Jim Kelley's (aka Birkierunner) General and Long Course Group (OPEN) (Page 8)

Originally posted by btyson So I finally pulled the trigger yesterday on some Powertap P1 powermeter pedals!! Im very excited to start trying them out as soon as they arrive. Also planning on doing my first outdoor ride of the year since the temp is supposed to be 66 degrees I haven't started my HIM training plan yet, so my question is how far out is long enough to start specific training for a Half Ironman? My first HIM is the middle of August.

Let us know how you like the P1 pedal system.

As for your question on specific training for your HIM....that really depends on what you classify as "specific training".  Typically when we talk about constructing a training plan we break it up into the Preparation Phase and a Competition Phase.  The Preparation Phase is further divided into General and Specific sub-phases.  I don't get hung up too much on adhering to any rules about how long these periods can be.  When I hear someone say "I'm going to start my Ironman training 20 weeks out" I take that with a grain of salt because surely they've been training already and the number of weeks they actually end up preparing for the race is longer than 20 weeks.

Anyway, it sounds like you are about 20+ weeks out from your HIM.  So, an easy approach would be to split up those 20 weeks into 10 weeks for the Preparation Phase and 10 weeks for the Competition Phase.  Within the Preparation Phase you could allocate 5 weeks for the General subphase and 5 for the Specific.  In the General subphase you emphasize building aerobic endurance and strength and in the Specific subphase you start integrating race-specific training (e.g. more threshold training, sport-specific interval training).  In the Competition phase you continue building sustainable power, start introducing B races, race simulation workouts, etc.  Does that help?

Phil Skiba's book "The Triathletes guide to training with power" is also good and is a little less intimidating than HTTRWPM

Sorry this is a little late (work travel last week).  Yes, your longest ride to date is definitely your limiter right now.  Unfortunately you don't have much time to do a nice gradual buildup to longer distances.  I would agree with the advice to not drop a swim workout....2 swims/week is not very much.  As for the bike, if you stay at 3 workouts/week I would drop one of the trainer rides at LT and instead replace it with a longer ride with bouts of riding at higher intensity ( e.g. long warm-up followed by 4x10 miles as 7 miles @ 90-95%CP/3 miles @70-75%CP).  If you go to 4 bikes/week I would still drop one of the trainer rides (unless you are really strapped for time in your weekly life schedule) and replace it with a mid-distance ride with some race simulation work.  I don't agree with reducing the number of runs, but I would change the types of runs you are doing.  If you are doing a long run on Sunday I would not run on Monday by doing a "recovery run".  If you are doing a true "long run" (i.e. more than 10 miles in my book) on Sunday then don't run on Monday...move that run to another day if possible to give your legs a "rest" from running.  Rather than dropping a run workout I would instead keep the number of runs at 4/week. I'm not sure what you call "form work"?  You are too close to your race to worry about working on run efficiency/form/etc.  You just need to build leg durability by running...period...it doesn't have to be fancy.  There is nothing sexy about the 70.3/IM run.  I get a little nervous when I hear athletes talk about "speed work"...what exactly does that consist of for you?  For your 3 remaining runs, something like 2 easy (and I mean easy) runs of 30-40 minutes and another run of 40-50 minutes with some intensity mixed in (e.g. fartlek, alternating 8' easy followed by 2' @ M or T pace) would be plenty. If you are tight on time then a shorter brick run might substitute for one of your easy runs.   One thing you don't want to do as your race approaches and you kick into taper mode is to start eliminating intensity.  Too many athletes start reducing volume AND intensity 3 weeks out and start losing fitness by race day.  Reduce volume gradually but keep some intensity in there.

Yesterday was my "long" day. I only got 3100 of 3800 yards in the pool because I ran out of time. I only got 99.2 of 110 miles due to a flat (something is in my tire popping the tubes and had to call for a ride). I did get in the 30 minute run! But the most notable event was the heat index climbed into the 90's! I had to run a 10:30 m/m to stay in Zone 1. I think with a longer run I would have accumulated and my HR would have come down. Summer is here in North Texas!

Thanks for the tips and suggestions! I finished my first full Ironman last weekend. It was a crazy race. They had to shorten the bike course by 18 miles due to flooding (still a little upset about it but nothing I could do), the canal we were finishing the swim in was deemed unsafe so they modified the route and relocated T1, and a bad thunderstorm hit on the run stopping the race with a lot of rain, lightning, high winds, and some hail. My Garmin also died around mile 35 of the bike and I had to wing it the rest of the way. 

I finished the race strong, only walking at aid stations to drink, with a 11:50 time (I averaged 18 mph on the bike so it would have been 12:50 for 112 miles). I had gas left in the tank and really feel I could have done better on the run but I didn't have anything to pace myself with. The venue, volunteers, and fans were simply incredible. I see how addicting Ironman can be!!