Anybody use the 36 Week IM training plan posted on Trifuel http://www.trifuel.com/triathlon/ironman-workouts/?
If so what were your thoughts and how did it work out come race day?
Thanks-
Joe
I used this plan to prep for my first IM. I followed it pretty closely and was very happy with my IM finish. The one thing I would change about it is adding a few more long runs of 2.5 - 3hours. My form fell apart at mile 19 on the run and i shuffled to the finish. However, felt strong on the swim and bike and most of the run. Good Luck
I used it for about 15 weeks toward my first IM. I found the bike workouts to be a bit silly, with all the intervals. Still, it does provide some structure. Even on my third IM I would check my actual workout against what was on the schedule just to make sure I was close to being on track. However, I agree more running needed, and I think it overfocused on swimming.
Overall much cheaper than an on line coach and probably just as effective. (I just had to toss that bit in).
I used this plan to train for IMC this year and was very pleased with the results. However, keep in mind that I did not follow the plan exactly.
Things I changed:
-Extended a few of the longer run days (up to 2.5h worked for me)
-Extended a few longer bike days (more for confidence than anything)
-Took out a few swims (or condensed 2 to 1)
-Didnt always follow the intervals on the bike or run, but kept the timeframe, intensities and plan structure
I think it is a good start and keeps me on track - which I need otherwise I tend to change my plan weekly…this plan did however lead me to my PB. (but with only 2 IM that doesnt mean too much)
Best of luck.
Wow… just read a few of those weeks and damn! Looks like a hell of a lot of training. Way too much for me.
36 weeks is a long time to be training specifically for the Ironman. I would think the mental part of sticking with it that long will be more difficult than the physical part.
I’ve done 4. My training is between 16-20 weeks, so I can’t imagine lasting that long without having bouts of burnouts.
36 weeks is a long time to be training specifically for the Ironman. I would think the mental part of sticking with it that long will be more difficult than the physical part.
I’ve done 4. My training is between 16-20 weeks, so I can’t imagine lasting that long without having bouts of burnouts.
I agree, No way I could I go for 36 weeks.
12-14 weeks is the way I’m doing them going forward. I have a decent base built up so I can usually get my mojo back in a couple of weeks.
I am following this plan for my first IM next weekend!
I have followed to a T missing only one swim workout when my 3rd son was born last month.
I too feel like the run may be a little short and the swim a little long so we’ll see when I get to the later portion of my run!
Followed the time goals for all workouts so in some of the Sunday’s where I ran long rode short and ran short I managed to get 20 miles of running in the alotted time frames so feel pretty good about the run, but as I mentioned, we’ll see!
Wish me luck!
Good Luck!!!
Let us know how it goes!!!
I’ve been using it for 3 years…I have added and changed a few things over the years but its my base. I find it very well thought out and works for my lifestyle, it got me a 10:45 in my first year and a 9:48 this year at Ironman Canada.
So how did you do?
11:35:39
~1 hr swim
~5:30 bike
And the run kinda blew up.
As I said before if felt like I was properly or over trained on the first two disciplines and a little under on the run. I think my times show that to be true. I was rolling on the bike and took what u could get out of it at the expense of my run leg. Live and learn!
I was (am) super happy with my time being a first and not really knowing what to expect. It also gives me a LOT of room to improve and come back to do another one in 2014.
hope to do a half IM next year and pay my family (3 little boys) back with a little more time at home next year.
Thanks for asking about my race!
MO
Interesting. I used it as back in 09. I recall doing the track intervals and wondering why. It seems many think there is no place in IM training. for them. I don’t think the plan is short on runs per se, Mike is just not a fan of too many of the 2.5 -3 hours long slogs. I think it’s more about intensity on those 1:30 - 2 hours runs.
In any event, Congrats on the 11:35. That’s a solid first IM (especially with 3 kids back at the ranch).
And to others, while the plan is 36 weeks it’s broken into a “pre-season” and a “competitive season”. It’s strength is that it preaches consistency. Which really is the key to any plan.
I’ve been eyeing this plan for IMFL 2013. My run is the weakest of the three. It looks like I just need to add some more long slow runs into the mix.
Very nice. Thanks for the report!
Most people that actually run the marathon (under 4hrs) have form degradation. Maybe not if you are a pro or former running specialist. Last the few miles is always a war if you have been pushing hard. Even Crowie had problems in 2011 with cramping when he won.