I'm currently in a base phase working towards an an end of August Ironman. The last 10 weeks I've been doing 3 runs, 3 rides and 4 swims a week (with no planned rest day). My plan is to spend the next 12 doing 4 runs, 4 rides, and 3 swims. I'm following the trainerroad ironman base for the bike, and I know they have a schedule for runs and swims as well, but I'm wondering what the collective slowtwitch thought is in terms of scheduling this.
My plan would be to increase slowly (~10%) over the next 12 weeks with a rest week every 4th week. My goal is (a) have a decent base so I hit the build hard (b) not beat myself up or get injured the past few weeks. My concern is how to best balance the runs and rides so I'm able to put quality efforts in (and not completely trash my legs). I've typically done the long run and long ride on back-to-back days with no real issues, but was trying to put together a plan where they are separated as I thought I might arrive at the build phase healthier (or less trashed). I put a couple ideas below, but was wondering what other people out there are doing and how it worked out for you.
Mon:
Off
Tue:
(AM) Swim
(PM) Run 100
Wed:
(AM) Bike 60
(PM) Run 30
Thu:
(AM) Swim
(PM) Run 60
Fri:
Bike 90
Sat:
(AM) Swim
(PM) Bike 90
Sun:
Bike 180 + Run 30 (brick)
or
Mon:
Off
Tues:
(AM) Bike 60
(PM) Run 30
Wed:
(AM) Swim
(PM) Run 100
Thu:
(AM) Swim
(PM) Bike 90
Fri:
Run 60
Sat:
(AM) Swim
(PM) Bike 90
Sun:
Bike 180 + Run 30
Matt
My plan would be to increase slowly (~10%) over the next 12 weeks with a rest week every 4th week. My goal is (a) have a decent base so I hit the build hard (b) not beat myself up or get injured the past few weeks. My concern is how to best balance the runs and rides so I'm able to put quality efforts in (and not completely trash my legs). I've typically done the long run and long ride on back-to-back days with no real issues, but was trying to put together a plan where they are separated as I thought I might arrive at the build phase healthier (or less trashed). I put a couple ideas below, but was wondering what other people out there are doing and how it worked out for you.
Mon:
Off
Tue:
(AM) Swim
(PM) Run 100
Wed:
(AM) Bike 60
(PM) Run 30
Thu:
(AM) Swim
(PM) Run 60
Fri:
Bike 90
Sat:
(AM) Swim
(PM) Bike 90
Sun:
Bike 180 + Run 30 (brick)
or
Mon:
Off
Tues:
(AM) Bike 60
(PM) Run 30
Wed:
(AM) Swim
(PM) Run 100
Thu:
(AM) Swim
(PM) Bike 90
Fri:
Run 60
Sat:
(AM) Swim
(PM) Bike 90
Sun:
Bike 180 + Run 30
Matt