Base done, now speed, then final push to IMAZ?

Triathlon Forum
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Just completed my final endurance targets for base; 4000 yard swim (20x200; 5 sec rest), 100 mile ride the next day, and yesterday, 21 mile run. Those were the key targets but also “big blocked” it all over a 4 day period. Swam 7500 yards (2 swims; 3500 and 4000), 220 miles on the bike, all with hills (4 rides; 40, 60, 100, 20), ran 27 in 3 days (yesterday ran 4, rode 20, ran 17). All at E-2 LSD.

Now what?

My target for AZ is 10:30:00 which should be good for M45-49. Swim a 1:03:00, ride 5:15:00, run just under 4.

According to Mark Allen, after base, speed work, then the final push. So, figure to cut the long stuff down in January, say max 60 on the bike and the run at 12-14 miles. Swim workouts though never less than 3500. Each week, three AE workouts. Trainer workouts 2X20 minutes, tempo runs, and for swimming, 50s, 100s, 200s intervals. When “on”, above race pace targets.

Then, starting around the 1st of February, beginn the final push to the taper. Then, rather than LSD, go long at race pace.

The one obstacle to this is that I do not have a “normal” job in that when I work, I am on the road (airline pilot) so can’t do much more than just “recovery training” when flying. Hence, when off and at home, I need to Big Block the training. I can’t do the normal 2 weeks on/1 week off. I train to my limit when home and recover at work.

Anyone have ideas on this approach? Will develop key targets and parameters for the next 2 phases.

Thanks,
Conrad

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conrad

i think it will be worthy for you to hired a coach of have a consultation of a few hours with one to set a plan for you prep to ironman Az… for a 10:30 ironman, there isnt much or any speed involved…you dont need a big phase of it… it s definitly not time to cut on your milages…you can train base training until the taper for ironman and have a succesfull race,

the point is…developpe your endurance to be able to move all day long during the ironman… there is no speed involved in breaking 4h marathon or swimming over 1h…it s all about endurance.

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I’d listen to JonnyO…

Is your body used to this amount of workload? If not, it seems awfully early to be putting in that amount of hours. But…your body may be used to it if you’ve been doing this for some time. Some folks “go long” all year and it’s not a big deal, but others (new to IM) who start their training too early are forgetting about putting the foundation to their long miles and will burnout.

Not sure what MA plan you’re referring to, but his 18 week plan is referred to as: Easy (w 1-3) Recovery (w 4-9) Speed (w 10-12) Recovery (w 13) Long (w 14) Taper (w 15-18)

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Jonnyo

Thanks for the input. Not too worried about the endurance aspect. This will be my 10th IM.

But upping the pace to hit the target. That is the question. Because of work, did just short course stuff this past year. My past race in September, a half, 5:01:00, third overall (small field 44 starters, all the regional talent going to Hawaii I guess). Hilly, both bike and run (on part of the Silverman course). Funny thing about that race, is I felt absolutely like shit the two days before it. Because it was the last race of the year decided not to taper. Carb/iron loaded though. Just Big Blocked into it. Felt as far away from a top performance short of being totally out of shape. In fact, had a bunch of beers with a training buddy the night before who gave me some tactical advice (he raced it the previous year). Anyway, turned into my best performance ever. One of those races where I was in total control. Never looked at anyone behind me. Just totally focussed on executing the Plan. Hope to parlay this past season into my next race, IMAZ. A flat course. I don’t think I have ever raced on one.

Need to develop the ability to turn a big gear on the flats. Will definately focus on that. Then run at pace E2-E3. Plus “tactically” swim 1:03:00.

good luck training
Conrad

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“i think it will be worthy for you to hired a coach of have a consultation of a few hours with one to set a plan for you prep to ironman Az…”

SSSSSHHHHHHHH…the dude is in my AG at IMAZ :wink:

Haim
.

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yeah…i know the feeling of having a great race and feeling in controle…dosnt happen often but it s great!!!

yeah, with 10th ironman behind you, you definitly have a solid base… you have also experience.

you did 5:01 on a very hard course…so we both agree that you have the speed for a 10h02 ironman…but probably not the endurance to hold it together for twice the time. You limiter is endurance, not speed.

As for Mark Allen, when you go in the low 8h for a ironman, it might become a bit more important to get speed workout in you…but racing for 8h is a lot easier than racing for 10+…big difference…it s not the same race…

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According to Mark Allen,

WADR, that’s not Mark Allen training. You would not even be in the big volume phase yet. :wink:

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Hello Diesel,

Yes, am used to it.

Like I wrote, because of my career, I can’t do normal structured training programs. Years ago, I could as
a senior first officer. Not now.

This past year, my mantra was, “train to my breaking point when able”. Even though I raced sprint to Half,
I put in some huge blocks. Like this past April 30-May10. 11 days, 37.3 hours, 20,900 yards swimming, 404 miles bike all on hills (17.1 avg mostly on my Nishiki), and 45.2 miles run (avg. pace 8:12). Or two weeks January (had a week vacation to use), rode 500, plus maintained swim and run volume. Then, would go to work for a 5 days or so and recover. Then when back home, back on. And so went the season. My best ever.

I must admit, am feeling a bit tired today. Was going to ride 20 on the trainer then in the afternoon go to the pool for 4500. Might just E1 10 on the trainer, and maybe later go to the pool for 3500. I’ll see. Basically just doing nothing but internet stuff.

As far as the MA plan I referred to, it really is not a specific plan per se, but an overview as to how he sees a top finish. It is an article from Triathlete Magazine, March 1999 titled “Get a grip on ironman training.” Essentially, it envisions a program that begins base in the winter and culminates in Kona. I am just revising this philosophy to reflect my big race April 15th. So base began for me Oct 30th following a month “off.”

To paraphrase the article, MA wrote, “The right approach is a cycle of long base-building early in the year, followed by a period of shorter sharpening workouts during the middle of the summer, then a final push of longer endurance training near the end of the summer.”

Am planning a 4 week taper for the run, 3 for the bike, and 2 for the swim. Two weeks out, will do a simulated sprint “race”, open water wet suit at Lake Mead.

thanks for the info,
Conrad

PS one thing that provided motivation was this past year was my “comeback year”. June '05 crashed and broke a collarbone. So, I was resolute this past year to come back not at 90%, but 110%. I wouldn’t recommend this approach. But it worked for me

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Jonnyo

Good point. Different race, low 8s versus mid 10s.

Your right in that I will have to train my endurance to hit pace. The way I see it, or as Fleck has said, train as close to pace as possible during the ramp-up to the taper.

I suppose speed is a relative term. The sharpening I envision in the month of January will be just above race pace, say right around E3-E5a. About At I guess. Not as if I was training for Olympic racing peak.

For running, am using that Mcmillan running calculator. When I first started base, was running at my 1/2 Iron run training pace, sub 8 for my long runs. Like a fool. Left ITB flaired up bad. Cleared that up after being sick for two weeks due to a bad common cold. Then changed a few things like watching the crown of the road and going back to the basics of doing the long runs on hard pack as much as possible. Plus, LSD pace. The idea is to just get up to distance. Pace later. No problem now. Just a touch of plantar fasciitis. Not bad though.

So my speed phase:

Will do tempo runs as per the calculator.

As far as bike trainer workouts, will do the standard 2x20 on a Kurt Kinetic. Again, when “on”, just at “speed” target output, not drooling with a HR above 90% like for short course.

Swimming will be longer rest intervals above pace. Say 10x50 on 1 at 38, or 10x100 on 2 at 1:25. Need to hit a 20x200 on 3:15 at 3 going into the swim taper. Will need also a good opening 500 to break free at the swim start. Say 500 yards in 7 minutes then settle in behind anyone in front of me.

During this phase, long bikes at 60 and long runs 12-14.

This will be a great challenge. To break the code so to speak.

I’ve thought about this for awhile and it occurred to me that most people train for Ironman wrong. They start with the swimming and work up from there. I believe, after one has experience and is really going to go for it, that you have to start first to focus on the run. You must be able to, like in all triathlons, to seal the deal on the run. That is to run the marathon, and not death-march it the last 12k. Believe me, I have been there! The only way to do that is to run, and run. 5 to 6 days a week. It is usually the legs unable to take the pounding that forces people to a walk. Obviously, I am not addressing the nutritional aspect because at this stage, you should have that figured out. Not tempered enough. With that said, the only way to really run an IM marathon is to be bike strong. The second piece. None of this, I’ll ride on this day and that day. YOu must ride every chance you get. The more mileage and hills, the better. And every bike followed by some kind of run, and every run preceded by some kind of bike. The last piece is the swim. Again, most people start here when actually it is the final piece to the jigsaw puzzle.

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Wow - that’s a differant approach. I’m in a prep phase for AZ right now. I haven’t done a bike over 60 since IMWI, and won’t hit 100 until January.

I couldn’t imagine going 12 weeks without a long bike ride or only running 12-14 miles for a long run.

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Wow - that’s a differant approach. I’m in a prep phase for AZ right now. I haven’t done a bike over 60 since IMWI, and won’t hit 100 until January.

I couldn’t imagine going 12 weeks without a long bike ride or only running 12-14 miles for a long run.

I would not either! The speed work phase like I wrote is for the month of January. The final push starting around the 1st of February goes back to long distance, but at pace. 4 week taper, so 2 big blocks in 6 weeks. 10 weeks for the final push.

good luck training