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HIM training plan
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 2008-10-27 10:42 AM |
Expert  1060   Weymouth, MA |  Subject: HIM training planWell, I signed up for Timberman 2009. I just finished reading through the free 20 week HIM plan. It seems very detailed and well thought out. Periodization, specificity, and nice balance of workouts. Have any of you used this with success? My goal right now is to beat 6 hours but I feel confident with hard work I can break 5:30. Will this get me there or should I look into a coach, silver membership, or something else? Background: I'm 32 and started training (and racing) for tris around February of this year. I used to be into team sports like basketball, football, etc but blew out my knee (ACL reconstruction) and almost did so again this January. I have since retired! My buddies can live without this old man! I completed two sprints (1:05 & 1:14) and an olympic (2:46). I've sought out some swimming lessons and am getting better. Though, during regular training I still only average about 1:45 per 100 yards at an RPE of 4-5. RPE of 7 I'm at 1:30. Biking is my other weakness. I averaged 18.5 MPH at my olympic. That's pretty fast for me. So, I suck on the bike. Running is my strongest discipline though I'm still slow. I did a half mary in early October in 1:44. Not fast but better on average then the other two disciplines. All in all I try and spend time like this Swim 20%, Bike 50%, and Run 30%. I used to lift a lot but I am cutting it out next year. I'll do some pullups and pushups when I stretch but nothing heavy. While I do feel it helps the physique I don't feel any faster and always seem to get hurt. I'm training for the Boston marathon starting in December and as soon as that's over I'll jump into the HIM plan and sprinkle in some sprints and olympics over the summer. |
| 2008-10-27 11:46 AM in reply to: #1767637 |
Master 1795  Boynton Beach, FL | Subject: RE: HIM training plan I am in week 18 of the 20 week HIM plan and I am your age with about same times mentioned in prior races etc. I found after about week 7-8 of the plan that it was not going to be enough to get me to the same 5:30:00 goal I had. I ended up using it as rough guide, but added about 25% to the volumes. I also felt the taper was way to generous. Granted I never tapered before any other race (they were sprints), but 2 weeks with such declines are tough. I am going to just cut volume by 25% in week 2 and then 50-60% last week. If you stated 6 or 6:30 hours I would say this could get you there, but based on limited knowledge of your last race times etc, I would say need to add some volumes to your weeknesses like the Bike (that's what I did). That is an easy area to add volume without over-training. I also extended my long runs each week eventually getting up to 15 miles. That goal of yours will be tough unless you can get Bike avg. up to somewhere around 20mph at least unless you are great in swim or run to compensate. Good idea to cut back weight training too. Stick to the CORE workouts and basic pushup/pullup if you want to maintain some upper body strength as you mention. Good luck... |
| 2008-10-27 12:46 PM in reply to: #1767637 |
Coach 10487 Boston, MA | Subject: RE: HIM training plan I never used the BT plans but I know many around had and they worked fine. IMO any training plan will work specifically for beginners because the biggest limiter is lack of fitness and as long as you train consistently (regardless of the plan) you'll improve. A plan designed for you specific needs will of course help you improve better and faster but that's another topic. Anyway, in terms of what kind of performance you will be able to achieve during your main race will depend on your: 1) current fitness level (where are you today) 2) your potential (genetics) and 3) how consistent you train and address your limiters over the training The only way to find out is you have to test where your fitness is today, see where you need to get to achieve your goals and measure how realistic those goals are. Good luck |
| 2008-10-27 6:18 PM in reply to: #1767637 |
Master 2638 | Subject: RE: HIM training plan I downloaded the 20 week plan that comes free from Bronze members. And then I ignored it. Instead of actually following the plan, I tried to build my mileage in each discipline so that the HIM distance felt "easy". I got to that goal on the swim and run, but wasn't quite there on the bike. You can look at my logs if you want, but I exceeded the 20 week plan every week and did the HIM in well under 6 hrs with significantly less bike speed than you seem to have. My DH (brown_dog_us) followed a similar protocol and could have finished in under 5:30 if he'd gone faster on the bike and pushed harder on the run. Your times for each individual event appear fast enough to come in well under your goal if you do enough long bricks to build your endurance and don't screw up your nutrition. I think you will do great if you keep adding volume to your current hours. You have more than enough time to train to get to 5:30. : ) good luck! Edited by Mrs. brown_dog_us 2008-10-27 6:24 PM |
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