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2005-02-11 12:32 PM

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Subject: 6 month Training Plan for Ironman
Just wondering, if anyone has got a training plan to do an Ironman distance. I don't have a coach, and I'm not keen about getting a plan from a book. I'm sure someone has already done an IM and has a rough outline or schedule that worked well for them. For some reason, triathletes don't seem too keen on sharing this info. Looking for any assistance concerning training, water intake, caloric intake, or any other concerns that I'm sure I have forgotten.


2005-02-11 1:23 PM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman
Like you, I do not really care for "book" plans. Part of my problem is that I find the whole prep, base, build, peak, Z1, Z2, Aet, Vo2max, ??% MHR, yada yada yada thing to be very confussing. I have tried to layout a training program in the past but life just gets in the way. Between work, kids soccer games, wife time, and other stuff the paper plans only last about a week before something comes up. For my first IM last year I took a very simple approach to training and plan on following the same non-plan this year. I am following Gordo Byrn's Four Pillars approach (see link below). My goal week looks like this:

Swim: 3 times per week. 2 times will be 1 hr each working on drills and short sets. The third session will be 1 hr continuous aerobic swimming with three stroke beathing. I have yet to do this third session right, I still have to drop back to two stroke beathing early on.

Bike: 4 times per week. 1 @ 1hr easy high rev spin, 1 @ 1hr big gear/hills low rev, 1 @ 2hr steady ride or commute to work, 1 @ 3hr to 6hr continuous aerobic riding.

Running: 4 times per week. 2 @ 1hr each easy run, 1 @ 1hr semi-speed/tempo run, 1 @ 2hr to 2.5hr continuous aerobic running.

My goal is to work up to the point where I can complete the above workouts week after week. In the last 6 weeks I have yet to make all the sessions. There is a good chance that I will never hit the perfect week but it's a goal to shoot for.

As far as the race day nutrition goes, take a look at my response to the question posted about bike vs running hydration.

Hope this helps.

The Four Pillars http://www.byrn.org/gtips/aet_xt.htm
2005-02-11 1:59 PM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman

Mine is very similar to T in Liberty Lake.

Basically, I have a BASIC week set out like his, that addresses my limiters (weak swimming, biking endurance etc).

And each week,  I plan on hitting the exact same schedule, albeit with little tweeks here and there as I progress towards my race.  By that I mean, that the runs get longer, the bricks get longer, the intensity changes etc.

Closer towards race day,  I would include race simulations as well.

I'm WORKING towards my IM....so I can't guarantee the success of my plan. But I do believe that consistency is the KEY for a successful long distance race.  

2005-02-11 2:23 PM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman

What is your aversion to following a plan from a book?  Or, at least using a plan from a book as a guideline?  I've had good luck with the plans from Gale Bernhardt's book, Training Plans for Multisport Athletes.  I like her 13 Weeks to a 13 Hour Ironman plan.  Also, she once published in Triathlete Magazine, and sells on her website, a similar plan called 13 Weeks to a Sub-13 Hour Ironman.  Her book also includes a 6 month IM plan.  Basically, she has a few plans you could choose from to fit your life and the time you have available to devote to training.  For me, I've found it works best to focus on other races or goals up until 13 weeks out, then focus on IM by following Gale's sub-13 hour plan.  Helps prevent burn out by putting too much focus on IM too early in the season.

I just tweak her plans the way I see fit (I think they're a tad heavy on swimming, and a tad light on cycling).  Makes for a great starting point.  I've tried to construct my own plans from scratch, but haven't had any better luck that way and it just wasted a lot of my time. 

Just my $.02.

-Steve

2005-02-12 5:18 PM
in reply to: #115873

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Subject: RE: 6 month Training Plan for Ironman
T, I checked out the link to Gordo's site... I'm curious, do you not include any strength training in your weekly schedule?
2005-02-12 7:58 PM
in reply to: #116295

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Subject: RE: 6 month Training Plan for Ironman
I was doing strength training 3 times a week religiously, but the last couple of months I have had back problems, so I was worried that the strength training was precipitating this injury. It could also be that I over did it. I'm known to be obssessive compulsive.


2005-02-12 9:43 PM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman

My current IM trng plan is going something like this:

run 3x per week (sometimes 4 if scheduled)

swim 4x per week (sometimes 5 if scheduled)

weights 2x per week

pilates 1x per week

bike 1x per week

- Steve

2005-02-12 10:52 PM
in reply to: #116350

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Subject: Hey Steve...
First of all, way cool that you do Pilates. However, I noticed you only ride once a week? What gives?
2005-02-13 8:05 AM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman

I also do not understand your reluctance to follow a book plan.  If you are not going to have a coach, and you are not going to follow a book, you are essentially proclaiming that you know enough to train for your first Ironman on your own wits.  Is that really wise? 

I have 8 weeks left in Bernhardt's 26 week plan.  I have not followed it to a "tee".  I move the runs around, substitute a spin class for one of the rides, and if you read the run for time thread, I am going to cap the long run at 2.5 hours, but exceed the 6 hours on the bike. 

So if you're not going to hire a coach, which would be the best, albeit most costly, move; read a book and use it as your starting point.

2005-02-13 6:51 PM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman
I don't want a plan out of a book, because I found that most of them deal with running exercises, swimming drills, bike pyramids etc. I basically want a simple plan that says run 5 miles on Tuesday, bike 30 miles on Wednesday, plus swim 1km continous. I don't profess to knowing alot about ironman training, hence the reason for this thread. Most book plans are too short, however, I will check into that 26 week plan. That sounds interesting.
I'm looking for something very basic that will build me to the right distances in a 6 month period of time.
I quess I'm looking for the coles notes version of an ironman training plan.
2005-02-13 7:19 PM
in reply to: #116414

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Subject: RE: 6 month Training Plan for Ironman
If it helps, one of my bestfriends just concluded his first season with an Iron distance tri. He finished sub-11. He didn't follow a book training plan nor hire a coach. However, he did educate himself (read TTB and Going Long) and managed to retrofit a training plan for himself.


2005-02-13 11:22 PM
in reply to: #116621

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Subject: RE: 6 month Training Plan for Ironman

Adventuress:

His first season of triathlon races with a SUB-11 IM!?!?!?  Wow...thats SO inspiration for me!!

2005-02-14 9:20 AM
in reply to: #116601

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Subject: RE: 6 month Training Plan for Ironman

aluminum1 - 2005-02-13 4:51 PM I don't want a plan out of a book, because I found that most of them deal with running exercises, swimming drills, bike pyramids etc. I basically want a simple plan that says run 5 miles on Tuesday, bike 30 miles on Wednesday, plus swim 1km continous. I don't profess to knowing alot about ironman training, hence the reason for this thread. Most book plans are too short, however, I will check into that 26 week plan. That sounds interesting. I'm looking for something very basic that will build me to the right distances in a 6 month period of time. I quess I'm looking for the coles notes version of an ironman training plan.

Bernhardt's book, Training Plan for Multisport Athletes, does just that.  Every workout is laid out by how much time the session should last, and what type of workout you should do.  Unlike Going Long, Bernhardt does it all for you, you just have to follow the plan!



Edited by Tiger Phil 2005-02-14 9:21 AM
2005-02-14 10:08 AM
in reply to: #116748

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Subject: RE: 6 month Training Plan for Ironman
Charles, yes... he did Full Vineman sub-11 during his first ever tri season. The real sick thing about it is that he didn't have a background in cycling or swimming! He ran in high school (nearly 15 years ago!) and that's about it.
2005-02-14 10:25 AM
in reply to: #116832

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Subject: RE: 6 month Training Plan for Ironman

adventuress - 2005-02-14 10:08 AM Charles, yes... he did Full Vineman sub-11 during his first ever tri season. The real sick thing about it is that he didn't have a background in cycling or swimming! He ran in high school (nearly 15 years ago!) and that's about it.

Ahahaha....hmm.....the NO BACKGROUND in swimming and running part sounds EXACTLY like me!! Well....but I also don't have the HIGH SCHOOL running part!! ahhaha...I guess I have a SLIGHT advantage in AGE?? 

My god...sub 11 is FAST.....

THink you could ask him for his training plan and let us know?? Or is he just a genetic endurance talent?

2005-02-14 10:36 AM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman
Adventuress
Would your friend be willing to share what he did to prepare for the race. Most of us are pretty anal about keeping records of our workouts. But sometimes we are pretty shy to share them with anyone else.


2005-02-14 10:43 AM
in reply to: #116852

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Subject: RE: 6 month Training Plan for Ironman
Knowing him, he probably has it on a spreadsheet somewhere. He's a gadget freak like me. I'll definitely ask him and pass along the info. All I remember is that he was logging in some freakishly long hours on the bike last year (200+ miles on the weekends) when he was preparing for his first tri (Half IM).
2005-02-14 11:30 AM
in reply to: #116295

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Subject: RE: 6 month Training Plan for Ironman
I tried lifting twice a week last year but I had to give up a run and a ride to fit it in. This year I have not been lifting but instead do 15min of core work three times a week, run most of my miles in the hills, and I have added a Big Gear bike workout. I'm not sure yet if dropping the weights was a smart move but I guess I'll find out on race day.
2005-02-14 12:05 PM
in reply to: #116363

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Subject: RE: Hey Steve...

adventuress - 2005-02-12 9:52 PM First of all, way cool that you do Pilates. However, I noticed you only ride once a week? What gives?

My coach knows that the big leg is my strongest event (20+ mph avg in a 1/2 IM race) and also knows that my biking strength comes back QUICKLY.

Additionally, he knows that running is my weakest event and it is also the most important event to be strong in when racing an IM (I speak of only my situation).  Since my bike comes back quickly and my run is the weakest, he's concentrating much of my efforts on weights and running right now and due to time contraints, biking takes a back seat.

Swimming is always going on, and has been since 12 months ago.  He feels that swimming is so important to keep up because it's such technique intensive that any time away from the pool is really working "backwards" due to loss of technique.  Additionally, since you can work on swimming speed and technique all year around (unlike biking and running) he keeps me going in the pool all the time.

So, if you keep swimming going and running going and add weights and pilates...that pretty much eats up most of my time during the week.  In a couple of months (April) I'll start biking 3 times a week as he begins to work morning rides into my schedule...but he also has to manage my mental burn-out so that's why he's not having me do SO much right now....and laxing off the bike.

Make sense?

(By the way....when is that "special" purchase going to happen?  You're gonna LOVE it!)

2005-02-14 12:32 PM
in reply to: #116896

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Subject: RE: Hey Steve...
Steve, totally makes sense. In my case, swimming is my weakest of the three disciplines so I'm in the pool practically five days a week. The "special purchase" is going to happen next month! Very much looking forward to it. Now I just have to actually get some skill else I run the risk of being a total poser.

Are you going to keep up with the strength training and core work in April?
2005-02-14 12:42 PM
in reply to: #116915

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Subject: RE: Hey Steve...

adventuress - 2005-02-14 11:32 AM Are you going to keep up with the strength training and core work in April?

I never give up core work.  Abs are unique muscles because you can train them almost 6 times a week compared to other muscles where you need 48-72 hours rest in between.

I believe my last weight session would be May, if my memory serves me correctly from last year.  It's either may or June...I'm not sure when he's going to have me stop weights...but it's usually right about then.

By the way, who cares about being a poser?  That's like a high school thing....(just joking

Everyone will be jealous so get ready!



Edited by Steve- 2005-02-14 12:43 PM


2005-02-16 10:17 AM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman
Okay, I give up, desparation and the fact that March 1st is looming, I will buy Gail Bernhardt 26 week plan to Ironman and make it my own. I was hoping that someone would have already done this, therefore making it more simpified and easier to comprehend. I was able to find a great 12 week plan from Fit-Tech Consulting, this plan broke the workout down into very basic steps, it's definetely worth taking a look at. Unfortunetely it's only 12 weeks. If it was 24 or 26 weeks I would be using it.
2005-02-16 12:10 PM
in reply to: #117980

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Subject: RE: 6 month Training Plan for Ironman

If it makes you feel any better, Bernhardt's plan is broken down into three phases.  The first 12 weeks the workout volume remains fairly constant - between 12 and 13 hours.  During this time, your long ride is 2 hours and your long run is 90 minutes most weekends.  Then, for the next 11 weeks, you build your endurance (off the previously established base, one would surmise) each week, with 3 weeks of building and one week of recovery.  This is where the game starts to get serious.  Then, the final three weeks are tapering to the big event.

2005-02-16 12:42 PM
in reply to: #115854

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Subject: RE: 6 month Training Plan for Ironman
If you do a search, I posted a 18 week program for IM written by Mark Allen.
2005-02-16 1:42 PM
in reply to: #116923

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Philadelphia, south of New York and north of DC
Subject: RE: Hey Steve...
Steve- Abs are unique muscles because you can train them almost 6 times a week compared to other muscles where you need 48-72 hours rest in between.


Any idea why that is? I never understood it.
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