I did IM from 2001 to 2006 each year, generally logging 22-25 hours a week. Since then I’ve not raced any and generally have done 6-8 hours a week. No rides longer than 2 hours.
Wanting to get back into the racing mode next year but not with near the committment or expectations. Really just want to finish and have fun. My kids are getting older and I want to enjoy time and weekends with them.
Thinking of a program like 3 rides a week, 2 of them at 1.5 to 2 hours and another ride at 3 hours up until about 15 weeks out. Then increasing my long ride every 14 days until I build up to 5-6 hours.
So one week would be 2 rides at 1.5 to 2 hours and another at 3 hours.
The following week would be 2 rides at 1.5 to 2 hours then with a longer ride built up to 5-6 hours.
Is this long ride every other week ok as long as my goals are really just to finish and have fun
Here’s my recommendation. I’ve seen it work based upon people I have given coaching advice to, and I have seen/read others on ST who have done similar programs.
Don’t worry about the 5-6 hour bike rides. Don’t worry about the 2+ hour runs.
Swim: 2-4 times per week. Stay away from garbage yards, which includes long easy swimming. Keep your swimming focused with lots of sets repeating 100s to 500s where you hold best average pace. Build the sets up to 3-4000 yards.
Bike: 3-4 rides per week. 2 of the workouts should be something like 2x20 minutes at threshold, or similar workout. 1 workout should be 50-80 miles. Work to really be able to ride these super strong. Every other week add a 4th bike workout where you focus again on threshold.
Run: Theme of run is to run frequently. Run 6+ times per week. Don’t allow yourself to do traditionally hard stuff until you are consistently averaging 30 runs per month. “Hard” is a relative term. As you start out, hard is just going to be getting out the door every day. Once you nail frequency, then lengthen one run to around 90 minutes. Once you have 6-8 weeks of long runs at 90-105 minutes, then add a moderately long run which is 50-75 minutes, and will include 20-30 minutes at 1/2 marathon pace.
Add endurance. In the final two months leading up to IM, add some “endurance”. Build long ride from ~75 miles to ~100 miles. NEVER RUN OVER 2 HOURS.
Yes. That is easily enough time on the bike. The high volume training plans people spout off about on these boards are absurd. People with normal lives can’t workout 25 hours per week.
I would agree with Flanagan, except make that 4-5 hour ride a brick with a 3-6 mile run. Hit the squats and lunges too. I never go over 80 but ride a good strong bike split but more importantly I can run well after. Too bad I can’t swim for shit.
i think with your base of ironman the last 8 years you can defintely do well without a ton of training hours. im in the same boat, done an ironman every year for the last 7 years and am doing louisville this year. only done 3 rides of 80-100 and theyve all been quality at race pace(21-22 mph.)…i think what the other poster said where you have high run frequently is the way to go, unless your a terrbile swimmer or cyclist. most age group triathletes run super slow compared to their swim/bike times and need to run more. 6x a week a perfect, i would def. do a few 20 milers though and dont start building up until 8-10 weeks out…just my thoughts…
Flanagan’s has some good ideas - I like his bike and run ideas. However, depending on age and how fast you recover, doing two hard sessions on the bike per week, might fry you. Or, maybe they won’t.
The only point I disagree with is the long easy swim - I think it’s important for the simple reason that even if you swim 10x500 on 20" rest, you just swam 5k, but none of it for longer than 500 (or 7:00-10:00) straight. I certainly wouldn’t have someone run 18x1 mile as there long run and take a break every 8-10’. I think the long slow swim is underrated. Swim an hour straight each week and I think it will make the IM swim that much easier. Hardly ever do triathletes swim straight swims, and on race day they try to, and they tend to break down after 2000-3000 yards.
No run longer than 2 hours? Are you kidding? run every day OMG thats just unsound poor advice. Why would you go into an ironman run of 26.2 on TIRED legs not having run more than say 15-16 miles. Good luck with that and see ya on the 3rd leg.
we’ve been through this before “brah”. your ability to run off the bike in Ironman is more related to your overall WEEKLY run volume and your bike pacing, not your long run distance. 2 hours is plenty.
Not everyone goes into the run with tired legs either. Ask yourself, how is that possible?
Great discussion/ review of IM prinicples. I agree with Mike that a long swim is nice to make race day feel easy. Non stop swimming is much different that broken rest in even a 5k workout.
I also like the frequency of running and maxing at 2 hrs. You can still get 50 miles if you are maxing at 2 hrs and hitting some runoffs and 2 other quality days. After some good races this year I believe that the frequency builds massive muscular endurance with only slight breakdown. Athletes running 22-25 miles on Sunday seem to be the ones breaking down. If you can survive that kinda run it may also give the same results, not sure. G
No run longer than 2 hours? Are you kidding? run every day OMG thats just unsound poor advice. Why would you go into an ironman run of 26.2 on TIRED legs not having run more than say 15-16 miles. Good luck with that and see ya on the 3rd leg.
15 to 16 miles…And that’s if they’re fast.
Completely different option, why not just focus on sprint and Oly tris? You don’t have to train as much, you’re current 6-8 hours a week is plenty. You still can stay really fit. No super long runs or rides required which means more time at home with the family. Races are cheaper. You can find races locally and not have to spend money on travel. You can race every other weekend if you want to. And when you race, you’re still home in time for lunch.
I’ve actually re thought this some. I was looking at IM FL so during the months of Sept and Oct I could take about 3 1/2 days off from work on Wed and do my long ride every 10 days–which is better than every 14 days plus it would only interfere with family time on Saturdays every 3 weeks instead of every 1 or 2.
Exactly how many 5 hour rides is enough?? Is 4 enough??
Ericm35-39 has the “street cred” to back it up. I know more than a few locals here in OC that are a lot younger than me who push the 20-22m runs, and they don’t go that fast in their IM! They snicker at my max 2h15’ runs…
Joe S, please don’t disregard human physiological principals with regard to training for IM. You’ve just seen some “extreme” examples of unorthodox training and should take it with a grain of salt (skepticism). Sure it does work for a few but so does asphyxiation while having sex… well sort of but you get my point? (Sorry to see you go Mr. Carradine).
Your body gets stronger via a stress and rest principle. Running 30 times a month leaves precious little room for run recovery. But your the man putting the time in and you have done the work not so long ago so go with what you know perhaps? Sorry guys but running 50 mile weeks and a 15 mile long run is borderline negative return zone.
Now get out there and HAVE FUN Dammit!
BTW 45+yr male, 24 years exp and regularly touches a 3:30 IM marathon split. Ex. Phys.