Progression Plan: 14 Months to UltraMax (IM-distance) in KC

Triathlon Forum
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Just collecting my thoughts on how to approach this challenge (Ultramax – Sept 2005). Came up with some ideas based on the time I have available, and thought I’d share them with the board. Okay, I’m dying to talk to someone about it, and my wife is as interested as I am about hearing the exciting exploits of her busy day as an accounting supervisor. My buddies just want to know if I am going to wear spandex or shave my legs … so they can point and laugh.

Exerpts from my “journal” (not a sissy diary) that I am keeping in conjunction with workout stats/notes that I keep on PC Coach …

Training Principles/Guidelines

  1. Enjoy the Training – The Race is one day, there are 400+ possible training days. Better enjoy the journey more than reaching the destination. You can have the greatest training plan written by the world’s best coach, but if you don’t enjoy the sessions, missed workouts and reduced progress will be the result.

  2. Long days are the focus. Forget speed work and focus on increasing aerobic fitness over longer and longer distances. The key workouts are the long swim, long run, and long bike … everything else is filler. Adjust the in-between days as needed regarding that specific week.

  3. Gradual & consistent progression is the key. Increase in small increments. Be consistent in training. One great workout does not make up for multiple missed/poor workouts.

  4. Keep non-event factors in check. Diet, body composition, sleep, hydration, etc must be in order for optimal training. Focus on recovery. You’re around teens all day and your young kids in the evening. The last thing anyone needs is a sleep-deprived, under-nourished, over-trained, on-the-edge person in their lives.

  5. Keep your priorities in order – No one other than you really cares if you finish the race. They will care if their is a shift in priorities. Just finish the darn race. Don’t let daydreams of a sub-14 hour or mirages of a sub-12 hour race get in the way of what you’re doing. Don’t set yourself up for disappointment, but leave plenty of room to pleasantly shock yourself.

  6. Break up the 14 months into shorter goals – an olympic-distance race, a couple 1/2IM races, etc will serve as shorter goals to train for. Eyeing one race for 14 months will likely lead to burnout.

Current Training distances

Swim – 2000y (1 hour)
Bike – 40 miles (2:30)
Run – 10 miles (~2:00)

I do these comfortably (Zone1-2)

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14 Month Schedule

This may not be optimal, but it’s basically something that I feel is doable with my nin-training demands and time available (and time willing) to train.

July 2004 – Olympic Distance Race (July 17th). Maintain over-distance training.

July-August-Sept 2004 – Build training distances (gradually) up to 1/2IM (and over) distance. Try and get to the following distances at least once: swim 2500y, Bike 60+miles, Run 15 miles.

Late Sept 2004 – 1/2 IM Race (Self-Test) The Poorboy (swim at YMCA, bike 56 miles start/finish at the Y, and run 13 miles start/finish at the Y) 1/2IM Race

Sept-Oct-Nov 2004 – Gradually increase training distances, aiming for a 3000y swim, 70+ mile bike, and 15-18 mile run … while the weather permits comfortable outdoor training.

Dec-Jan-Feb 2004-05-- Sucky weather likely demands shorter, more frequent (double sessions of shorter duration). Stay consistent and focused. Focus on increasing lower body strength in the gym, and maintain good body comp. Good time to really focus on the swim.

March-Apr 2005 – Increase maintained distances. Build back-up to the training distances of Fall 2004.

End of April 2005 – 1/2 IM Race (Self-Test on Endurance). Another Poorboy Race.

May 2005 – Gradually increase distances, possibly approaching 3500y swim, 80mile bike, 18 mile run (don’t run more than 3 hours in one session)

June 2005 – 1/2 IM Race (Springfield Ironhorse)

July-Aug 2005 – Continue to gradually increase training distances … try and build up to a century ride every other weekend with long runs on non-long bike weekends. Swimming distances should be approaching IM race distance … and the distance should be comfortable. Start using bricks.

Sept 2005 – IM Distance Race – KC, MO Per – Race Taper

Oct – Who Knows?

Weekly Schedule

Just a template …

Mon – Long, continuous swim (1-1.5 hours – trying to add 50m every 2-3 weeks while swimming the same amount of time). Strength Train (30-45 min)
Tues – Bike (1-1:30)
Wed – Swim (45-60min). Strength Train Long Run (2 hours) – Master’s Degree Night Class.
Thurs – Long Run (2–3 hours)
Fri – Run (1 hour)
Sat – Long Bike (2:30 – 6 hours)
Sun – Rest