IM Training Plan for Older Athletes?

smallard · October 28, 2017, 3:51am

I’m planning to do my first IM next year and I’ll be nearly 58 (male) on race day.

I’m a reasonably experienced triathlete (20+ olympics, 4 HIMs over the last 5-6 years) but it’ll still be a big step-up for me.

Anybody got a good IM training plan designed for the older triathlete?

I recently read Joe Friel’s excellent book “Fast After 50” where he makes the point that plans designed for under 50s don’t work so well for older 50s (concise summary: we oldsters need to do more high intensity work, do more strength training, and take more rest).

So now I’m looking for a plan that embodies those philosophies.

Thanks for your help.

Note: my goals are modest. I’m not looking to get on the podium. Just looking to finish with a smile on my face. I’d be delighted with anything under 14 hours.

imsparticus · October 28, 2017, 7:41am

I will be 58 in a few weeks. Long ago I gave up listening to young people when it comes to training. Experience matters. What you can and should do at 37 is irrelevant to what you can do at 57.

IL2tri · October 28, 2017, 11:59am

Hey smallard, I am 55, have been doing tri for a similar period of time, similar racing history except with three full IM distance thrown in.

I am unaware of a specific plan for older triathlete. I have followed TrainerRoad biking plans (do 99% of riding indoors), medium volume for my last 2. I follow just the bike portion of work out. I find that due to age, I have to modify plan a bit due to slower recovery at our age. So some days I may skip a workout or do a shorter version of a similar workout. And if schedule calls for a lighter week every 4th week, I may do light week every 3rd.

I do my own running plan (shoot for 4-5 runs per week), usually 2-3 swims per week.

Good luck, maybe someone else will have a specific plan they can recommend.

Tim Shea

dtoce · October 28, 2017, 12:40pm

I’m planning to do my first IM next year and I’ll be nearly 58 (male) on race day.

I’m a reasonably experienced triathlete (20+ olympics, 4 HIMs over the last 5-6 years) but it’ll still be a big step-up for me.

Anybody got a good IM training plan designed for the older triathlete?

I recently read Joe Friel’s excellent book “Fast After 50” where he makes the point that plans designed for under 50s don’t work so well for older 50s (concise summary: we oldsters need to do more high intensity work, do more strength training, and take more rest).

So now I’m looking for a plan that embodies those philosophies.

Thanks for your help.

Note: my goals are modest. I’m not looking to get on the podium. Just looking to finish with a smile on my face. I’d be delighted with anything under 14 hours.

You appear to have reasonable experience at long course tri with 4 HIM (and lots of olys) so it will not be so great a step up. IMO, the key will be to be able to fit in the longer workouts and get enough rest. I started triathlon at age 50 (6 years ago) with no prior swim experience, my first being a HIM (Quassy) and my second completed race a full IM. It’s not that hard to do with proper planning. I used Matt Fitzgerald’s book ‘Essential Week by Week Training Guide’ and picked the level that fit best with the amount of time I could put in based on life commitments. It worked very well (12:26xx at IMLP 2012-not special but not bad). I’m pretty sure there are plans on TP which he writes for different ages/abilities also, but I rather liked the book and writing my own plan.

I believe the really important thing to add when making the jump from HIM to IM is practicing the longer distances at RP. That includes 2 mile easy swims in OW, 80-100 mile easy bike rides with chunks of it at race pace or race power and 2-2.5 hr easy runs with chunks of it at goal race pace. The long runs, and to a lesser extent the long bikes, take much more time to recover so you will need enough time to build those out and adding some weeks into the plan to get it all done may be necessary.

There are certainly other ways to go about training, with less time and more intensity, but for me the increased distance was key. I peaked at 14 hrs/week with the majority of that summer being ~10-12 hrs/week and I had to adjust my work schedule and enlist my family. A support system is key for success at the IM distance.

That summer, I only did 2 rides of 100 miles and never got my weekly mileage up past 25 mpw or my LR up past 2 hours (and only did 3 of those), but it still worked out OK. I took another crack at IM in 2016 at the same venue and this time peaked at 20 hrs/week with better success (11:51xx IMLP again). Don’t forget to learn proper nutrition/hydration for the longer distance as that can certainly wreck the day. It is similar to HIM but different. Learn the course and plan to train with equal/more hills.

Good luck!

Dale

h2ofun · October 28, 2017, 2:14pm

I’m planning to do my first IM next year and I’ll be nearly 58 (male) on race day.

I’m a reasonably experienced triathlete (20+ olympics, 4 HIMs over the last 5-6 years) but it’ll still be a big step-up for me.

Anybody got a good IM training plan designed for the older triathlete?

I recently read Joe Friel’s excellent book “Fast After 50” where he makes the point that plans designed for under 50s don’t work so well for older 50s (concise summary: we oldsters need to do more high intensity work, do more strength training, and take more rest).

So now I’m looking for a plan that embodies those philosophies.

Thanks for your help.

Note: my goals are modest. I’m not looking to get on the podium. Just looking to finish with a smile on my face. I’d be delighted with anything under 14 hours.

I am 60.

IMO, I would not touch, and have never touched, an IM training plan. They, as others have stated, are really for younger, healthy, makes them feel good they are out killing themselves in training.

This year I raced the LC Tri worlds in Penticton, after 3 races in 6 days before period, with ZERO, and I mean ZERO long distance training during the year of any type!
I did pretty good if I say so myself. And why did all those folks who did all the killer training not do as well?

And since I assume, really, your goal is to just finish, which it should be, you do not have to give up your life!! Most, even with all the killer training many say to do,
end up not getting to the starting line because they are hurt, over bike, and walk a lot of the marathon. So, really, completing an IM really is not that hard. I could do another today, and finish. Would be a 8 hour bike maybe, 7 hour run, and a 1.5 hour swim. But, I would finish, have fun, and still have had a life.

So the trick I give to all my older friends is you need to just train all the time, AND STAY HEALTHY!!! Fit in the training that does this, and keep your life, and you would be fine finishing any IM.

I am also a big believer of racing a lot of short course stuff. Makes the sport fun rather than focus on just one event in a year.

Now, if you let your ego in, thinking you are still 20, well, …

ggeiger · October 28, 2017, 3:32pm

It seems you have a decent number of years of base, but still remember that it will take a while for your body to adapt to the training. In my case, I had also raced for years before doing my first IM at 50. I had exceptional coaches and my experience was that I had finally found my sport and distance. Race day was a very enjoyable day and my results were better than I could have imagined. The great thing about being older is that you have learned the value of patience, which is pretty key with long distance. Let the race come to you. My plan was to train as if I was doing a half until 8 weeks out when I upped things a bit. I never was a high volume guy, and I feel that’s a mistake far too many make. 8 weeks out I had 2 high weeks, one recovery, 2 more high, recover, then taper for 3 weeks. I did a number of very good (for me) Ironman races and loved every minute. I would definitely suggest having a coach or at least a plan, and do a lot of aerobic training, which will be less taxing. Go by time instead of distance, as distance tends to make one speed up and train outside the zones you should be in. I am of the belief that older athletes are more adaptable to the longer distances (obviously not in terms of overall placing) as the demands of going 70-80 % versus 90+% are huge. Build a big aerobic engine, add some tactical speed work in the form of tempo and intervals, train for shorter instead of the incessant 100 milers that too many do and you will arrive at the start line fresh, fit and ready to have a great day. Go for it, and realize that your next race will likely be better as you learn from each one. Feel free to ask any specific questions, as I’ve been lucky to have had some great advice given to me by others much wiser than me.

jimmytheeagle · October 28, 2017, 9:09pm

I agree with the higher intensity and more rest. I’m 54 and started doing one full two years ago and doing my third in a few weeks. I used the 36 week tri-fuel program that I rewrite to fit me. It’s written for a young, fast person with 15-20 hours of week to spend on training. But what I do like are the swim workouts(interval oriented) one run on the track per week, (intervals) and 1-2 bike workouts that are intervals, and the run and bike intervals take the place of longer runs and bikes. I mostly just use the 12 weeks of competition and 2 weeks of taper. My business is very busy until September and tapers to nothing that month and dead in October and November so this is the time I add hours to my week training. September goes from 6-7 hours first week to the last week around 12-13. October is 12-16 hours for four weeks and November has two weeks of taper. Two swims per week September to mid October than 3 after and November usually 4. Long bike in September is 60 miles then October has one long ride a week, 75, 90, 95 and 100. Long bike is usually outside and interval bikes are on a smart trainer or a gravel bike with an aerobar that I ride on limestone trails. For running, one track workout( I was a division 1 middle distance in college and love to get out on a track still) and then every other week I run long 12-15. Otherwise a 2-3 times 5-8 milers per week with varying speed during those runs, (usually try to negative split those runs). Take a look at that that program and how he writes the individual workouts and tailor it to you. I feel I know my body and recovery better than anyone else and I enjoy taking a program and tailoring it to fit me.

Billyk24 · October 28, 2017, 9:34pm

Anybody got a good IM training plan designed for the older triathlete?

I recently read Joe Friel’s excellent book “Fast After 50” where he makes the point that plans designed for under 50s don’t work so well for older 50s (concise summary: we oldsters need to do more high intensity work, do more strength training, and take more rest).

So now I’m looking for a plan that embodies those philosophies.

Before you start, get your hands on Matt Dixon’s books.

david · October 28, 2017, 10:23pm

You sound like you are in good shape, have had consistent training for a number of years, and have the right attitude. I am your same age and have done 27 Ironman races over the past 27 years. I do way less training than most people would ever imagine. In fact, I would bet my training would be fairly similar to yours. I rarely train over 10 hours a week, but I am extremely consistent.

In addition to just the regular consistent training, I throw in a six week block prior to a two week taper before each Ironman race. That might include a couple of rides four hours or longer, a couple of runs in the 2.5 hour range, a weekly 4000 m swim, and a long brick or two.

Personally, I am not a big believer in training â€œplansâ€œ because each individual house to integrate their training into their life in order to keep proper balance. I feel I have had a very full, rich, and diverse life while still competing. I really think the best thing for you to do is to read and study the basic principles and then integrate them the best you can into your life.

It is exciting and I am pulling for you!

RangerGress · October 29, 2017, 2:42am

Re. us oldsters need more speedwork. My recollection of Fast Over 50 is that Joe was saying that us oldsters tend to not do any speedwork so we need to do more. That is as opposed to any basic requirement for oldsters to do more speedwork than youngsters (defined as <40).

smallard · October 29, 2017, 4:41am

OP here…I got a personal note from the great Joe Friel himself…

I donâ€™t know of anyâ€”including mine right now. Although this winter I will create some such plans on my TrainingPeaks account. Sorry I canâ€™t be of help right now.

MRoudabush · October 29, 2017, 7:53pm

following
.

ggeiger · October 29, 2017, 8:07pm

Being an older athlete with 33 years in the sport I use mostly a similar one to previous years with the exception of less frequency of interval work in running, but the same in swimming and even cycling. I have added more weight training, just for upper body, and periodize it depending on the time of year and event proximity. The beauty of being a bit older is as I stated earlier, patience and also less ego to stay with the fast ones. I have developed a very solid feel for where I need to be and am very aware of training levels, recovery and nutrition. I need more recovery, but I’m convinced that the days I train keep me in adequate shape to compete with my contemporaries. I was never a high mileage guy, and feel so many overtrain, so perhaps getting older, wiser (??) and taking more recovery is a very great way to venture into and succeed with long distance. I have used a number of plans and feel strongly that older athletes and ANY athletes owe it to themselves to have a solid plan. I used Multisports.com (Roch Frey, Paul Huddle, PNF) in the old days, some private coaches and Mark Allen Coaching in addition to having my own USAT certification to know what works well for me. Each person is different with some needing more or less recover/intensity mix. Definitely start a plan and find out what works well for you. I feel confident that with a good road map you will have a great experience and learn to love the long distance as I have.

h2ofun · October 29, 2017, 8:19pm

Nothing wrong loving short course racing. Most older folk end there or nothing

ggeiger · October 29, 2017, 8:43pm

Nothing wrong loving short course racing. Most older folk end there or nothing

Dave, it’s well known your feelings, but the post was about long course. You and I have vastly different thoughts as far as longer distances and I remain very firm in my thoughts of LC vs short as far as the toll on the body. In addition it seems you have far more injuries than I have had in my years in the sport (touch wood). We are both examples and works in progress. Everyone can choose their own path and find their successes where they want…and where the passion takes them. Many of us with less pure speed and less interest in “all out” have managed to have a long tenure and achieve many wonderful memories and times in the long course world. That’s where we divert…I long for long courses and long trips to foreign lands, and you like short races and staying close to home. To each…

h2ofun · October 29, 2017, 8:58pm

Nothing wrong loving short course racing. Most older folk end there or nothing

Dave, it’s well known your feelings, but the post was about long course. You and I have vastly different thoughts as far as longer distances and I remain very firm in my thoughts of LC vs short as far as the toll on the body. In addition it seems you have far more injuries than I have had in my years in the sport (touch wood). We are both examples and works in progress. Everyone can choose their own path and find their successes where they want…and where the passion takes them. Many of us with less pure speed and less interest in “all out” have managed to have a long tenure and achieve many wonderful memories and times in the long course world. That’s where we divert…I long for long courses and long trips to foreign lands, and you like short races and staying close to home. To each…

I agree, but in my experience working with older athletes, you are the exception.

I just tell folks the pro and cons of racing long older. Not, as I take our post, just go for it without looking at the statistics, rather than your case.

I actually have been very injury free compared to a lot of older athletes I know. So no idea how you can say I have far more injuries. And I believe this is because
I have not done long course racing my entire career. I know the number of older folks with Afib statistics do not lie either.

Just offering the other side of what should be the first question, which is not what is the plan, but what is your background, injury background, family status, work status, etc.

ggeiger · October 29, 2017, 9:06pm

Nothing wrong loving short course racing. Most older folk end there or nothing

Dave, it’s well known your feelings, but the post was about long course. You and I have vastly different thoughts as far as longer distances and I remain very firm in my thoughts of LC vs short as far as the toll on the body. **In addition it seems you have far more injuries than I have had in my years in the sport **(touch wood). We are both examples and works in progress. Everyone can choose their own path and find their successes where they want…and where the passion takes them. Many of us with less pure speed and less interest in “all out” have managed to have a long tenure and achieve many wonderful memories and times in the long course world. That’s where we divert…I long for long courses and long trips to foreign lands, and you like short races and staying close to home. To each…

I agree, but in my experience working with older athletes, you are the exception.

I just tell folks the pro and cons of racing long older. Not, as I take our post, just go for it without looking at the statistics, rather than your case.

I actually have been very injury free compared to a lot of older athletes I know. So no idea how you can say I have far more injuries. And I believe this is because
I have not done long course racing my entire career. I know the number of older folks with Afib statistics do not lie either.

Just offering the other side of what should be the first question, which is not what is the plan, but what is your background, injury background, family status, work status, etc.

Sorry, but as usual you don’t read well. See highlighted above… And you are wrong as far as your background being the first question. He already stated that he has a few years under his belt, has done some halves, and now wants to move to the next level. It seems he has done his homework better than you. A GOOD plan is the next step. To another point, I know no other older athletes in the sport who have developed A-fib, so your circle is quite different than mine. If people such as Monty are any value to you, his issues and a number of others involved doing hard sprint efforts while sick. I would suggest you are sticking your neck out far further than I am.

h2ofun · October 29, 2017, 9:13pm

Nothing wrong loving short course racing. Most older folk end there or nothing

Dave, it’s well known your feelings, but the post was about long course. You and I have vastly different thoughts as far as longer distances and I remain very firm in my thoughts of LC vs short as far as the toll on the body. **In addition it seems you have far more injuries than I have had in my years in the sport **(touch wood). We are both examples and works in progress. Everyone can choose their own path and find their successes where they want…and where the passion takes them. Many of us with less pure speed and less interest in “all out” have managed to have a long tenure and achieve many wonderful memories and times in the long course world. That’s where we divert…I long for long courses and long trips to foreign lands, and you like short races and staying close to home. To each…

I agree, but in my experience working with older athletes, you are the exception.

I just tell folks the pro and cons of racing long older. Not, as I take our post, just go for it without looking at the statistics, rather than your case.

I actually have been very injury free compared to a lot of older athletes I know. So no idea how you can say I have far more injuries. And I believe this is because
I have not done long course racing my entire career. I know the number of older folks with Afib statistics do not lie either.

Just offering the other side of what should be the first question, which is not what is the plan, but what is your background, injury background, family status, work status, etc.

Sorry, but as usual you don’t read well. See highlighted above… And you are wrong as far as your background being the first question. He already stated that he has a few years under his belt, has done some halves, and now wants to move to the next level. It seems he has done his homework better than you. A GOOD plan is the next step. To another point, I know no other older athletes in the sport who have developed A-fib, so your circle is quite different than mine. If people such as Monty are any value to you, his issues and a number of others involved doing hard sprint efforts while sick. I would suggest you are sticking your neck out far further than I am.

How about Dean Harper for one. I just talked to him last Sunday and asked if he was able to race again. He ago told me not, the Afib is too bad and it could kill him.

ggeiger · October 29, 2017, 9:22pm