This summer I’m doing IMCDA and then planning on doing the Full Vineman (Santa Rosa, CA) 7 weeks after. My question is on how to structure the training time in between. Following my first IM, I was relatively fresh and was able to get back into training within a few days - but my endurance definitely felt limited in the first few weeks.
Specifically, I’m interest in hearing your thoughts on: how long is the taper for the second event? What is the recommended longest ride/run/swim in between?
It doesn’t sell out, that’s for sure. They may close registration the week before but I’m not positive.
7 weeks seems like the ideal gap. Because of the baby coming in late August, it’s going to be my last race of the season (well, I still have my rollover entry from 2003 into the NY marathon…)
Keep the gears turning. I’m approaching it as a fun, no-pressure event.
With all due respect, I question the “fresh in a few days” comment that you made. Perhaps you are, however if you have REALLY pushed yourself the full recovery from an IM is roughly 3 - 4 weeks. This is dependant typically on how hard you pushed on the run. From my experience I could barely walk for 4 - 5 days after each Ironman I did( 9 in total) and the resumption of normal training would take close to a month. However, I would be really going for it on the run.
Now, 7 weeks is a tough one. I had success with one month( 4 weeks) the first IM was my last long hard training day and then I essentially rested a tapered for 4 weeks and then had a great race one month later - my IM Personal Best as it turns out. 7 weeks is hard, as I think there will be the temptation to ramp things up to a high level again too soon and for too long in between the two events.
Not sure what to tell you, but I can say I wouldn’t benefit any by misstating how I felt after the race. Seeing how this is a relatively anonymous post, what would I gain?
I did the marathon in 4:18, was that pushing it? No, not even close if I was doing a standalone. Was it pushing it for my first IM and only 2nd triathlon (first being an Oly 6 weeks before)? Yes, because it was new territory and a sport I was just learning. Maybe how I felt was more a testament to how well I prepared myself in the first place?
That being said, I agree that 7 weeks is a bit tricky because it allows for the urge to go long to creep back in. Hence, my original question.
I don’t know about being relatively fresh in a few days unless you are Joe Boness or some seriously gifted athlete. I would take a week and focus on recovery - swim a lot - perhaps some yoga / stretching and let the muscles recover. If you felt fresh after a few days, you’ll be good as new after a week.
I would build/tempo for 4 weeks then with more quality and not worry so much about milage. Throw in longer bricks 5-2 or 6-1 but nothing too crazy. Then taper if down the last 2 weeks leading up. Vineman does not sell out - in fact, I’m pretty sure you can sign up the day before and not pay extra. If you are not feeling up to it, the kid comes early, whatever, you are not out big $$'s.
I think it’s difficult to schedule training plans for the period between your two IMs. The first week after your first IM I wouldn’t do any running or biking, just relax, go for an easy swim, strech, etc. I think that recovery will be the most important thing. But that’s pretty much an individual thing and can change from race to race. I wouldn’t worry to much about when to return to your reguar training schedule. Listen to your body.
In reality, decide on this about 2 weeks after CDA. I expect that given your attitude last year, you will hit this race much harder than Vineman 2003, so I might expect you to be slower coming back. Personally, it took me a solid 2 months to start real training again after IMFL, but maybe that’s cause I was out there so long…
If VM isn’t a high priority, don’t sweat it til you need to…