IM training plan question

Triathlon Forum
1

I’m following (loosely) Gale B’s 13 week IM training plan, all is well so far. All of the workouts are in the recovery to aerobic range, with no tempo or speed work whatsoever. This will be my first IM, although I have run marathons/ultras for the past few years, so my base is strong in terms of running, but I can’t help but wonder if I’ll be hindering my race performance by not including some form of higher intensity training. I would love to run a sub 4 marathon in the race in Florida - my last marathon was a 3:27 - and finish sometime under 12 hours. Wishful thinking for a first timer? I’ve thought about changing one of my midrange runs to a tempo run, and a shorter aerobic ride to include intervals or tempo.

I’d love to hear about ways to infuse some speed into my bike/run workouts in a way that will enhance my IM training without risking injury, from people who have had successful IM experiences. Thanks for the help.

P.S. - A little more history: Two sprint tri’s, one Oly, 3 marathons, 1 50k, 1 100k. Long runs at a comfortable pace in the 8:30 per mile range (15-20 mile range currently). Last 50 mile ride at a comfortable 19mph.

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Wow, really? I had no idea! What useful information. Seriously, don’t everyone clog up the post all at once.

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I’d love to hear about ways to infuse some speed into my bike/run workouts in a way that will enhance my IM training without risking injury, from people who have had successful IM experiences. Thanks for the help.

Maybe you were too specific asking for successful experiences. :slight_smile:

4

I guess I figured that with the abundance of IMers here that someone must have trained above the beginner level.

5

I would say that anything you do do, should be done on the bike. It is the weekend so more folks may pipe up early next week.

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You speak alot of the run…the focus should be the bike, a friend of mine did all aerobic work on the run. He had never done an oly, never done a marry and still ran 4:12 in Florida after an EASY 6:17 bike and snuck in for 11:59:57.

Moral of the story, he biked 10hrs a week almost every week. He trained the BIKE and just let the run be what it is a slow shuffle for most. Even for the most experienced Runners.

t~

7

if you are an ultramarathoner, I agree with Mark…bike bike bike. No point being a run stud if you get to t2 totally trashed.

If you are planning to go sub 12, this will do it:

90 min swim

6:30 bike

4:30 run

Based on your profile that you mention, you need no speedwork. You are already there. If you are “itching to go fast” do it on the bike as you will recover quickly. Seriously though, if you can hold 8:30 miles running in long runs and if you can do 19 mph on long bike rides, you don’ t need to worry about intervals. You have enough “endurance” speed to meet your goals. See the thread I posted about bike training for Ironman:

http://forum.slowtwitch.com/gforum.cgi?do=post_view_flat;post=503264;page=1;mh=-1;;sb=post_latest_reply;so=ASC

Lots of guys a lot smarter and faster than me posted a lot of useful information there. What I took away is:

  1. You need to do lots of biking and be consistent

  2. You have to practice “race simulation biking”. Ride in the aero position, no drafting, none to minimal breaks just like race day. If you are doing Ironman Florida, even more so.

  3. You have to practice race day nutrition and race day intensity during some of your long rides.

8

my old training partner (a girl) followed the 13wks to a SUB 13hr im plan by gale and went under 12 at florida in her first im. i used the same program and went 12:37. it works.