What does your peak week look like when training for an ironman?
The 13 hour Ironman training plan.
Like I want to die. The last two weeks have been horrible. All I want to do is sleep.
chris
What does your peak week look like when training for an ironman?
From a volume perspective? The structure? The intensity? Day to day?
Peak as in heaviest work load or final week before taper?
My peak week is typically 3weeks out before an IM since I typically train for around 30 weeks for an IM. So my week before my peak week (4 weeks out) includes my bulk of running since I take long to recover from running, so:
4weeks out
Swim 4 hours pw
Run 9 hours pw
Bike 5 hours pw
3 weeks out peak week
Swim 4 hours pw
Run 4 hours pw
Bike 12 hours pw
I usually drop weight at week 4-down.
Volume and intensity in heaviest work load
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This has to have a disclaimer on it because I take a two week vacation 8 weeks out from my goal race. No distractions, just training. Last year was 32 and 31 hours. This year I’m going in with more volume so the schedule is looking like 36-38 hours. But it’s all relative to your normal workload.
Swim…12500m
Run…85km
Bike…9-10 hrs
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It’s more like a peak 2 weeks with one week having a bike focus followed by a second with a run focus. All my training is logged on BT, you can go and see the actual data.
my peak week.
112 mile bike
40 miles running
4300 yards swimming
I know it’s not much but I do intense effort. Should still have more volume in there though.
You should ask CaptainCanada …he knows his shit.
It’s more like a peak 2 weeks with one week having a bike focus followed by a second with a run focus. All my training is logged on BT, you can go and see the actual data.
Would you mind posting up a link to that? I’d actually really like to take a look. I think it was you that I remember saying did a lot of longer rides specifically at Ironman watts and I’d like to see what that looks like since it sounds really really difficult now that I’m training with power!
Like I want to die. The last two weeks have been horrible. All I want to do is sleep.
chris
haha, i was thinking “like death.”
Cripes. Sub 8 goal?
30wk build to hit two peak weeks w/o injury
4 weeks out (run focus)
-swim 6000 yds
-bike 80 miles
-run 50 miles
3 weeks out (bike focus)
-swim 6000 yds
-bike 250 miles
-run 30 miles
.
Like I want to die. The last two weeks have been horrible. All I want to do is sleep.
chris
x2 on this…man during the peak weeks it’s all about sleep and eating just to try to stay alive.
What does your peak week look like when training for an ironman?
Peak run week:
60miles run
140 miles bike
8000m swim
I will hit this week about 4 weeks out from race day. Since I have judged run to be my limiter and I believe that more miles is the key to Ironman running, I actually try to hit this week twice, with a big bike week in between, so that would be 4 weeks out and 6 weeks out.
Peak bike week:
40 miles run
180 miles bike
8000m swim
I will hit this week 5 weeks out, but really this is a pretty typical bike week for me that I will hit several times in the run up (7 times in the 18 weeks prior to race). I know that the bike volume is not very high, I am a new power meter user and trying to focus more on intensity this season (though I do plan two rehearsals where I do full distance ride and long run off bike).
Last season I did a bunch of 100+ mile rides and while I am sure they helped, I am banking on being better off doing many 80 mile rides at IM Power as opposed to doing 112 mile rides at sub race power.
What I am sure of at this point is that those 80 mile rides are hurting me big time, but I am hoping that is because of the heat/humidity and not some flaw in my plan. Time will tell.
Last year I went 10:23:55 at IMFL, my goal is to bike slightly faster and run more steady and try to break 10 hours. We will see if this plan gets me there.
Maybe I will discover that I am no longer run limited and then spend more time on the bike (usually I am 6 runs, 4 rides, and 2 swims every week; maybe next season I will go to 5,5,2).
You could be running to much.
Sure, here is a link to my training blog. There is an interactive calendar on the left so you can change weeks.
The weeks of March 26-April 8 were my peak weeks for IMSG. They were done about a week earlier then normal as I had an Olympic race in the middle of April. The total volume fir the weeks was:
Week ending April 1st
Swim- 12,094 yards
Bike- 252.23 miles
Run- 47.15 miles
Week ending April 8th
Swim- 8200 yards
Bike- 215.61 miles
Run- 38.6 miles
So this year I did have one huge week on April 1. In regards to long bike, my target effort is HR based and is around 140bpms.
You could be running to much.
I am interested in hearing more.
Do you mean too much in an absolute sense (as in run less and I will go faster end of story) or do you mean too much in relation to my bike volume (as in I am not in good enough bike shape to take advantage of those run miles).