So I live in a region with absolutely no Tri coaches in the area. I would really like to get on some sort of tried and true training plan (not just something I suspect might work). Has anyone had any particular success with personalized online plans or a reasonably priced online coach?
“Do, or do not. There is no 'try.”
– Jedi Master Yoda ?
http://www.dalenet.com/obi-wan.jpg
These are the plans you are looking for:
http://www.ironguides.net/event-training.html
I start with Matt Fitzgerald’s training plans from his book and modify them slightly for my needs. I like the approach and structure of his plans and typically up the biking and running.
The advice from DRP is very good. Those are great training plans. If you are looking for a training plan for the Ironman distance…I would say Multisports.com, hands down. Why? I admit I am a bit biased as I have used them for 5 very successful Ironmans so far, and so have many of my friends,they are just plain good! I don’t knock any other IM training programs at all. I’m just saying that I and my little band of Tri-geeks in my area have all been very successful with the IM distance Multisports.com program. Check them out online!
I follow the “Open Tri Plan” by Mike Lerandi (sp?). I used this last year for IMCOZ and am following it again towards IMCDA and IMF. He has Olympic Distance plans and IM Plans for free on the open tri site. I tweek the long run and long bike distances to suit me, but otherwise follow it pretty consistently and have been pleased with it. I would be curious to see what others who have tried it think.
X2–also good for templates to build on are the ones in Gale Bernhardt’s Training Plans for Multisport Athletes. I often combine the Fitzgerald and the Bernhardt.
Used it for IMLP 08 & 09.
Like any “canned” plan it should be altered to meet one’s fitness and goals. Mike encourages that and makes himself available for inquires on the site.
Given all of the “experts” that charge for their advice and plans, Opentri is a breadth of fresh air.
Anyone on a budget (or as cynical as me) should give it serious consideration. Many have had great success using it.
Oh, and I love the “bike sandwiches” in lieu of the long run.
Start with your current longest swim, bike, run, brick, and build by 10% each week until you reach 4400 yards, 110 miles bike, 20 miles run, and 4hr/1hr brick or 4 weeks before your event. Rest every 3-4 weeks with a race on the weekend of the rest week. Taper 75%, 50% and 25% 3 weeks out. 3 weeks out, do a 56m/6.5m brick at race pace. 2 weeks out, do a 28m/4m race pace. Get in 3x in swim, bike, run each week (1 long, 1 quality, 1 easy). Build to 20 hours total training time for max. 4 weeks out, 8-10 hours/week rest weeks. Shave your legs in the final week, go fast, enjoy the pain.
Start with your current longest swim, bike, run, brick, and build by 10% each week until you reach 4400 yards, 110 miles bike, 20 miles run, and 4hr/1hr brick or 4 weeks before your event. Rest every 3-4 weeks with a race on the weekend of the rest week. Taper 75%, 50% and 25% 3 weeks out. 3 weeks out, do a 56m/6.5m brick at race pace. 2 weeks out, do a 28m/4m race pace. Get in 3x in swim, bike, run each week (1 long, 1 quality, 1 easy). Build to 20 hours total training time for max. 4 weeks out, 8-10 hours/week rest weeks. Shave your legs in the final week, go fast, enjoy the pain.
Thats perfect. I too was looking for a plan for my first IM. After reading Going Long , ST, etc, etc pretty much came up with the same thing! Nice easy summary.
Whatever you do, have “a” plan. It’s huge commitment and more than a few triathletes just wing it then show up at the finish line wondering what happened. Literally tons of resources out there to choose from. Secondary reason to have a plan is so you can go back next time, after your race, and change what you will do (future) based on what you did (past) because you have a record of it.
Good luck!
PAtrick
x2 on the Open Tri. It’s free, Mike Llerandi has a web site with complete day by day plans, an on-line group with a message board, and if you’re like me and prefer to make up your own because of life’s little restrictions on your time to train, he has a wonderful on-line book (Become Your Own Supercoach) that tells you exactly how to set up your own plan and why you are doing things each day. http://opentri-training.com/
I have been researching some of these plans and they have helped me brew some good ideas. I guess I should tell a little about my background too. I am currently in pharmacy school so I only have time to train for a HIM. I come from a swimming background and mountain biking background. I did my first HIM last year and got demolished in the run (9:40 min miles) it was not my finest performance. Still I finished a 5:16 overall on a fairly tough course and I really hope to crank below the 5 hour mark. So that being said I would really like to find a good way to truly drop down my run split.
Some good resources here. I hadn’t seen multisports but am going to take a closer look.