I'm doing my first Ironman in 20 days (IM Chatt). As some background, I've been averaging around 13 hours/week for close to a year now. My TSS is usually in the 800-1100 range (this is including swimming TSS; I know some people calculate it differently). I'll try to give as much background on myself as I can & I'd really appreciate any critiques and criticism that can be given!
For swimming, I've been attending a high level masters class roughly 3 times per week (I've gone from a starting point of ~1:30/100yd to ~1:15/100yd). I definitely think this is my strong leg, so if something needs to be cut then this may be worth considering.
For biking (in the order I've completed the phases), I went through TR Sweet Spot Base followed by Half Distance build and specialty. I messed up my plan a bit and ended up doing the last 3 weeks of TR Sweet Spot Base followed by the full distance build and specialty (which I am currently 3 weeks away from completing). I've more or less followed their workout planning with the biggest exception being my master's swimming instead of their swimming instructions. I've also opted for shorter rides for the long rides (I've done mostly 4 hour trainer rides on the weekend vs the 4-6 hour range as prescribed; I just don't have the time to be able to dedicate, unfortunately). I feel stronger than ever on the bike (thanks Coach Chad), but I would definitely consider it my weakest leg.
For running, I've been following the prescribed TR suggestions. The biggest difference is I've been doing less mileage for the long runs (capped out with a few long runs of ~16 miles) and doing more short runs throughout the week (4-6 miles with a bit of zip). I have been following the TR VO2Max & Tempo runs (essentially building up time and number of intervals for VO2Max and extending the time at Tempo). I don't consider myself necessarily the 'fastest' runner, but I do think I'm pretty 'durable'. I was able to hold a 7:30/mile pace for 12 miles off of a 5 hour TR ride and I still felt like I could keep going at mile 12. My current thinking is that I should continue to just try to get a lot of 30 minute 7:30ish pace runs in to keep my legs tough.
Currently, I'm feeling pretty fit but fatigued. I've definitely been "feeling" the large training load of the past few months day in & out. I've noticed that if I take a light day or two I feel pretty fresh (been able to do a few short races and have good results), but I'm still not quite at 100% (probably closer to 90ish).
Sorry if I've rambled too much! I've attached an image of my planned taper so far. I'd really appreciate any help I can get (if for no other reason than to help settle nerves)!
For swimming, I've been attending a high level masters class roughly 3 times per week (I've gone from a starting point of ~1:30/100yd to ~1:15/100yd). I definitely think this is my strong leg, so if something needs to be cut then this may be worth considering.
For biking (in the order I've completed the phases), I went through TR Sweet Spot Base followed by Half Distance build and specialty. I messed up my plan a bit and ended up doing the last 3 weeks of TR Sweet Spot Base followed by the full distance build and specialty (which I am currently 3 weeks away from completing). I've more or less followed their workout planning with the biggest exception being my master's swimming instead of their swimming instructions. I've also opted for shorter rides for the long rides (I've done mostly 4 hour trainer rides on the weekend vs the 4-6 hour range as prescribed; I just don't have the time to be able to dedicate, unfortunately). I feel stronger than ever on the bike (thanks Coach Chad), but I would definitely consider it my weakest leg.
For running, I've been following the prescribed TR suggestions. The biggest difference is I've been doing less mileage for the long runs (capped out with a few long runs of ~16 miles) and doing more short runs throughout the week (4-6 miles with a bit of zip). I have been following the TR VO2Max & Tempo runs (essentially building up time and number of intervals for VO2Max and extending the time at Tempo). I don't consider myself necessarily the 'fastest' runner, but I do think I'm pretty 'durable'. I was able to hold a 7:30/mile pace for 12 miles off of a 5 hour TR ride and I still felt like I could keep going at mile 12. My current thinking is that I should continue to just try to get a lot of 30 minute 7:30ish pace runs in to keep my legs tough.
Currently, I'm feeling pretty fit but fatigued. I've definitely been "feeling" the large training load of the past few months day in & out. I've noticed that if I take a light day or two I feel pretty fresh (been able to do a few short races and have good results), but I'm still not quite at 100% (probably closer to 90ish).
Sorry if I've rambled too much! I've attached an image of my planned taper so far. I'd really appreciate any help I can get (if for no other reason than to help settle nerves)!