I built up to doing a couple of 100+ mile bike rides on Saturdays (brick day), with 2 rides during the week of 20-30 miles each. Trying to throw in an extra hour or so on the trainer one other day as possible. Doing the HHH 100 bike ride this weekend in Wichita Falls, TX.
Running built up to 20 miler last week. Doing runs of 5-10 miles off the long bike for bricks; plus one day of speed/interval training.
Swimming 2-3 times a week with distances of 3000 - 4000 yards. 3rd one is recent addition in open water with wetsuit. Wish I could do all the swims open water with 200M in each direction… makes it MUCH easier and more fun.
After the HHH ride and an Olympic over labor day weekend, I’ll drop the distances slightly and work on a little more speed; build it back up to the 100 bike/20 run max again. 1/2 IM about 4 weeks out from Florida.
That’s about what my mind, body, and marriage will allow… and my goal is to simply finish in respectable (my opinion) time without killing myself.
out the door at 5am each morning
Tuesday - 1.5hr ride, 45min run (tempo), 45 min swim (the atlantic ocean is my backyard)
Wednesday - 2hr run, 45min swim
Thursday - 1.5hr ride, 45min run (tempo), 45 min swim
Friday - 2hr spin bike with 2x20 hard (maybe 2.5 in Sept/Oct), 45min swim
Saturday - 4.5hr bike (will be 5.5 in Sept and 6.5 2x in Oct), 30min cool down swim
Sunday - 2.5 hr run (will be 3 in Sept and maybe 3.5 - 1x in Oct) 30 min cool down swim
Monday - 2hrs stretch and core plus swim if missed one in prior week
doing a vacation in maine the end of Sept s/b 7 days of 70-90mi bike, a little running, no swim (3-4 days on training due to travel, visiting…)
Sounds like some good work you are doing. Does it take you long to recover from the 20 miler? I’m finding myself holding back around 14 for a while so that I can peak at about 18, but maybe I can build up and come back down then build up again like you have done.
A very good idea trying to avoid time goals. It’s my first, and having never run a marathon, I’m not overly concerned with time but I would be very happy breaking 12 hrs.
But like I said, it’s my first so anything short of a DNF is acceptable.
Up to 35-40 miles/week running, with my long run at 18 miles this coming sat (2nd 18 miler), next week will go to 20.
180 mile/week bike with a 100 miler this sunday
2-5 swims per week depending on weather and pool closures.
7.5 weeks to really push, then a 3 week taper…
I’m planning on doing a huge training-camp-style 4 days over Labor Day weekend.
Swim is on target at 4-5x/week - 12-17km - 2-3 sessions of 4+km/week
Bike is on target at 5 training sessions/week (ride 7x, but some are short commutes) - 200-225mi - long ride of 80-100mi - 2 interval sessions during the week
Run is behind. Was running 5-6x/week but was struggling with recovery & injuries, so now running 4x/week - 30-35mi - long run of 12-14. Walk a minimum of an hour on days I don’t run.
I’ve got an oly and a HIM in the next three weeks, then I’ll put in at least one week (hopefully two) with 300+ miles on the bike before I taper.
I feel like I can go 11 hours, but after two back operations in the past two years I just want to finish happy…and be able to walk the next day.
I realize my swim volume is high in comparison to the other disciplines, but my body tolerates it much better then it does cycling and running.
If you’re looking at the 14 hr range, I think you’re doing just fine…I did at most 10 hours a week last year leading in to IMLP…longest run was 26k (two others at 22K - nothing else over 20k). A few centuries…maybe 3-4, most rides were anywhere from 100-190k. Swim was 6000-9000m per week depending on the week. I’d never run further than 26k ever leading in to the race, goal was to finish, paced myself accordingly, worked diligently in training to determine the best nutrition plan for me (extremely important in my mind since I am a bigger guy - 200lbs), and crossed the line in 13:58 feeling great and had a Guinness or three that night to celebrate.
Trainign for Florida this year is about the same…less swimming but I’m a swimmer by background. More focus on the bike and determining the optimal run pace to carry me through (using a run from aid station to aid station tactic). Just want to finish again but goal is to beat last year’s time by a considerable amount.
If you want to feel good about yourself, I’ll give you an idea of where I am.
Long ride has only been about 70 miles, I put in 3 other rides of 20-30 miles each week. 2 are hard intervals, 1 is a recovery ride. Swim 2 or 3 times a week, usually short around 2000-3000m, but I am fairly strong swimmer (24 minute oly distance), run about 20-25 miles per week, long run was 11 miles last night. While it seems like I have a long way to go (and I do), I trained consistently over the winter and feel much more fit than 9 weeks out last year. I am shooting for sub 13 hours, but will be happy to finish. Training time is at about 12 hours/week now will peak at 20 hours for 2 straight weeks. I have an HIM scheduled in 2 weeks.
I focus a lot on my workouts mid-week also, a lot of times people have no purpose for their mid-week workouts other than to maintain fitness and then build on it on the weekend. Most of my fitness gains come from mid-week workouts. The long stuff on the weekend is more about saddle time and practicing nutrition.
I focus a lot on my workouts mid-week also, a lot of times people have no purpose for their mid-week workouts other than to maintain fitness and then build on it on the weekend. Most of my fitness gains come from mid-week workouts. The long stuff on the weekend is more about saddle time and practicing nutrition.
I agree. That’s my strategy as well. Focussed but shorter workouts during the week and saddle time, easy run for time and nutrition planning on the weekends. Has worked for me so far this year as I’ve seen good gains on the bike especially.
Sounds like some good work you are doing. Does it take you long to recover from the 20 miler? I’m finding myself holding back around 14 for a while so that I can peak at about 18, but maybe I can build up and come back down then build up again like you have done.
I can recover from the 20 miler pretty quickly, which I believe comes from the base built from doing marathon training the last 4 years (just one marathon a year…), and from building up to the 20 mile level in 2 mile increments (10, 12… 20). There are just so many factors not often mentioned here such as your age, fitness background, weight, sports background…
Sounds to me like you have a plan that will allow you to finish the IM and not keel over at the end, so just stick to it and don’t go beyond yourself on race day.
Training is going pretty well, considering the Alabama heat, but everyone is experiencing some of that. I am sometimes unsure if I have been running or swimming with the way I am dripping after most workouts.
Riding: Saturday long rides, 105-125, generally with a 4-5 mile run off, mid-week rides are 3x 25-40 with some intervals splashed in
Running: Sunday long runs are up to 16, will do 17-18 this Saturday, mid-week runs are 7-10 2x with some intervals and tempo
Swimming: 10,000-12,000 a week
My first IM, would like to break 12 hrs., but would really like to not DNF. I need to make sure I have my pacing under control. I feel I have my nutrition down, still doing some small tinkering, but it is pretty solid.
I’ll be doing an IM on Sunday…which is part of the training plan for IMFL. IMO, it’s best to load up on your mileage now while the sun is out and then work in speed end of Sept/October. But, if you haven’t ramped up your mileage…you’ll need to do that first. I can send you various training plans if you like.
Wow! I don’t know where you get the energy but good for you.
Thanks. Few things I have going for me on that one. Big thing, I am 24. So, that seems to help. And I have basically no social life. I moved to san diego recently so I could do more training. I have no family here, and know very few people. I have a great job that has a pretty flexible schedule and my boss is great about working around my training. If I come in on mondays and I am trashed from the weekend, she’ll switch my clients around a little so my day is easier.
Wow. Yeah, I just got married about two months ago. I love hanging out with my wife and our new cat, but I do miss some of that time I had to train when I was a bachelor. Enjoy it!