Wednesday, November 6, 2013
Ironman Training Plan
This is more for my own bookkeeping than anything, but if you read it and care, enjoy.
Swim ... get back into the pool and try remember how to swim.
Run 15km once a week, and some other runs just to keep a decent base.
Bike a bit, mostly for fun. Use the trainer for some spins, but keep it not to serious.
Start training in earnest.
Swim focus on technique. Maybe get a bit of coaching.
Run building LSD for the Peterborough 1/2 (Feb) and Around the Bay (March). Alternate tempo/interval workouts on the other days.
Bike intense indoors trainer workouts. Endurance rides outdoor when possible, but other than that it's all about super killer indoor workouts that are short (1 to 1.5 hours) but intense and purposeful.
Get ready to race a 1/2 Ironman in late June/early July.
Swim focus on technique, start to do a few long continuous swims (esp in June)
Run maintain a decent long run, tempo runs, favour biking over running
Bike miles miles miles! And race Paris to Ancaster in April. Get in some hill sessions outside of a long ride.
Swim focus on technique (notice a pattern?). Trial 3800m swim. Get into a lake when possible with wetsuit just to re-familiarize
Run get the long run back up to 2.5h (30km or so), longer tempo runs than previously
Bike do 180km at some point, and lots of long rides and miles. Keep up the hill sessions.
Taper and Race. During taper focus on technique and comfort with the swim, everything else is easy!