as designated rest does not allow for this flexibility. Instead if life gets in the way, simply make that a rest day and resume training the following day – without attempting to squeeze in yesterday’s workouts into an already busy schedule!
The plan closest to the number of weekly hours you are currently training, and / or reasonably have time each week based on other life commitments such as work and family.
We recommend a minimal aerobic base of 4-6 hours of training for a 1-2 months period before the 12 weeks to your goal race.
Strength training, an aerobic base, sufficient recovery and reduced weekly volume, provide a strong structure that will prepare you for longer and faster workouts as you start your 12 week program.
Culvertraining 12 week plans include strength training that is part of the swim, bike and run training. Swim training utilizes hand paddles and pull buoy, biking in big gear on road, trainer or hills, and running training uses hill and varying speed drills. However, if your schedule permits, we do recommend that additional core, strength, and flexibility training is incorporated into your training.
The Culvertraining Advanced Ironman Distance 12 week training plan commences at 18 hours per week for the first month, and builds a little to be 24 hours at it’s largest the last month before the race except during a more reduced taper period. There are two workouts on most days that can be held back-to-back or one in the morning and one in the afternoon or evening. Mid week workouts are in the 60 – 90 minute range with the longer workouts on weekends. However, you can adjust to fit your schedule and lifestyle. Rest days are scheduled but can be adjusted as needed or to coincide with other commitments.
People of all abilities can train under our programs. As a guide for the Olympic Distance programs, we advise that people should be able to swim for 10 minutes, ride for 30 minutes and run for up to 15 minutes before beginning any of the programs. As a guide for the Half Ironman programs, we advise that people should be able to swim for 20 minutes, ride for 60 minutes and run for up to 30 minutes beginning any of the programs. As a guide for the Ironman programs, we advise that people should be able to swim for 30 minutes, ride for 90 minutes and run for up to 45 minutes beginning any of the programs. Please remember that these programs are based on your time availability not your level of ability. If you are unsure about your level or fitness then please consult your healthcare professional before beginning any training program.
You will get immediate access to your training program(s). As soon as the payment is complete you will be sent two emails, one with your login details, and another with the receipt of your purchase(s). You will then have complete access the program(s) you have purchased right away. If you do not receive these emails after 10-15 minutes feel free to contact us.
You will have lifetime access to the program(s) that you have purchased. That means that you can start the program(s) anytime you wish and train under the program(s) as many times as you want.
Personalized coaching is an in depth process. We believe that it takes at least 4 months for the coach and the athlete to work effectively together in order to make sufficient progress.
All information you provided in the ‘Payment Checkout’ section of the site, such as your name, email address, and credit card details is private. Information provided in the ‘My Profile’ section of the Culvertraining website such as your training results, is only viewable by other members of the club website. We do not use members photos, stats or personal information without consent, or unless members themselves have chosen to make them publicly available. The Culvertraining website is private and secure and we take protecting your privacy and information very seriously.
These training plans are for healthy adults 18 years of age and older only. Clients must have a doctor’s approval to begin physical activity and be healthy enough to engage in physical activity. Any concerns or limitations can be reviewed by the coach before you purchase a plan by emailing with a description of your concerns or limitations. Upon purchase of a plan, you will receive an email from the coach within 48 hours to schedule your initial phone consultation and to determine a start date for your training. Health history forms and a waiver are required before beginning the program. All information provided is confidential. All plan pricing options must be paid in full. No refunds provided.
Culver Training is proudly powered by WordPress