9 weeks out from first full distance Ironman event and two days off from a 70.3 which for context I finished in 4:51 but was hoping to do a low 4:40.
I feel like I messed up the final recovery / taper week to be honest so my legs just didn't turn up / felt flat, it was a course PB of just over 10mins though (from previous year) and all of it came from the swim and transitions, I was around 2mins slower on the bike and 30s slower on the run, despite another years worth of training.
My plan leading in is...
I would also like to do a couple of higher intensity workouts on the bike but is that really going to help me with the Ironman? My worry is if I stop training at powers above race power then race power starts to feel harder. I would also like to continue with my running club speed / interval sessions but again is there any point, would I just be better maybe doing a shorter target race pace run instead (60mins at marathon pace for example)?
Thanks.
I feel like I messed up the final recovery / taper week to be honest so my legs just didn't turn up / felt flat, it was a course PB of just over 10mins though (from previous year) and all of it came from the swim and transitions, I was around 2mins slower on the bike and 30s slower on the run, despite another years worth of training.
My plan leading in is...
- Week 1 - Recovery from 70.3, lots of easy spins and runs
- Week 2 to 8
- Swim - An endurance swim gradually building up to 4km, all open water
- Bike - Long intervals @ target race power, some long 4+hrs outdoor rides (99% of my bike sessions are indoors)
- Run - Some off the bike as bricks and some longer easy runs around 2hrs
- Week 9 - Recovery / taper but with some race pace / power workouts in which I think I missed going in to the recent 70.3
I would also like to do a couple of higher intensity workouts on the bike but is that really going to help me with the Ironman? My worry is if I stop training at powers above race power then race power starts to feel harder. I would also like to continue with my running club speed / interval sessions but again is there any point, would I just be better maybe doing a shorter target race pace run instead (60mins at marathon pace for example)?
Thanks.