Beginner 1/2 Ironman Plan Group (Page 147)

Someone granted me your wish.  Just found out this week that my orders were changed.  I'll be staying in the states now and stationed in GA, just north of Jacksonville.  My first thought was about the inconvenience of the short notice change.  My second thought, "now I can train outdoors all year!"

Hi,

Im preparing to start the HIM april the 15, i have alot of work to do with the swim - as im all new to it.

I feel i have the triathlon specifik component under controle (for now ) and wondered what i could do in regards to overall strength training and stretching exercises.

it seems i always have at least 1 REST day in the plan, which i will use to its fullest. The remaining 6 days of the week seems to be structured as: 2 days of brick/2-sessions, 1 day with a hard session and 2 days of 1 "easy"-session.

Theres two parts of the question:

1. Could it be beneficial for me to incorporate a 30-45min strength workout 2-times/week on the days where i also have 1 easy triathlon-specifik session as mentioned above? and if thats the case, what kind of training? should i do full-body exercises for strength or core/stability exercises for balans?

2. My body feels very dens and i have alot of problems with my body tightening up, i've never got around to commiting to a streching program - would it be a good ideer to incorporate a 20-30min stretching-session to begin the day before breakfast the days that i work out? (read: 6 out of 7 days, not rest days).

Alot of the two-sessions workouts i will try and do indoor in the gym so i can do them as bricks - im a student and dont have that much time. dont know if thats a good approach, setting into practise that doing 2-session day workouts as bricks every time?

looking forward hearing your thought and approach of things.

Hi,

I just started this plan two days ago.  I am training for my for my first HIM, the Racine 70.3 on July 21st.  I am hoping to keep up with it as best I can, but have limited resources as I am currently deployed.  Looking forward to the challenge!

I started my 20 weeks on February 3rd. My question is this... say you are doing 3x500m in the pool. How much rest is normal between sets? I don't think I am giving myself enough time. It feels like I am doing one long swim but maybe that's how it's supposed to feel. 

Thanks for you help!

I think the amount of time between long sets will vary depending on your fitness level.  The primary reason to break your workout into sets is to enable you to focus on and hold good form.  Take as much time as you need going into the next interval for you to feel relaxed and strong enough to maintain the distance at an even pace without a major deterioration in your form.  That could be 20 seconds or two minutes.  Over time, your rest period will become shorter.

1) I am still a relative beginner, but my 2 cents worth, it seems like good form in s/b/r stems from having a strong core. So incorporate about 15 minutes of core training twice a week. 

2) I stretch all the time. I also use my foam roller almost every day. I think it helps tremendously with recovery. 

I almost never do bricks. I do 2 workouts, an early morning  and an early evening workout on most days. 

Looking to go on my first ever HIM at the end of June in Buffalo Springs.  I have an Oly first also in late April to guage my progress.  My training plan kicks off with week one next week.  Logs are up to date this year (new years resolution). 

I don't really have any concerns.  I feel solid on the bike and run, and the swim no longer strikes paranoia and fear into my heart since taking a T.I. workshop.  Any advice would be greatly appreciated.

I'm nearly finished the first week of my 16 week HIM training program, yet I'm still borderline intimidated by the goal that I've set

(race day isn't until June 23)

So, I figure I'll keep going with  the training program & reassess after I've completed the first month of the program--- and if all feels right at that point (namely: if I don't get completely burnt out, or sick, or injured), THEN I'll sign up.

(thankfully the race I'm aiming for isn't one that sells out within a few days or a week of registration opening!)

But I'll admit, even though I've been involved in the sport for 3+ years and completed numerous sprint & Oly races, I'm not sure whether I'm "respecting the distance" (in my mind) OR just flat out in over my head!

I suggest it would be cool to log them here on BT if you might like to get good feedback. I've found it really helpful. I've been logging here since September of 2012.

I signed up 7 months in advance! That will keep me motivated for training...

TRAINING for SUCCESS!!

FAILURE is not an option!!!

lol

can't argue with that!

TEMPTING to sign up (it really is)
but I just want to have (relative) peace of mind that I'll be able to handle it.

* I attempted to input my week 1 training stats

(sadly... they aren't ultra specific!!)

will chip away at it

I keep it simple, and do it daily. It's fun to look at my progress. 

The fact you have a week one is good enough for me!!!

Not sure I will have the confidence at week one either but there is plenty of confidence waiting at the 25% point the 50% point and the final week of your plan. Go get it and make your goal happen!

So along the lines of the previous few posts I have a question for the more experienced distance triathletes.  My week 1 starts next week for a June 30 race.  However looking at week one a lot of the training is under what I am currently doing? 

Should I maintain what I'm doing and ramp it up once the plan distance surpasses my typical work, or should I scale back and stick to the plan?

just finished week one (yesterday) of "official" training

so far so good...!
(but I'd better start stretching)

darn quads...!

Only two words man.. foam roller. 

hahahaha
TOO true!

(I was eyeing a smaller one at lunch-- to keep in my office.)

might be overkill

(Don't want to completely scare my coworkers!!)

What's everyone's opinion on splitting workouts between days. For example, this week has me doing a 30 m ride and a 30 m run on Wednesday, a 30 m run and 30 m swim Thursday, rest day Friday, etc. Due to scheduling I took a rest day on Tuesday, did only the 30 m ride Wednesday, did Thursday's workout as planned, and will make up the 30 m run on Friday and double up another workout this weekend to make up for the earlier rest day.

Am I losing any benefit by not getting the ride/run on the same day (it's not a brick workout)? Or am I fine as long as my weekly mileage/time are more or less on par with the plan?

I often switch things around. Life happens. I look at overall weekly minutes.. Also, if a day gives me 2 workouts, I usually do not do them as a brick, but as a morning and evening workout. I don't think a double workout day necessarily implies a brick. 

Me too.  I focus on overall weekly volumes and key workouts.  The plan usually specifies the key workouts for the week.  There are some dual workouts that have a specific purpose (like a brick) but most are just a matter of getting 8 or 9 workouts in during a week to cover three disciplines.  It is a juggling act for sure.

Hi all

I am now using the gold customised plan - last HIM I used the beginner one.  I'll be interested to see the difference.  My HIM is 24 weeks away I start Monday training - bring it on!

Hello all! After researching for hours to find the best training plan for my very first HIM I believe I have finally committed! I have a rather crazy life schedule, working and going back to school, but after reviewing this beginner 1/2 plan I am confident that I can make it across the finish line, which is my only goal!

 The 1/2 I am looking at is at the end of August. I have spent that last few years as a runner and within the last year or so have I found the joys of triathlons! Running is by far my strongest! My biggest fear is swimming in the lake Silly I know!

Here is hoping I can make this work and cross the finish line!