Not sure if this is a back door brag or just a discussion on alternative Ironman training. I just completed Ironman CDA in 11:00:13 (I wish I found another 14 seconds for a 10:59:59 instead!). For many of you, that is not a great IM time and certainly nowhere close to a KQ. With that said, my maximum training week was around 11 hours (just twice), with most weeks in the 9-10 hour range. I just wanted to throw it out there that you don’t have to spend 18-20 hours a week (or more) to get a decent IM time. I know that part of the “deal” and benefit is the volume of training leading up to the Ironman, but for many of us, it is just not realistic to spend that much time training. However, there is something cool about doing an Iron distance event every once in a while. So, it is possible to pull it off for those of you questioning the time commitment. I know that everyone is different and I probably lucked out a bit with the endurance gene (I have done 13-14 marathons, so I have a history of endurance). Here is how I go about triathlon training:
no coach
no formal training program
run 3 times a week, bike 3 times a week and swim 2 times a week (approximate)
bike 70-80 miles once per week (Sat) and run 13-14 miles once per week (Sun)
spend approx. 1 hour each day during the work week (maintain flexibility for late nights at work, etc)
because of the limited training, it is essential to push every training - whether bike, run or swim. Every session needs to be at or near race pace - even the longer rides and runs. Never a long, slow bike or run - no time for that
listen to your body - if you are injured from running for example, then spend extra time on the bike or in the water
rarely take a day off (maybe twice per month)
be completely flexible - life and work often get in the way. If you can’t make it to the pool, then squeeze in a bike session on the indoor trainer
no heart rate monitor or power meter - listen to your body and go hard each time
race when you can
be strong mentally - IM distance events are a lot in the head
probably the most important - consistency - I have been doing this for 3+ years, but have consistency trained since having my mid-life crisis
have fun - the burden of mandated training sessions takes away the fun of it all (unless you are super type A)
Given all the advice that floats around in the ST forum, not sure why I am throwing this out here. I think of this as old school, but I expect that many of you will blast me for not reaching my potential. I realize that bigger training sessions, formal training programs, master swim classes, power meters, etc. will make me better.
I was wondering if other folks take a similar, less formal approach to your training.
There was an article in Triathlete a few months back about an age grouper from silicon valley that broke 9 (beating some pros) in Kona training 12 hours a week. If it works for you, who cares what anyone says…especially the doltish ST peanut gallery. Nice job!
Yes - year round. Might dip to 7-8 hours some weeks. My Oly time went from 2:38 to 2:34 to 2:20 to 2:17 at one race and my marathon times have consistently dropped (ran 3:10 at Boston this year with only one 18 and one 15 miler). I think year-in and year-out consistency at essentially race pace and not heavy volumes win the day for me. Putting in the big mileage that some of these folks do would lead to injury, burn out and/or obsession.
There was an article in Triathlete a few months back about an age grouper from silicon valley that broke 9 (beating some pros) in Kona training 12 hours a week. If it works for you, who cares what anyone says…especially the doltish ST peanut gallery. Nice job!
Any chance you could find that article online? I searched a bit and would love to read that.
**6) because of the limited training, it is essential to push every training - whether bike, run or swim. Every session needs to be at or near race pace - even the longer rides and runs. Never a long, slow bike or run - no time for that **
I am far from an expert but would guess that this is the reason you have done so well on minimum training. A lot of people “pad” the hours with long slow bike rides that despite having some value, don’t have a large marginal value for the time spent.
because of the limited training, it is essential to push every training - whether bike, run or swim. Every session needs to be at or near race pace - even the longer rides and runs. Never a long, slow bike or run - no time for that
Second question about #6. IM pace is relatively slow compared to how much you could push in 1hr sessions, for 11hrs/week in total. This is a typical Olympic distance workload, and such a plan would have you pushing much higher than ‘at or near’ IM pace - a lot of high FTP work and TP run intervals.
You have really cut back on the volume, but intensity still seems low.
Maybe your 13-14 marathons is the key here, because that is a good time.
Before I reply to this, I don’t think that I am that good at triathlon and mainly wanted to point out that you can perform decent in an Ironman without killing yourself.
I think my training “program” is somewhere between an Oly distance and HIM distance program. I try to run two 8-10 mile runs during the week and one 13-ish run on the weekend. Goal is to always be under 7:30 pace no matter the distance and around 7:15 whenever possible. Every once in a while I will be break out a 5 miler and try to break 7 minutes. I don’t do speed work, intervals, etc. Just me and my Garmin (without the heart monitor). Bike is the same way. Usually indoor trainer twice during the week for an hour or so (no technology other than a trainer and DVR), but every ride outside I try as hard as possible to get around 20 mph or so no matter the distance. My thought is to get your body trained at going the same speed.
My regret is my swim. I desperately need to take a couple of lessons and then masters if I am going to get better. I can’t seem to pull the trigger. I just swim laps, with no drills or sets. Shows in my times. 1:23 swim, 5:40 bike and 3:45 marathon.
Age is 43, no special diet, but I do weigh myself everyday to avoid weight fluctuations (part of the consistency thing).
I think UltraTriGuy is onto something. I have a daughter turning 21 this year, so I missed the '90s. I am apparently trying to get back. I think I will go buy some Milwaukee’s Best and watch Bill & Teds.
Oh, and thanks for sharing the article. I will read about the dude. If I can hang on for 27 more years, I might have a Kona shot too.
Before I reply to this, I don’t think that I am that good at triathlon and mainly wanted to point out that **you can perform decent in an Ironman without killing yourself. **
Before I reply to this, I don’t think that I am that good at triathlon and mainly wanted to point out that **you can perform decent in an Ironman without killing yourself. **
… if you have done 13-14 marathons.
Yeah, that would work for most people. RACE (not just finish) 13-14 marathons, and then start ironman training by using a similar training volume. I’d fully expect someone running a 3:10 marathon to finish an IM in 12:xx even with only 12 weeks of bike training mixed in as long as their swim wasn’t like 2+hrs long. It’s much easier imo to go from marathon → bike IM distance ; you’re not going to go 24+mph average right off the bat, but with that endurance base, all you need is saddle training time and you’re set.
I follow a very similar approach. You just articulated what I do better than I can. Of course, I have not gone 11 hours at an Ironman yet - that would be nice.