This is to everyone doing IM Florida this year. I am training for this race as my first Ironman. I feel pretty comfortable with where I am in my long workouts, but I’m wondering where everyone else might be at this point to guage my progress and make sure I’m properly pacing myself. I know, I know, everyone is different with different levels of experience coming in etc. Still, if you would offer me where you are in your long workouts and/or weekly mileage, I’d really appreciate it. Thanks.
I’m training for a Half Ironman now, and my mileage reflects it. My long rides are about 3:30 and my long runs about 1:35. I won’t start IMF specific training until the end of August.
Long ride: 4 hours
Weekly bike hrs: 9-13
Long run: 1:20 (IT issues), training partners are at 2 hours
Swim: 8-13,000m/week, Long swim: 5k (I’m a slowtwitch freak that actually likes the swim)
Will increase long ride times mid-August, swim will stay the same and just hope for the best on the run 
.
This is only the 2nd “official” week of my IM training. I’ve got a 50 miler with a 5 mile brick on Saturday and a 13 mile run on Sunday with a 10 - 15 mile spin on the trainer that evening. I’m currently riding every day at least 30 minutes as part od a “Tour De France” cycling challenge where I pledged to ride every stage (not the distance obviously, but every day). I’m also putting in about 8,000 yards a week so far on 3 days of swimming. Schedule has me running 5 days a week, swimming 3 and cycling 7.
I got 11 hours of s/b/r training last week and expect to be close to that this week (although I bagged this morning’s 10 mile run as the legs are a little fatigued).
I’m in for Florida this year. Right now I’m doing a 5 hour bike ride and a two hour run. NOT on the same day… I’m running and biking 4x per week. My swim isn’t up there yet; I’ll be ramping up during the next few weeks. After Timberman I’ll take a two week break then bring up the overall volume, but never at the expense of consistency.
IMFL will be my first Ironman as well. LIke someone already said I am getting ready for a half in just over a week so my training is for that right now. Actually thats a lie, with changing careers and moving the past two weeks training has been nonexistent. Vineman is going to be interesting.
O yea…Go PITT!!!
Thank you for your reply, but seriously…Pitt??? 
Wow, 5 days of running. I do my best to get three in.
Thank you for your responses. It seems like I am mostly on target. I’m doing a long swim of 3,000meters and about 5-6000meters per week. My long run will be an 11 miler this week. I put down a strong 10 miler a couple weeks ago and had a race last weekend. I’ve already done a century on my bike and my long rides are around 85 miles/5-6 hours with two 30 milers during the week. Thanks everyone. I look forward to seeing more responses.
Based on those numbers I would say that you are more than on pace. I was up to those distances but have backed down and will build back up again as it gets closer.
and yea Pitt…It’s only been a few years but I think I still remember the chant
Penn St sucks! Penn St sucks! P-E-N-N-S-T sucks!! haha
Your respective volumes look good. I won’t kick in my marathon training until September - although I jogged through the Rome marathon in March (good race by the way - Malta next February). I have Timberman next month. After putting in a lot of swimming in IM prep the last two years and experiencing shoulder problems, I’m keeping my swimming to no more than 2,500 yards per session for now. After Timberman, I’ll push that higher. Last year, my training partner and I did 100+ rides once per week for eight weeks (until mid-October) and then tapered. That worked pretty well, but it became mentally oppressive, so this year we’re during the long rides every other week. We started early, however, and we’ll still get eight centuries in (the second one is next week - but with a fast (for us), hilly 58 miler on alternative weeks. We’re doing runs off that ride for now. I also do one or two shorter rides and runs during the week.
I found the bike course to be quite pleasant last year except for an irritating head wind for the long eastward stretch of maybe 40 miles or so. The run is flat as can be and the temperature, after the morning chill ended, was perfect.
Good luck.
Ran about 25 miles last week, long run being 15.
Road about 150, long ride being around 70 miles
Swam ~5K
This weeks been a bit off because of some other distractions. But you still have a ton of time…
Weekly miles 40-50 on foot.
For this weekend:
Saturday: Ride 4:30 on powercranks, then run 90 minutes
Sunday: Run 3:00
I’m doing IMFL- 5th IM, 3rd IMFL. I did Gulf Coast in early may, so i’ve had a decent base going into the IM training, which really just started for me about 3 week’s ago. Those 3 weeks were also geared towards the Chattanooga Waterfront triathlon (olympic distance) which is this weeknd. I’ll (my coach) will start ramping up the volume after this weeknd and the focus will be all on IMFL.
That said, my ‘long’ ride has only been 3 hours. Long run has been 1hr 40 min. Swims are anywhere from 2000 - 4000. I’m riding 5 days a week, running 5 days a week, and swimming 3 days week. the microphase I’m in now has only been geared for this Oly i’m about to do.
This will be my second IMFL. im about to kick off my IM training too after Chattanooga Waterfront… should be a fun weekend. Ive had a PR 5:15 at Gulf Coast and im headed up to Michigan for Steelhead in August. Thinking about the Half Iron in Arkansas. And the Atomic man in September
here is my training blog http://IronmanKez.bimjournals.com
Currently swimming 12-15km per week; riding 175-200 miles per week; running 20-30 miles per week. As for long workouts: most swims are in the 3k range, but I did do a 4km OW race in June; a weekly long ride of 75-85 miles; longest run in the last two months was a little over 8 miles yesterday. I was up to 13-15 miles in the spring, but took the month of May off from running due to some tendonitis in my ankle.
I’ve done a couple of Olympic races to confirm that I have no speed. Will do a couple more this summer and a HIM in September. Maybe a HIM in August as well.
I confess to being a volume junkie. In fact my bike volume is light at this point compared to past years when preparing for an IM.
scott
Time to update this question. I’m now doing century+ rides every other week. This week will be a 105 miler. I’m averaging about 160 miles a week on the bike. I’m up to a 3,500 yd long swim and close to 6k per week, and up to a 14 mi run, running about 20 miles a week. Am I still on track as far as my training for IMFL (just want to finish)? Where are you?
Saturday is 100-120 on the bike, 2-3 mile run off the bike. Sunday 70-80 bike with 5-6 run. M-F i try to get in 1-2 30 miler’s and 1-2 4-50 milers on the bike. I usually get 3-4 short, 4-5 mile runs, with 1 8-10 mile run in sometime during the week. Pool is around 2-3 times a week, usually 4-5K each session. But, my boss just changed my schedule so now I have Wednesdays off. So it looks like I’l be able to get 3 rides a week over 70 miles.
Since Vineman 1/2…
My long rides so far have been 3.5 hrs with an additional 2.5 hr hard ride during the week. All of my running has been transition runs with the exception of the half-marathon this past weekend. My swims have been b/w 3200 and 3500 twice a week and a 1.5 mile open water. Except last week where there was an extra mile swim in there.
My run and bike distances will most likely be ramped up when I get my new schedule next week. This past month has been heavy swim/bike focus.
O yea, almost forgot about my once a week track workout
What kind of time are you going for at IMFL?
Same question to you PSU