Okay, so I have one window to train for and one race to qualify for Kona. I've read through many of the training threads, and think I have a plan. Would love to hear everyone's advice and will keep updating this to keep up the motivation.
Backstory: Just got married, got clearance from wife for one shot at reaching this goal. Any energy wasted on why, how, etc, is silly. This is it, folks! Think Eminem when he was still angry. Haven't done a triathlon since 2011 but have dreamed about one many times.
THE race: IM Los Cabos. March, 2014 (gives me 9 months to train).
Why I think (hope?) this is possible: recent 2:40 open marathon, under 30, ultramarathons have taught me nutrition needs, pulled a 2:33 bike leg at Timberman with 2 mechanical stops, penchant for suffering, analytical nerd
Why this will be hard: 10 hours/week of training and no swimming until September, poor swimmer (10x100 @ 1:40), honeymoon in Asia during Christmas, no powertap or coach (again, let's not worry about why)
Gameplan: 1:10 swim w/ wetsuit, 5:20 bike, 3:00 run, 5min transition gets me to 9:35 and a shot
Training plan:
Phase 1 (5 months, peak at 70.3 late this year, Miamiman? Or something early Dec even better... thoughts?)
- July-August: Get running up to 70-80mi/week (Hansen's philosophy), Cycle on spinner in gym (best use of time, not enough space for trainer at home) 3x/week (2x20', 5x6', 40-45' temp)
- Sept-Oct: running 5K in mid-16's, half in ~1:15; cycling: 4x/week with a longer ride in there; swim 3x/week
- November: peak for half-ironman. Goal of 4:25ish. Dial in nutrition.
- December: Honeymoon... maintenance runs, maybe swims in ocean, little biking opportunity
Phase 2 (3 months, peaking at Los Cabos)
- Jan-Feb: big bike focus. In Boston so will be all indoors (fun!), but hope to build ginormous thighs. Maintain running fitness. Get swim down to 10x100@1:35 through brute force.
- March: get swim technique coaching, drills, get swim down
- Race day: beg/borrow/steal fancy wheels, aerohelmet. Pray my hamstrings don't cramp.
Without a powermeter is there any way I can get a gauge on how my bike fitness is progressing? Like what metric should I use to be able to be comfortable riding a 5-hour bike split? I do have a HRM if that'd be helpful.
Anyways - thanks for reading my self-serving manifesto. My body is also up for sale - happy to borrow/wear anyone's kit for coaching advice. (low odds but thought I'd throw it out there). All advice/criticism welcome!
Backstory: Just got married, got clearance from wife for one shot at reaching this goal. Any energy wasted on why, how, etc, is silly. This is it, folks! Think Eminem when he was still angry. Haven't done a triathlon since 2011 but have dreamed about one many times.
THE race: IM Los Cabos. March, 2014 (gives me 9 months to train).
Why I think (hope?) this is possible: recent 2:40 open marathon, under 30, ultramarathons have taught me nutrition needs, pulled a 2:33 bike leg at Timberman with 2 mechanical stops, penchant for suffering, analytical nerd
Why this will be hard: 10 hours/week of training and no swimming until September, poor swimmer (10x100 @ 1:40), honeymoon in Asia during Christmas, no powertap or coach (again, let's not worry about why)
Gameplan: 1:10 swim w/ wetsuit, 5:20 bike, 3:00 run, 5min transition gets me to 9:35 and a shot
Training plan:
Phase 1 (5 months, peak at 70.3 late this year, Miamiman? Or something early Dec even better... thoughts?)
- July-August: Get running up to 70-80mi/week (Hansen's philosophy), Cycle on spinner in gym (best use of time, not enough space for trainer at home) 3x/week (2x20', 5x6', 40-45' temp)
- Sept-Oct: running 5K in mid-16's, half in ~1:15; cycling: 4x/week with a longer ride in there; swim 3x/week
- November: peak for half-ironman. Goal of 4:25ish. Dial in nutrition.
- December: Honeymoon... maintenance runs, maybe swims in ocean, little biking opportunity
Phase 2 (3 months, peaking at Los Cabos)
- Jan-Feb: big bike focus. In Boston so will be all indoors (fun!), but hope to build ginormous thighs. Maintain running fitness. Get swim down to 10x100@1:35 through brute force.
- March: get swim technique coaching, drills, get swim down
- Race day: beg/borrow/steal fancy wheels, aerohelmet. Pray my hamstrings don't cramp.
Without a powermeter is there any way I can get a gauge on how my bike fitness is progressing? Like what metric should I use to be able to be comfortable riding a 5-hour bike split? I do have a HRM if that'd be helpful.
Anyways - thanks for reading my self-serving manifesto. My body is also up for sale - happy to borrow/wear anyone's kit for coaching advice. (low odds but thought I'd throw it out there). All advice/criticism welcome!