13 weeks to a 13 hour ironman (Page 2)

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2010-03-10 4:38 PM
in reply to: #2719196

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Subject: RE: 13 weeks to a 13 hour ironman
newleaf - 2010-03-10 12:13 PM Um, people... you realize this is a over a year and a half old thread and the OP did IMKY last year in 13 and change.




Hey, well it's good to see that it worked for him.

I'm considering giving it a try, or at least in part basing my training off of it.

Cheers.

2010-03-10 4:43 PM
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Subject: RE: 13 weeks to a 13 hour ironman
I'm considering using it this year for IMFL, but I view it as more like a bridge plan to go from a HIM to a full.  It seems to me the only way a 13 week plan for an IM is a good idea is if it assumes that you already have a level of fitness suitable for a HIM when you start.
2010-03-10 8:54 PM
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Subject: RE: 13 weeks to a 13 hour ironman

TriMyBest - 2010-03-10 5:43 PM I'm considering using it this year for IMFL, but I view it as more like a bridge plan to go from a HIM to a full.  It seems to me the only way a 13 week plan for an IM is a good idea is if it assumes that you already have a level of fitness suitable for a HIM when you start.

That's excactly what I did last year- HIM in July, 2 wks. off, 13 wks to 13 hr IM, IMFL in 13:11. Did about 95% of the workouts and took a few of the swim workouts from the sub 13 hr. plan. Long runs only hit 3 hrs. once but I had a bunch of 2- 2.5 hrs. done.

2010-03-13 4:14 PM
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Subject: RE: 13 weeks to a 13 hour ironman

I just looked at the plan again, and realized that the long bike is only 5 hours.

That's _way under_ 112 miles for all of us 13+ hour athletes.

How did you guys feel about that short of a max-training ride for an ironman?
2010-03-13 4:40 PM
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Subject: RE: 13 weeks to a 13 hour ironman
mrcurtain - 2010-03-13 5:14 PM
I just looked at the plan again, and realized that the long bike is only 5 hours.

That's _way under_ 112 miles for all of us 13+ hour athletes.

How did you guys feel about that short of a max-training ride for an ironman?


Depends on how you ride those 5 hours..all zone 2 or with some harder intervals in them.

First IM I did 5 100+mile rides

Second IM my longest ride was 85 miles, did intervals zone 3/4 in long rides up to hour. My bike was 8:20 as I was throwing up for 4 hours....dehydated and under with nourishment. But once I cooled down, good fluid and calories in me my run was solid for me.

I think riding 112 miles before first IM is a mental thing for many. If you think you need it, adapt the plan for you. A generic plan is just that generally fits most folks..if you see it weak in one area alter it or better yet hire a good coach.
2010-03-14 1:39 PM
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Subject: RE: 13 weeks to a 13 hour ironman

My longest ride was 100 miles - right under 6 hrs. Hittin 100 was a mental thing for me. I had a bunch of rides of 75+ miles (on rolling terrain) and felt fine race day. Consistency is key - I did bail on 1 long ride b/c I just had a wee bit of a meltdown but other than that, all the key workouts got in.

2010-03-14 7:24 PM
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Subject: RE: 13 weeks to a 13 hour ironman
I did the plan and finished in 13:25. In the book there was a 26 week plan for an IM and I used the first 13 weeks of that and then switched to the 13 week plan. I bumped up the long bike to 6 hours and did 1 20 mile run. So in all only one 100 mile bike and one 20 mile run. Did about 75% of the swims and should have upped the swims that I did do. Good overall plan and it got me to where I wanted to go with a couple changes. For what it's worth I don't mind rehashing this thread. Good luck.
2010-03-14 10:55 PM
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Subject: RE: 13 weeks to a 13 hour ironman

Thanks.  A 6 hour ride sounds a lot more reasonable than 5.  :-)
2011-10-04 6:14 AM
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Subject: RE: 13 weeks to a 13 hour ironman
I have used this plan and finished 15 hours--but I am a horrible swimmer. Followed the plan a little for a half ironman---just less volume then started the plan officially a couple weeks later. I pretty much followed it exactly--missing a few workouts and switching workouts around--but kept the volume. Really enjoyed the plan and am using again this year.
Good luck!

Edited by djw 2011-10-04 6:16 AM
2011-10-04 6:49 AM
in reply to: #1558265

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Subject: RE: 13 weeks to a 13 hour ironman
gsmacleod - 2008-07-25 8:37 AM

It's a solid plan and many athletes have used it in training for an IM.  It is probably the lowest volume you will find in a training plan so if time is a consideration, it could be a good choice for you.  Keep in mind it is designed for experienced triathletes and when you start the plan, the first week should look pretty easy; if you are stretching to hit the week 1 totals the plan is probably going to build too quickly for you.

The one thing that I've heard several times about this plan is that athletes have felt that there is too little bike volume and too much swim volume; depending on where your strengths and weaknesses lie this may be something to keep in mind.

Shane

I find this is the case with most of Gale's plans.

I used my own variation of this plan to do IMFL in 11:24.  I did do more biking and 1 less swim/week.  I also had really good bike and run volume (1/2 IMs/3 centuries) going into the plan.

This plan may be old or but there's nothing outdated about it.

Andi

2011-10-04 12:10 PM
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Subject: RE: 13 weeks to a 13 hour ironman
As a followup to my post in this thread last year: This should definitely be viewed as a bridge plan for people who already have the fitness to finish a HIM comfortably. I did end up using it for IMFL last year. I was really pleased with the results I got by increasing the bike volume and decreasing the swim volume, but I'm a fairly strong swimmer. After a 5:44 finish at Musselman in July, I spent 2 weeks recovering before starting the plan. I finished in 12:34.

2011-10-04 12:19 PM
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Subject: RE: 13 weeks to a 13 hour ironman
Ahhhh, like a fine wine.....
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