Planning on signing up for IM MD when registration opens (assuming there are spots open) and want to make sure my plan sounds reasonable for prep
Stats: 23 M, 155 lbs. Been running consistently for better part of last decade and was a swimmer as a kid through early HS. Have done a few tri's and a 70.3 a little over a year ago where I went ~5:20 (38/2:55/1:43 splits) off of <5 hours of training a week. Was only doing it for fun and wasn't really racing so I don't put too much stock in the time. Longest bike before was only 32 miles and wasn't doing any sort of structured workouts.
This past spring I was doing a good amount of running and cycling averaging 9-12 hours a week without much structure and a focus on consistency and increasing bike volume.
Plan for next year:
currently training for a half marathon and 5k time trial in October. Aiming for 1:20 and 16:30 and have been holding 45-50 mpw for the past two months. Previous open PRs were 1:25 and 16:45 off of less training than what I am currently doing and based on my workouts I am optimistic that these are within reach but also not certainties.
after this run focused block ends i'm going to reduce mileage to some easy runs only here and there as I do a bike focused block aiming at raising my FTP over ~2 months. Recently got a power meter and don't know current FTP but guess is around 220 based on some workouts I've done and haven't been training much lately though I was biking frequently in the spring reaching over hilly terrain including my first century which felt really good. (Think it was something like 103 miles in 5:33 w/ 4k+ feet of climbing).
After this I will take some time off for around 2 weeks then get back into a structured multi discipline training. Take 22 weeks to build up to 70.3 Roanoke in 5x4 week blocks and followed by a 2 week taper for the race. Post race I'll take 1 week to recover then do 3x4 week blocks to prep for IM Maryland where I then take another 2 week taper into race day. Will likely build blocks around the triathletes training bible style of build volume for 3 weeks then reduce a little every 4th week.
Volume will range anywhere from 8 up to 16 hours a week on peak weeks with a planned distribution of about 15% - 50% - 35% between swim - bike - run. The
I don't have any current time goals as I don't have a great grasp of what I might be capable of and I don't want to limit or set too high of expectations right now. Waiting to establish some 70.3 goals until January and then will reestablish the IM goals after that race.
Is there anything that is glaringly wrong with this plan or things that would be good to look into for improving it?
Stats: 23 M, 155 lbs. Been running consistently for better part of last decade and was a swimmer as a kid through early HS. Have done a few tri's and a 70.3 a little over a year ago where I went ~5:20 (38/2:55/1:43 splits) off of <5 hours of training a week. Was only doing it for fun and wasn't really racing so I don't put too much stock in the time. Longest bike before was only 32 miles and wasn't doing any sort of structured workouts.
This past spring I was doing a good amount of running and cycling averaging 9-12 hours a week without much structure and a focus on consistency and increasing bike volume.
Plan for next year:
currently training for a half marathon and 5k time trial in October. Aiming for 1:20 and 16:30 and have been holding 45-50 mpw for the past two months. Previous open PRs were 1:25 and 16:45 off of less training than what I am currently doing and based on my workouts I am optimistic that these are within reach but also not certainties.
after this run focused block ends i'm going to reduce mileage to some easy runs only here and there as I do a bike focused block aiming at raising my FTP over ~2 months. Recently got a power meter and don't know current FTP but guess is around 220 based on some workouts I've done and haven't been training much lately though I was biking frequently in the spring reaching over hilly terrain including my first century which felt really good. (Think it was something like 103 miles in 5:33 w/ 4k+ feet of climbing).
After this I will take some time off for around 2 weeks then get back into a structured multi discipline training. Take 22 weeks to build up to 70.3 Roanoke in 5x4 week blocks and followed by a 2 week taper for the race. Post race I'll take 1 week to recover then do 3x4 week blocks to prep for IM Maryland where I then take another 2 week taper into race day. Will likely build blocks around the triathletes training bible style of build volume for 3 weeks then reduce a little every 4th week.
Volume will range anywhere from 8 up to 16 hours a week on peak weeks with a planned distribution of about 15% - 50% - 35% between swim - bike - run. The
I don't have any current time goals as I don't have a great grasp of what I might be capable of and I don't want to limit or set too high of expectations right now. Waiting to establish some 70.3 goals until January and then will reestablish the IM goals after that race.
Is there anything that is glaringly wrong with this plan or things that would be good to look into for improving it?
Last edited by:
SnowChicken: Sep 24, 20 11:09