13 weeks to a 13 hour Ironman

Triathlon Forum
21

Hi Steve,

My name is Miguel, and I am entering the final 13 weeks of my training towards IronMan South Africa. I have done IMSA before so this is not my first IronMan but I have come across a bit of talk around “Gale’s Program”. I tried to download it so that I could examine it and possibly follow certain aspects BUT the site keeps denying me.

I noticed you said that you had a hard copy of the program? Is there any way you could email it to me?

Let me know if this is possible?

Thanks very much!

22

It’s in this book:

Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, Xterra, Ironman & Endurance Racing Paperback
by Gale Bernhardt

Part 4 Chapter 15 page 169

http://www.amazon.com/Training-Plans-Multisport-Athletes-Essential/dp/1931382921/ref=sr_1_1?ie=UTF8&qid=1389004679&sr=8-1&keywords=gale+bernhardt
.

23

I used this plan and went 12:18. I would of been 11:** if I didn’t get a flat in the first 15 miles. My 2 races before IMFL were a 5k and sprint triathlon. I had no base before and got a IT band injury during training and really couldn’t train well.

Here’s my RR:

http://forum.slowtwitch.com/...um.cgi?post=4318555;

24

I was curious after the comments about this plan.

A minute or two of google…

The version that appeared in Triathlete mag was scanned in here:

http://www.scribd.com/doc/176171774/Triathlete-Magazine-13-Weeks-to-a-13-Hour-Ironman