I’m gonna lose my IM virginity at IMCDA and I’m also gonna graduate with my Masters in a couple of weeks as well. The REAL-WORLD job isn’t starting till July.
That means that in 2 weeks, I’m able to train FULL time for 9 weeks leading up to the IM and I’m hoping to maximise any workouts I can get in and I wonder if STers can provide me with some insight as to how I can structure my weekly training and key workouts I should be doing? I’m also tempted to do some “big” training weeks and I wonder if thats wise?
Some basic info:
5’9 male. 142 lbs. 8% BF.
Long bike is @ 5.5 hrs. About 90+ miles. Biking frequency is about 3-4 times each week. For the power guys, I’m weak: CP180 about 160. Total weekly bike volume is about 8 hours.
My long runs are at 1:50 right now @ comfortable (8:45-9:00min/mile) pace. Ran 2 sub-4 marathons. Slow, but at least I have an remote idea whats going to happen. Running frequency is about 4-5 times each week. Total running volume is about 5 hours.
Swimming is my greatest weakness, but I also understand that cutting down time from the swim is extremely difficult. My aim is to get through the IM swim in about 1:25-1:30. I currently do my 100s on 2:00 (Yes…I know…slow ). Swim frequency is about 3 times each week. Swim volume is about 4 hours each week.
Total volume is about 16-17 hours each week. I couldnt do anymore with the workload I have. The next 2 weeks will be tough with all the datelines coming up.
Oh yeah, I have the opportunity to visit a friend in Caracas, Venezuela for 2 weeks in early May and he’s taking part in an Iron-distance race on Isle Margarita on 15th May. I’m intending to enter the race ($70 fees! SOO MUCH CHEAPER than IMNA) and do the swim+bike+10k. I thought it would be an good race simulation/workout. And since I wouldn’t be FINISHING, I would not have the urge to hammer like smoke myself. Is that a good decision?
I guess thats it. Please help. My goal is to do sub 13 but just FINISHING would be a great achievement for me
I’m willing to train hard and smart. Now I just need direction.
Are you sure you want to risk getting injured in the margarita man before IMCDA? Going that far can sap you, especially if you haven’t done it in training yet. Far be it for me to ever suggest anyone to NOT do distance, I just wouldn’t want you to get injured/burnt out and not enjoy your A race–you have invested too much to not enjoy it!
If it was me I would count backwards and plan at least 2 weeks if not 3 for taper. Whatever you do get that run strong after the bike. Not neccesarily increase your long run, but increase bricks. If I had free time I would build my bike and a few strong bricks. I would also spend some quality time on stretching and balance work. First time going x longer than before your core becomes REALLY important to keep you from getting injured.
Training for my first Iron I was freaked I couldn’t cover the distance, and almost got injured training so hard. Take the taper serious, and trust your homework. Dial in your nutrition. I found doing long bricks helped me the most (and varied bricks -3 hr bike/1 hr run/ 2hr bike/1 hr run/ 1 hr bike/half hour run) but I like abuse.
Good luck. Congratulations big time on finishing school and best wishes with the real world
Check out Gordo’s book going long - it has a good basic week structure that you can modify. He also has a great taper plan that may still be up on his site - modify both for your needs.
I was in a similar boat with CDA last year. Being at 5.5 on the bike is a good place right now - make sure to get in some running off those long rides. I think the best thing that gave me confidence was doing a 125 mile ride on a 25-30 mph windy day then a 45 min run afterward. Recovered enough for a good run the next day. I’m not saying you need to ride that far, but it was key for me.
This is a debated topic, but I would think that you would want to get that long run up to 2.5 to 2:45 or so well before you taper, so you have plenty of time. 3 hr runs are not necessary.
Check with some of the Iron gurus like Fleck, but you might try bumping up the training a little on the bike and swim and see how your body responds - just because you are not working does not mean your body can absorb an fast increase in volume. Maybe test it out one week. If anything I would start by biking more during the week if you can (8 less 5.5 = 2.5 so bump up the 2.5).
I’ll definately keep your tips in mind. I’m definately intending to bump up my bike volume as I think that is the safest and fastest way to make gains on the bike and run.
I will also cap my long runs at 2:45 I think. The recovery component of a 3hr might be too much for me to handle.
I think the multi brick stuff comes from Dave Scott - 25 mile bike then 5 mile run 3X. I am in the shorter brick camp although I am sure some top AGers and pros this could be a good workout.
For a first timer looking at 13 hrs., I would shy away from that (no offense Eileen).
I did not comment on your Venezuela trip, but I’m never really short on opinions The stress of traveling that far combined with a heavy workout load may or may not be so good for the IM. But heck, that would be one awesome experience to see that country. I think I’d opt for a hike to Angel falls or a trip down the Amazon instead of the swim/ride. You have enough training to finish the IM already - enjoy life.
FYI - there is a rather lengthly thread in the last month or so on IM tips if you do a search.
I wanted to go on the trip mainly because it will be pretty much free, claiming air mileage and free lodging @ Caracas and Margarita Isle. Not much of a chance to take a long vacation when work starts. I’m definately looking into some long hikes to replace the long runs. It’ll be much more fun
I was actually hoping someone would chip in a give me a more detailed answer to how I should plan my final 9 weeks though…=p
