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2010-12-30 10:51 PM
in reply to: #2952392

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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Hi Everyone,

Glad to see a thread on this topic!

I'm using the competitive plan to train for Lake Placid and week one is halfway through as of today.

Was wondering if anyone could help me with some questions.

- I am planning on doing the Olympic and HIM races both 2 weeks earlier as scheduled because that's when the closest races are in my area. I figured I'd just take those taper weeks out and insert them as is 2 weeks earlier and then continue with the plan as written. Any thoughts on that?

- Have most people incorporated the strength training? I am thinking about doing some strength training classes to keep it interesting but don't want to overdo it.

I'm sure I'll have other questions so hopefully this will be a good place to share thoughts.

Thanks!


2011-04-20 1:42 PM
in reply to: #2952392

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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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

2011-04-20 8:36 PM
in reply to: #3456973

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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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

2011-04-20 9:12 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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,

2011-04-25 12:10 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Starting the competitive plan TODAY for IMAZ (my first IM)..Hoping to be able to figure out how to import the above referenced excel sheets into my log for easy reference and comparing actual to planned..(however being seriously techno challenged this could be an issue!) In any event, am looking forward to comparing notes with others as go along with the plan in the months ahead.
One question i do have for others who have used the plan..I am disappointed at the thought of not racing any sprints or olys as my season is typically May-Sept, and this years long course isn't until November. Will do the suggested Oly & 1/2 as suggested in the plan at weeks 18 & 22.. but what have others expereences been with racing at least a few short races while in the base/build phases of the plan? Thanks . 
2011-04-26 6:33 PM
in reply to: #3464578

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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

isis - 2011-04-25 11:10 AM Starting the competitive plan TODAY for IMAZ (my first IM)..Hoping to be able to figure out how to import the above referenced excel sheets into my log for easy reference and comparing actual to planned..(however being seriously techno challenged this could be an issue!) In any event, am looking forward to comparing notes with others as go along with the plan in the months ahead.
One question i do have for others who have used the plan..I am disappointed at the thought of not racing any sprints or olys as my season is typically May-Sept, and this years long course isn't until November. Will do the suggested Oly & 1/2 as suggested in the plan at weeks 18 & 22.. but what have others expereences been with racing at least a few short races while in the base/build phases of the plan? Thanks . 

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!!



2011-04-29 9:38 AM
in reply to: #3467662

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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
cordova78 - 2011-04-26 6:33 PM

isis - 2011-04-25 11:10 AM Starting the competitive plan TODAY for IMAZ (my first IM)..Hoping to be able to figure out how to import the above referenced excel sheets into my log for easy reference and comparing actual to planned..(however being seriously techno challenged this could be an issue!) In any event, am looking forward to comparing notes with others as go along with the plan in the months ahead.
One question i do have for others who have used the plan..I am disappointed at the thought of not racing any sprints or olys as my season is typically May-Sept, and this years long course isn't until November. Will do the suggested Oly & 1/2 as suggested in the plan at weeks 18 & 22.. but what have others expereences been with racing at least a few short races while in the base/build phases of the plan? Thanks . 

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 have the intermediate plan in a csv file that you should be able to import into a BT planned log. I did make a couple adjustments to fit my schedule (moved the olympic distance up a week and removed the half IM) but all the workouts are there and almost all are in on the days proscribed in the book. Let me know if you'd like this file.
2011-05-01 8:23 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

isis - 2011-04-25 11:10 AM Starting the competitive plan TODAY for IMAZ (my first IM)..Hoping to be able to figure out how to import the above referenced excel sheets into my log for easy reference and comparing actual to planned..(however being seriously techno challenged this could be an issue!) In any event, am looking forward to comparing notes with others as go along with the plan in the months ahead.
One question i do have for others who have used the plan..I am disappointed at the thought of not racing any sprints or olys as my season is typically May-Sept, and this years long course isn't until November. Will do the suggested Oly & 1/2 as suggested in the plan at weeks 18 & 22.. but what have others expereences been with racing at least a few short races while in the base/build phases of the plan? Thanks . 

 

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.

2011-05-07 10:49 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Apparently I am hopeless,two of us tried multiple times to import following the BT tutorial and just not happening..
 
2011-05-10 8:16 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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

2011-06-22 7:29 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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. 



Edited by Oldteen 2011-06-22 7:31 PM


2011-06-22 8:07 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Oldteen - 2011-06-22 8:29 PM

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.

2011-06-29 8:21 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Patrick E - 2011-06-22 9:07 PM
Oldteen - 2011-06-22 8:29 PM

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).

2012-02-22 5:48 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
If you still have that file available, I'd love to take a look.  Just started the program and am relatively happy thusfar....all except the 100+rpm sessions.  Still trying to figuring out the benefit.  Thanks! [email protected]
2012-02-22 9:29 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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).

2012-02-22 11:22 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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.



2012-02-22 12:01 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
bets12 - 2012-02-22 10:29 AM

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).

 

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.

2012-02-22 12:45 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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?



Edited by bhc 2012-02-22 12:47 PM
2012-02-22 12:50 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
bhc - 2012-02-22 1:45 PM

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.



Edited by neweyes 2012-02-22 12:51 PM
2012-02-22 2:30 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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.

2012-02-22 2:51 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
bhc - 2012-02-22 1:45 PM

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?

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.



2012-03-09 2:05 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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?

2012-03-09 2:25 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?

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.

2012-03-09 2:52 PM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
TrinityTri - 2012-03-09 3:05 PM

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 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.

2012-03-10 8:43 AM
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Subject: RE: Anyone used Don Fink's 30 week intermediate program?
Thanks for the input guys- I'll stick with it!
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