So HOW do you train for an Ironman?
-
No new posts
Moderators: k9car363, alicefoeller | Reply |
|
![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I start my Ironman training 1/1. It takes however long it takes. When I'm ready, I'm ready. I have some Olys planned for this year. Plan to drop gym group classes and start up biking swimming and running daily (not all three daily). See how I progress, log workouts, etc. But what programs do I actually do? Do I do a Sprint program, then an Oly program, then an HIM program, then an IM program? What I REALLY want is a program that takes you from NOTHING to an IM. 26/52/104 weeks, whatever. How do I set up a program that will take me all the way through? Thanks! ![]() |
|
![]() ![]() |
Veteran ![]() ![]() ![]() | ![]() I would just start at a beginner Ironman plan. Not sure if the experts on here would agree. http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?h=1 Edited by orphious 2010-12-30 1:16 PM |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() But see that says " You should already be consistently training 8-10 hours per week before beginning and ideally you should have completed some Olympic distance races in the past season and a half Ironman race would be even better." I've only done one Sprint. |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() orphious - 2010-12-30 2:14 PM I would just start at a beginner Ironman plan. Not sure if the experts on here would agree. http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?h=1 But even the beginner Ironman plan assumes that you have a pretty decent base. What if you can't accomplish the workouts at week 1 of that plan? If you have the base to start the plan you might want to look the entire plan over. Honestly ask yourself if you will be able to commit the amount of time that it takes to complete that plan. If so, proceed...if not, look at a HIM for the year ![]() |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I have 3-6 hours a day to put into it. Road bike, Garmin 305 with cadence monitor, Finish SwimSense watch. Can log, analyze, put the hours in. Let's assume a base of ZERO. I used to be in better shape but had some medical issues and lost conditioning. So let's say I can do 3 miles at 12 minutes each, swim 64 laps in 1:05, and bike 5 miles. I want something that will build me up from zero =) |
![]() ![]() |
Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I'd say you should start with an oly plan with an emphasis on the bike. Then go from there. I started from absolute zero (couldn't swim) but signed up for an ironman. I had 1 year so I just did what I could and slowly built up. I'd run 3 miles at a time and bike about ten and try increase my run miles by 10% a week. Same with biking until I got where I wanted. When I hit 20 weeks out from ironman thats when i started the ironman plan. There is no reason to do that kind of volume for where you are right now. |
|
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() | ![]() mallen4574 - 2010-12-30 2:32 PM I'd say you should start with an oly plan with an emphasis on the bike. Then go from there. I started from absolute zero (couldn't swim) but signed up for an ironman. I had 1 year so I just did what I could and slowly built up. I'd run 3 miles at a time and bike about ten and try increase my run miles by 10% a week. Same with biking until I got where I wanted. When I hit 20 weeks out from ironman thats when i started the ironman plan. There is no reason to do that kind of volume for where you are right now. Agree - pick a plan that isn't as much volume - say, for an olympic. Most of these plans will give you 10-16 weeks of training. Give the first couple of weeks a shot. this site has some good plans, you can get them on Training peaks, hire a coach, buy books (like Gale Bernhardt). I personally really like the 7-10 hour winter maintenance plan - it doesn't start out too crazy and gives some good place to start with just base. You don't have to go this alone - there's lots and lots out there |
![]() ![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Just my suggestion, so take it for what it's worth. 1 - take the date of your IM 2 - Figure out what plan you want to use (the 20wk beginner plan is pretty good) 3 - Go back 20 weeks on your calendar 4 - Remember. ENDUREance. You will be doing a lot of volume even on the beginner plan. Most people aren't used to the mental demands of things like 2 hour runs and 5+ hour bike rides. It seems like you'd want to ramp up as soon as possible, but take your time and enjoy the time you have to train "a bit easier" before that 20wk's start. You'll miss those days about 13 weeks in. |
![]() ![]() |
Extreme Veteran ![]() ![]() ![]() ![]() | ![]() In my inexperienced opinion, this is what you should do. Try the couch to sprint plan first. If you feel its too easy, modify the workouts on that specific day and make it harder for yourself. After some time you will get stronger and feel that the modified sprint workouts are now easy as can be. Now you proceed to the beginners OLY program and so on until you reach the fitness for the IM program. In other words, you will feel it when you're ready to train more which means what the others are saying. YOU HAVING A GOOD BASE FITNESS. You will know it when you're ready to progress. When you feel it, challenge yourself and the cycle continues. |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I don't have an event date because I want to see how I progress first. My ultimate goal is 5/25/2013 or earlier (35th birthday on 5/26/2013). |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Arkman I like that idea. I'm torn between the 16 and 20 week 3X balanced Sprint. Suggestions? And it took me a little over 3 hours to do the Sprint where it should take less than 2, so it's not like I breezed through that one! |
|
![]() ![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() An Ironman program will have a specfic duration and target a specific race. Personally I wouldn't want to target one race for any longer than 24 weeks and 16-18 of specific IM training would be preferable. What you want if you are targetting Oly distance events is (not surprisingly) an Oly distance training plan. As has been previously pointed out, there are plans here that you can access as a Gold Member and they are supported by the coaches in the support forum. These plans are solid and if you post in that forum, provide your background and follow the plan, you will have success. Further, as you run into challenges with your training, you can post in that forum and get feedback from the coaches. Shane |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I would plan for an olympic distance race this year. and leave the IM for another year. build your base and a bit of speed, an you'll be much happier in your IM experiance if you aren't going to be battling time limits. What I would do: Winter - Base building, Spring transition into oly program for goal a) race Summer - do a couple of races, keep race condition up. Fall - relax a bit, allow yourself some down time, maybe pick a long charity ride or a longer running race to shift focus. year 2 rinse and repeat, option 1) do same for 1/2 IM, option 2) do late season IM (florida, arizona, b2b, cozumel). option 3) do 1/2 IM in 2012 and IM in 2013. I think some people push going up to IM too quickly after taking up the sport personally. I did my first tri in 2001 (halfway between sprint and oly) and just did my first IM this year. |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Well since I'm doing an Oly on 4/17 I settled on this one and I'll be skipping week one, so that it ends on 4/16: http://www.beginnertriathlete.com/discussion/training/trainingplans-import.asp?planid=11 I've heard though that overall it's a bad idea to modify them, i.e. add, that adding can set back progress instead of forward. |
![]() ![]() |
Extreme Veteran ![]() ![]() ![]() ![]() | ![]() Deb, try the easiest ones to gauge your overall fitness and what you can do so 20 week sprint. If you find the start of the plan easy, go and jump to the week where you do the highest volume. To add on to what Shane said, once you are fit enough and already have a specific race in in min be it be a sprint or oly, follow the next higher program. I myself is currently following the beginner HIM program to do an sprint and an oly (my first). I gave myself more than a month after the the oly to train for the HIM. During that time, I will be following the 1st base period for an ironman plan. That way, you don't have to worry if you missed a workout since you are already over compensating for the race you're doing. Again in short, do simplest plan, gauge fitness, adjust/change plans accordingly, choose a race, choose plan, go over plan needs, rock the race. |
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() If the IM distance is your main goal then without further hesitation start riding the heck out of the bike. You are on the bike so much longer than anything else. I've never heard any IM or HIM finisher say that they put too much time in the saddle ![]() Like others have said, maybe pick an Oly plan, follow it. Do an Oly race and evaluate. If you feel good and strong after that Oly plan then I would go ahead with the IM plan. IMO the highest risk of injury from doing too much from the start would be the run, so be patient with that part, rule of thumb I've heard is 10% increase per week or something like that. I'm sure you could overdue it on swimming/biking too but those two aren't as taxing on the body as the run. Good Luck! |
|
![]() ![]() |
Elite ![]() ![]() ![]() ![]() ![]() | ![]() GatorDeb - 2010-12-30 1:42 PM Arkman I like that idea. I'm torn between the 16 and 20 week 3X balanced Sprint. Suggestions? And it took me a little over 3 hours to do the Sprint where it should take less than 2, so it's not like I breezed through that one! I had this conversation with a coach this weekend. He liked my progressive plan and regretted that he did ironman to soon in his 3rd year of tri's. 1st year - train and do a sprint or two 2nd year- work your way up to an olympic or two and do more sprints. 3rd year- more sprints and olympics and work up to doing an HIM 4th year- ironman Some people do it faster, for sure. However, IMO, if you want to stay injury free, healthy, and finish in ironman in a condition that you will have enjoyed yourself and want to do it again, that's the plan. I'm currently going into year 3 |
![]() ![]() |
Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() The plans are designed to take you to race day. If it were me, as I went through this as well when I first started, I would just swim bike and run. No plan. Just go for a few rides a week, a few swims, and a few runs. See how that goes for a month or two. Keep the runs nice and easy....you can pin the bike a swim a little more.... Just have fun with it. Get somewhat of a routine going etc etc. You don't have to jump into a plan right away. This phase will give you some idea where you stand fitnesswise and will allow you to start a plan knowing what you can and can't do....which, will help you select the best plan for you. |
![]() ![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() step 1. tell everyone that you are training for an Ironman ![]() step 2. start s/b/r. You can build the swim and bike volume quicker than the run volume. So I'd be looking at putting more time on the swim and bike in the beginner while you are building up run volume. When I see how some people I think are pretty smart train the breakdown of their training time is 50% bike/25% swim/25% run. this is all just a very general guideline but I'd guess something like a 45% bike/ 35% swim and 20% run until you have built up your running. Usually you will have a long bike during the week as one workout, then add in 3 more rides. get in the pool 3-4 times a week and I'd even say run about 5 times a week, just easy shorter runs to start {20-30 minutes} and slowly build up your runs. start doing this until your 20 wk plan starts |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ok so I stumbled upon the custom plans. I put in that I do 12 mins per mile, 4 minutes per 100 yards, and 10 MPH on the bike, and that I wanted a 15 week plan (if I start Monday 1/3 I have 15 weeks until my first Oly (although I will start doing something on 1/1). Now here's where things went downhill: In week 1 it has as the long swim 2900 yards.... that's 116 laps.... and it estimates it will take me 1 hour and 1 minute. If I told it I can do 100 yars in 4 minutes why is it estimating it that low? And wow 116 laps to start..... yeesh seems like the generator is a little wonky to me. |
![]() ![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() GatorDeb - 2010-12-30 4:08 PM Ok so I stumbled upon the custom plans. If you go to the Gold Level plans you will find several plans for different distances and abilities. Pick an Oly distance plan and then post questions in the Training Plan Support Forum. Shane |
|
![]() ![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fastyellow - 2010-12-30 11:53 AM The plans are designed to take you to race day. If it were me, as I went through this as well when I first started, I would just swim bike and run. No plan. Just go for a few rides a week, a few swims, and a few runs. See how that goes for a month or two. Keep the runs nice and easy....you can pin the bike a swim a little more.... Just have fun with it. Get somewhat of a routine going etc etc. You don't have to jump into a plan right away. This phase will give you some idea where you stand fitnesswise and will allow you to start a plan knowing what you can and can't do....which, will help you select the best plan for you. ^^ This. X about 1000. |
![]() ![]() |
Elite ![]() ![]() ![]() ![]() ![]() | ![]() GatorDeb - 2010-12-30 2:08 PM Ok so I stumbled upon the custom plans. I put in that I do 12 mins per mile, 4 minutes per 100 yards, and 10 MPH on the bike, and that I wanted a 15 week plan (if I start Monday 1/3 I have 15 weeks until my first Oly (although I will start doing something on 1/1). Now here's where things went downhill: In week 1 it has as the long swim 2900 yards.... that's 116 laps.... and it estimates it will take me 1 hour and 1 minute. If I told it I can do 100 yars in 4 minutes why is it estimating it that low? And wow 116 laps to start..... yeesh seems like the generator is a little wonky to me. If your swimming 4min/100m I'd seriously look at getting a swim coach before you do anything. You will be in danger of not making the cut off |
![]() ![]() |
Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() This is easy if you are planning on 2013. For 2011, plan on doing 2 or 3 Sprint Tri's and finish with an Oly Tri. For 2012, plan on doing 1 or 2 Sprint Tri's, an Oly Tri, then a HIM. Assuming all goes well, For 2013, plan on some Sprint or Oly Tri's, then do a IM if you feel you want it. That is kind of my plan too. I just started doing Tri's in 2010, 1 indoor tri, 3 outdoor tris, my last one being a little closer to an Oly Tri. This year, I'm planning on 1 or 2 Sprint Tri's, an Oly Tri, and a HIM. Probably will mix in a 25K run and maybe another Half Mary as well, if I feel great toward the end of 2011, I may try and tackle a Marathon. Assuming 2011 goes really well, then 2012 I will shoot for a full IM. I just started a 16 week Oly program about 3 or 4 weeks ago, when that is done, then I'm moving to a 16 - 20 week HIM plan. |
![]() ![]() |
Regular ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() One gym has 2 masters swim classes a week and one swimming for thriathletes class that I will be doing, so that's 3 instructor-led swim classes a week. How important are spin classes? Keep doing them, do real rides instead, etc.? I'd rather HAVE to do little and be able to add than have a schedule that's 4-5 hours planned a day. Doesn't mean I won't do that much, but planned I'd like 1-3 hours a day. Are they really beneficial? |
|