17 weeks to go (140.6 miles)

Following the initiatives of madcow, charles81 and tigerphil, I'm posting an update on my training and plans for an Iron-Distance race on May 15, 05.

BACKGROUND: First off, I have to say that I'm doing this race regardless of my ITBS. This means that even if I'm STILL injured by race day and can't do the run, I'll do only the swim and bike portions in preparation for the '06 race. Under these circumstances, DNF'ing would not be a burden on my back...By the way, the entry fee is really cheap here in Venezuela.

I'm getting all the help I can get to heal my knee; I've gone back to massage therapy once a week and am doing strengthening twice a week as well. I'm currently basing most of my workouts on Gail Bernhardt's 26 weeks to IM plan.

SWIM: I'm definitely not a swimmer! I learned to swim this past August and am making some progress. I did my first tri in late October, and my swim split is definitely something I need to improve (1k at 21:22). I'm doing master's three times a week and have set out one day per week to start TI drills. This week's swim sessions were short (1500-1750 meters) focusing mainly on form and on returning to a routine after the pool was closed for 3 weeks. My plans toward the IM include a 3.1k open water swim accross both the Orinoco and Caroní rivers. Fortunately, my swim club is going and all training is geared toward that event (suits me perfectly!). This past week: 3 hrs - approximately 5000 meters.

BIKE: In addition the this IM businesss, I've decided to take part in a mountain bike series throughout the year, so my "long" rides will be one Sunday on the road and another on dirt. This is probably not ideal for IM training since the MTB rides definitely get the heart rate up, but I really do miss hitting the dirt. Prior to my injury, I used to do adventure races, so all this "urban" training triathlons require is hard for me to get used to. My rides during the week will be either on a trainer or my road bike. No ITBS issues on the bike. This past week: 4:30 hrs. - approximately 80 km (35 on dirt).

RUN: Definitely my greatest concern! Since my knee has been acting up again, I'm slowly and gradually working my volume up again. The therapy sessions will help "release" my band and hopefully allow me to train harder. I'm doing really slow Zones 1-2 runs. This past week: 1:45 hrs. - approximately 16 km.

STRENTGH: Twice a week. I am currently in the "Power Endurance" phase and will start doing plyometrics (?) also this week. This past week: 2:30 hrs.

This week will be pretty similar to the one above, except for the plyometrics and the Sunday ride (MTB).

Good luck to all in their training!

Félix