Training plan longer than 20 weeks? (Page 2)

I'm going to get to these plans this week.  My portable hard-drive broke the nite before leaving on vacation, and I forgot to put my spreadsheet that calculates this stuff on the flash drive that I took with me.

Apologies...

irongirl1976,

Sorry for the delay.  Here is what the program came up with:

Wildflower is basically a training race.  You have 2, 3.5 hour bikes that week, the runs and swim are shortened some to save for the race.

The week after Wildflower, you may have to adjust down for some rest.  Since, I'm assuming Wildflower is not an A race, don't intend to leave it all out on the course as that will make the next build week for the IM too difficult as of needed recovery. Don't push yourself on this race as it is too close to your IM to have problems or need an extended recovery.

For my IM Plan calculator, your longest run is about 80% of your estimated IM time at the pace you gave me.  That still puts you with two of your longest runs at around 3hours 20 minutes.  The last one being 3 weeks before your race.  You may want to cut that last one down to 2:00 or 2:30 as that SAME week has your longest bike. 

I'm sure you know that I'm not a coach, and I definitely have no 1/2 or Full IM experience (someday though!).  Please see the  Restrictions and Terms of Use.  But this program is mostly pure math formulas following the 10% build rule in weekly volume per sport and based on the successful sprint and oly minutes only plans.  The IM plan cycles through with a long run one week, followed by a long bike the next week, then repeat.  So unlike the sprint and oly plans where the would peak at the same time, the 1/2 and Full IM plans offset these peaks so each week has a 'focus' long session in either the bike or run allowing for better recovery....although you are still building the volume in both sports.

I'm not sure if I like that 'long' run a little over 3 weeks to your race-It could be a little too close to race day, let me know how it works out.

The only other thing that concerns me is your Masters swim on Saturday...keep it short and easy if anything...with the long run and bike on the weekends, a full masters swim may be too much.  Eat well on the weekends too!  Figure out that nutrition.

leopard8996,

I'm working on your plan but I'm a bit hesitant to post it because of the 'run volume.'

The way this works for specifically an IM is that a person will train for only 85% of the distance for the IM run only.  With your pace, it gives you two runs around 4.5 hours and two runs over 3 hours.  That's a lot of pounding for the training plan.  Estimating your current pace with a 26mile course puts you around 5.5 hours for a 26 mile run for race day.  Many people do a lot of walking, I can perhpas figure this into the equation...OR I just limit your max runs to 3-3.5 hours?

I see you're following one of the detailed plans though, so I'm sure you won't go wrong on that.  Mike Ricci has mentioned before that he doesn't like people, especially beginners, to have their longest run over 3 hours for an Ironman - it's just too much until you can improve upon things like pace and are more seasoned.

Lisa, here is your revised plan,  a few things to note.  The run part of the plan is really just a 'maintenance' plan in that you are not really building since you are pretty much at the volume needed for an Oly race and have been consistent...so I assumed you aren't looking to build past about 55 minutes peak run time.  The swim and bike are build plans though since I see your training hasn't had those lately.

I just did a 3x plan so you had all the numbers...if needed you can get rid of a few workouts-not the long ones.  Please see the  Restrictions and Terms of Use.

Of course I can tweak it if you had something else in mind.

Almost done Claudia...

Claudia,

It's done.  Sorry for the delay...this was the most complex plan I have created to date and needed a lot of manual adjustment for the races and different distances.  I have stared at it the last 4 hours making sure it feels right...I think it's good...but please do a reality check.

A few things to note, after the two 50mile bikes, you go back to an oly-level bike plan for your oly...after the last Oly, we decrease the bike volume more so you can foucs on the last 1/2 Mary.  Also, after the first 1/2 Mary, we decreased your run volume to focus on your two 50milers....then we build your run again for the season-ending 1/2 Mary...the swim more or less just builds and tapers according to the sprint or oly races.

Make sure you do some run-bike and bike-run bricks several weeks ahead of your DU (but not race week)...they don't need to be full length...maybe run 10 minutes off of your bike and do a few of your 'short' runs before your med of long bikes.

On race weeks, feel free to adjust if you need more rest like shortening or eliminating a Wednesday or Thursday workout.  I kind of made your 1/2 Mary and the 50miler the A races so you are training right though the smaller oly, du and sprint races in those sports...

Please read the restrictions and terms of use for these plans...I'm not a coach and this is a lot of personal intuition and based off of the other 'minutes-only' plans.

Let me know if any questions.

Working on this now JoAnna! 

wannabeatrier - 2007-03-22 4:00 PM Hey there!! I am so excited to find this thread, and wondering it you have the time/desire to help me line out a training plan? I am brand spanking new to this site, and have begun my training, but feeling like I'm not getting as much as I want to out of what I'm doing... I am signing up for an Olympic Triathlon on September 2, so I have lots of time to get ready. Any chance you'd want to help me develop my plan? My swim time is approximately 2:00 = 100 yds Run = 9:45/mile average Bike = 13 MPH I'm planning a 10K on June 3, and possibly a sprint distance on July 15 I'd really appreciate your help - just let me know if you need more info from me. Thanks SOOO much!!

Sorry for the delay, had a small detour I had to take with this project.

Anyways, I'm putting some numbers in and your 'olympic'...is it a 1500meter swim, 25mile bike and 6mile run?

What about that 1/2 mary?  Is that a go?  Any definite dates?  That would change things significantly...and the 10K in June is still on correct?

If you can clear these details, I can have it done within the week.

wannabeatrier - 2007-04-15 9:18 PM Hi Ron. THANK YOU SO MUCH!! I am really excited to see what you come up with. Just FYI - if you check my logs, I've entered in my race times from my first sprint that I did yesterday (can you say hello, triathlete?!?!) That may be helpful for you as you are working on this. I know that I need the most work on the run from yesterday's experience. Again, I am so appreciative of your help. My next planned triathlon is an Oly in September. Until then, I am planning a 10K on June 3, and a possible 1/2 Marathon in July (that is still in the planning stages and may or may not happen). You're the greatest!

I also forgot to ask, do you have preferred training days for certain sports?  Days off?  Long rides or runs?

This is one of the main features to this, customizing to your days...so I want to make sure we do that for you.

Let me know.

It has arrived!

A few notes.  I decided to build you up to about 60minutes for your long runs as it seems from your logs that you have only done a few 45minute runs in the past 3-4 weeks.  After that I basically put you on a 'run maintenance' plan for the runs as you have another 10k, then your oly race which will eek you up from 60 to 70minutes. 

The plan is a 3x balanced plan with 9 workouts.  You can certainly, if you have to, skip a few of the short workouts....or better alternate skipping a short or medium workout in a different sport each week to give you some extra time.  Since you have treadmill access, you should be able to run 3x per week.  Do your best with the swim and bike, keep at the minimum the long sessions and a short or medium session.

The swim and bike are pure build plans for the oly.  For your 10k race weekends, I switched the short and medium runs around and also moved the long bikes to earlier in the week to allow a little taper/rest for your legs before the race. But since these aren't A races, use them as training days as no special taper was built-in.

On swimming, you can certainly switch the Tues or Thurs long/medium swims with Saturdays short swim...I just didn't know how much time you had at the pool around your daughters swim lessons.

Please read the restrictions and terms of use for these plans...I'm not a coach and this is a lot of personal intuition and based off of the other 'minutes-only' plans.

Let me know if any questions.