Anyone used Don Fink's 30 week intermediate program? (Page 2)

So how did the plan (whichever you used) work out for you? Anything you'd change?

Does anyone have the Excel file of the competitive plan they could send me? twomeds @ verizon. net is the address.

Thanks

Mike

here is the competitive program online in excel, I just started the plan on Monday for my HIM in September.

http://iamtri.com/group/ironmanlouisville2011/forum/attachment/download?id=1984656%3AUploadedFi58%3A380170

I am almost done following the competitive plan, but I have missed enough workouts to call it intermediate.  My first 2 5 hour rides have been pretty easy as far as RPE goes.  I have not hit all my Z4 workouts, but I am not fully commited to KONA- (lol).  My next race will be IMCOZ in 2012 and I will go ballz to the wall for KONA as it will be my only shot until my kids are out of school.  I think the plan is well structured, but make sure you are not neglecting your weakness.  It is a good base, but only if you believe,

I am in week 2 of the competitive program for IMAZ as well.  I would love to figure out how to input the plan into the "planned training" log, so if you figure it out, let me know.

I am only doing the recommended races in the plan.  

Good luck!!

I am using the competative plan for IMAZ as well. I am doing an oly and HIM leading up to IMAZ, but not at the recommended times.  The oly is hitting a few weeks early and the HIM is a week later than suggested in the plan. Looking at the amount of training, however, I'm not too worried about it.  I will use them as training days. In the oly case, I'll have to ride later that day. The HIM, I'll probably just adjust some of the workouts that week and call it a long day. Depending on how I feel i may have to take it a little easy following it as well, but I guess I will find out.

Just checking in here... I am finishing up Week 20 of the competitive program for Ironman Lake Placid... So far I have been VERY happy with the results. A couple of things I noticed:

- I like the consistency and structure of the workouts. I like doing the same things on the same days of the week and knowing what to expect.

- The swim workouts are not time based like the run and bike.... they are distance based but a generic 1 hour time limit is set... and usually it takes me longer than an hour to complete the workouts in the build phase.

- I do like the way the swim workouts are structured and routine. I've noticed a lot of improvement with swimming so far.

- Strength training is highly recommended in the plan. I was able to fit in two 45min sessions per week during the base phase but a couple weeks into the build phase I could only squeeze in one 45min session on Wednesday afternoon after the brick in the morning. I'd like to get in another session per week but not at the expense of losing the rest day or having 3 workouts one other day.

- I was able to complete the Olympic no problem 2 weeks earlier than scheduled and feel confident about doing the half 2 weeks earlier than scheduled this weekend after following the plan.

If anyone else has any comments about the plan, I'd love to hear them! Now on to peak!

Ryan

Good to find this this thread.  I got Fink's book & jumped in to Intermediate Plan @ wk 9 training for B2B as (hopefully) 1st IM.  Felt I had a good base (3rd yr of tri, HIM last summer (6:25), mostly 8+hr training wks for 3mo).  Year's training had been strongly run-focused for 2 spring HM's (both sub-2hr PR's).  Actually doing more time than Int Plan now (~13hr last wk), but swim needs more work.  Like Ryan, the prescribed Fink swims of 3k in 1hr inc drills/set rests is beyond me.  So I mostly stick with Fink's overall time-based philosophy, or cheat on the clock to get in the distance. 

No way I can get in 3,000-3,500 yard workouts (with drills and rests) in an hour either, so I just do the workout as he lays it out in however long it takes me.

Must also confess to "cheating Fink" on the bike.  Cycling is my fav & just can't go that long without with a good century ride (or several).

Would also love to hear some feedback from the posters who were using the plan for last year's IM races and how their races went!  (or I suppose I can try to find their RRs).

Used a mix of the intermediate (bike and run) and "just finish" (swim) plan last year.  At some point unless you spend some money on coaching and time on your stroke no amount of swimming is going to make you faster.  I chose to focus on the B/R.  Ended up with a 1:20 swim so it must have worked somewhat.

Anyway, used it for IMCdA last year (my first IM).  Ended up 45 min under my goal.

I also threw in a few century rides and moved the Olympic and 1/2IM races around a bit.  Overall I like his plan. 

I am using it again this year for a full in October.

Check my RRs from last season. I used a blend of the intermediate and competitive plans, without any Z4... just Z2 all the time, except for hills. It worked great.

TriRSquared & Neweyes

I'm using his competitive plan this year but moved days around to fit my schedule.  How many 2:30+ runs did you end up doing?

Three. My calendar from race month and the month before.

ETA: Looks like you have to select the months, June and July 2011 are the relevant ones.

Thanks!  I'm on my 8th IM, but need to change it up a little bit, rebuild some base, stay healthy without doing a ton of interval work....so trying the IronFit plan...probably mostly the advanced, but some of the middle program.  And shorter swims to start to be kind to my shoulders.  Will add in a few longer bike rides early, because we have a bunch of fun charity rides around, but will keep those ez pace.  Hoping to see some improvement where my IM performance has gotten stale/worsened the last few races.

I think I only had 2... I had some IT band issues between the HIM and IM that only got solved about 3 weeks before the IM.

I'm in week one of the plan and so far I really like the setup too.

However, I'm having difficulty in keeping the faith that Z1-Z2 training is going to make me faster. Before I started the plan I was trying to build my own run base just based on perceived effort and not heart rate. I built my way up to 1/2 mary runs on the weekend at about 7 min/mi pace that felt relatively easy for me. Now that I have started the plan with heart rate training my norm seems to be 7:40-7:45ish pace in Z2. If you can't tell, these are my first experiences with HR training.

I guess I'm just having a hard time comprehending that going slower is going to make me faster; I'm used to pushing hard during workouts! Did anyone else have this experience when they started the plan? Over time did your pace start to improve?

I'm not anywhere near as fast as you, but I am noticing some improvement (on week 6 of my Ironfit plan).   The idea in the first 10 weeks is to build your aerobic base, not specifically to get faster.  Though, the getting faster should come around to some degree as you build your aerobic engine and stop doing your easy runs too hard.  You have plenty of time to work on speed...the first 10 weeks of the plan just gets you into some fitness and consistency in training, I think.

I have noticed that my Z2 runs for the same average HR are getting a little faster and easier.  Have only done one workout (not on the plan) where I was running Z4, but it felt hard, but good, and not much slower than I was doing this time last year. (mind you, had to take some time off this winter for injury)

So....think about being patient and letting the plan work...  Just my 2 cents.

I got faster at 5k and 10k (and ran a good first IM) from 6 months of nothing but zone 2 training... my only intensity came from hills. Completing the training is a significant challenge to your body; the more intensity you add the more likely you are to get overtrained or injured and/or have to cut back the total volume, which will adversely affect your race performance.

Gordo's writings might be useful... he points out that unless you're FOP (which, if you're really running 7min/mi long training runs at appropriate intensity, you may be), aerobic endurance is very likely to be your primary limiter.

In any case, yes, zone 2 work will make you faster. There's some zone 4 work in the build and peak phases of Fink's plan. I'd stick with it.