General Discussion Triathlon Talk » So, you're 6 mos. out from IM Rss Feed  
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2017-03-19 5:51 PM

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Expert
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Pfafftown, NC
Subject: So, you're 6 mos. out from IM
What's your weekly run (frequency, volume and long run) schedule look like? When/how do you start ramping up? What's your peak week look like (volume and long run)? 2 or 3 week taper?

What's your age and what are your goals (for your IM)?

Thanks.


2017-03-19 6:12 PM
in reply to: nc452010

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Expert
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Tyrone, Georgia
Subject: RE: So, you're 6 mos. out from IM
Same boat as you (I think), IM Lou in October.

Next week is a peak weeks for me and is about 6 hours of biking, 3.5 hours running, and 2.5 hours in the pool.

Had a sprint yesterday and doing an Oly next month. Mainly training for the May Chatt Half and then either Storm the Fort or Lake Logan in August. Working with my coach with Chatt and Lou as 'A' races.

Goals for Chatt are to run the entire half (minus aide station walks). Goals for Lou are finish in the time allotted and enjoy, it will be my first.



2017-03-20 10:23 AM
in reply to: nc452010

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Newcastle, England
Subject: RE: So, you're 6 mos. out from IM

Im 23 weeks out from IM Vichy

At the moment just doing what I can .. about 8-9hrs per week, made up of

2-3 bike sessions
4-5 runs
0-1 swims

I'm in my 50s and find i end up injured if i ramp things up to fast these days

I'm aiming for a IM PB ... but then arnt we all

2017-03-20 10:27 AM
in reply to: nc452010

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Subject: RE: So, you're 6 mos. out from IM
Peak week is about 40miles, long run between 2h15 and 2h30 so about 18miles

Ramp up six months ahead is to get a solid base to allow running at 40mpw the 3 months before the event
2017-03-20 11:47 AM
in reply to: marcag

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Pfafftown, NC
Subject: RE: So, you're 6 mos. out from IM
Great stuff guys. Thank you.

I just hit 23 mpw (LR of 9). I have a HIM (same sched. as above ) in May. I just have no idea what to do for maintenance.....or, whether a slow build is best (from 30 mpw at peak of HIM training......to ???mpw for IM).

Thanks again for your replies. I'll turn 53 right after Lou. I'd like for the event to NOT SUCK.
2017-03-20 12:52 PM
in reply to: nc452010

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Master
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Los Angeles, CA
Subject: RE: So, you're 6 mos. out from IM
Currently at 4xbike a week, 4xrun, and 2x swim. IMAZ is in November and I'm currently bike focused. Building up my run patiently all Zone 2 or easier until 40-45mpw at peak. I think I'll start ramping up in July.

Peak weeks would linger around 150-200 bike miles , 40-45 run miles, 3 hours swimming with a 3 week taper.

I'm in 40-44AG and this year I'm aiming to finish in conservative 13-14 hours, maybe less.


2017-03-20 3:05 PM
in reply to: kloofyroland

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Subject: RE: So, you're 6 mos. out from IM
I'm not 6 months out....about 12 days until HITS Ocala Full. I'm pretty much identical to what Roland just said.

I used the Don Fink competitive program and really liked it. First 10 weeks felt very, very easy (which is the point). Then things started to get real in the Build phase. At Peak I was around 150-175ish per week on the bike, 45 or so on the run and 3 hours in the water. The longest bike was 6 hours and long runs went up to 3 hours. Short brick once a week and always a brick run (up to 1 hour) after the weekend long ride.

I definitely feel ready and not over-cooked. 55-59 AG and looking for around a 14:00-14:30 finish, which I feel is very doable.

--
Dave
2017-03-20 4:53 PM
in reply to: nc452010

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Subject: RE: So, you're 6 mos. out from IM
Forgot to add I am 46 years old.

2017-03-21 6:54 PM
in reply to: 0

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Subject: RE: So, you're 6 mos. out from IM
I'm ~5.5 months from IMWI. This week I plan 3 swims (~9500 yds), 4 runs (~28 miles) and 2-4 bike (1 hard @ 1.5 hrs, 1 long @ 3-4 hrs, and maybe 2 recovery @ 30mins). Peek week for me will hover around total 20 hours or so (no kids :P).

Edit: Age mid 30's and goal is a sub 11 hour IM

Edited by Blastman 2017-03-21 6:57 PM
2017-03-22 6:15 AM
in reply to: Blastman

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Subject: RE: So, you're 6 mos. out from IM

I forgot to add ...

My goal is 12:30 ...

...There - Iv'e said it now

2017-03-22 6:30 AM
in reply to: 0

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Subject: RE: So, you're 6 mos. out from IM
I did my one and only IM last year. I trained for 70.3 until Sept 1st then did more IM type for 10 weeks starting Sept 1st

I was 54 and my goal was to enjoy it and walk the least possible on the run which I didn't meet, mostly due to bad run pacing


Edited by marcag 2017-03-22 6:39 AM


2017-03-22 7:22 AM
in reply to: 0

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Subject: RE: So, you're 6 mos. out from IM
For the data nerds

Distance (red) and time in various zones and average pace in min/km
Then a chart on frequency in runs per week


Edited by marcag 2017-03-22 7:23 AM




(Screenshot 2017-03-22 08.20.31.png)



(Screenshot 2017-03-22 08.21.13.png)



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Screenshot 2017-03-22 08.20.31.png (150KB - 0 downloads)
Screenshot 2017-03-22 08.21.13.png (102KB - 0 downloads)
2017-03-23 7:43 AM
in reply to: dandr614

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Subject: RE: So, you're 6 mos. out from IM
I am doing IMLOU, too. My training has been run focused because I have an ultra in June. Right now, my long runs are in the 12-13 mile range. I have been swimming twice a week while nursing a bad shoulder, and biking sporadically. I just started working with a coach, and he has me doing less frequent, but longer workouts than I would do on my own. The bike is also about to get ramped up because the days are longer, but I build bike fitness really fast, so I am not too worried about that.
2017-03-23 11:20 PM
in reply to: nc452010

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Madison, Wisconsin
Subject: RE: So, you're 6 mos. out from IM
6 months out I did 120 miles (last March).

I ramped up in the spring and again in July for a September IM, August was a big bike month and I dropped my run volume a bit.

Taper was 10 days.

Peak weeks were between 35-45 miles.

Long run was 15 miles. I did lots of double run days totaling anywhere from 12-18 miles. Several weekends where I would run 20+ miles in a 24 hour period. Again I never ran more than 15 miles in one session. my body just cant handle that amount of duration of continual running often, hence the double run days and 24 hour windows.

32

Sub 11:30, went 11:20 something.
2017-03-24 12:03 PM
in reply to: kloofyroland

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Elite
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Whispering Pines, North Carolina
Subject: RE: So, you're 6 mos. out from IM
Originally posted by kloofyroland

Currently at 4xbike a week, 4xrun, and 2x swim. IMAZ is in November and I'm currently bike focused. Building up my run patiently all Zone 2 or easier until 40-45mpw at peak. I think I'll start ramping up in July.

Peak weeks would linger around 150-200 bike miles , 40-45 run miles, 3 hours swimming with a 3 week taper.

I'm in 40-44AG and this year I'm aiming to finish in conservative 13-14 hours, maybe less.


For IMLou in 2015, I followed a similar plan.

Built up to peak weeks of 2 hours of swimming (3-4 sessions), 150-200 miles of riding (4-5 sessions), and 40-45 miles of running (4 sessions).

My longest swim sessions consisted of 1 hour with lots of drills. My longest ride was 100 miles with a few intervals at HIM pace. My longest run was 20 miles with a few intervals at IM pace.

No real swim taper, a 2 week bike taper, and a 3 week run taper.

I raced in M40-44 and went 10:32.

I'm tentatively racing IMMD this year and will follow a similar training plan. I do plan to increase overall training volume, though, by maybe 15-20%. In 2015, my peak weeks were about 14 hours. In 2017, I'll aim for 16-17 hour peak weeks.

Good luck!
2017-03-27 11:40 PM
in reply to: d00d

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Elite
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Alturas, California
Subject: RE: So, you're 6 mos. out from IM
50 years old. 4 run 4 bike, 3 swim
Base Bike: short 17 long 45, Swim 2000x3, Run short 4 long 10 6 months out.
Peak Swim 4100, 4300, 5500, Run 10 10 6 4 17, Bike 40 25 40 114.

Best IM 11:45:00 several years ago. IM Santa Rosa in 21 weeks.


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