Ironman training plan
494
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1691 days
trainDaBrain posted 3 years ago.
Check out this book: http://www.trifuel.com/gear/product/8.php, it's helped me complete an Olympic, Half Ironman, and now (crossing my fingers) an Ironman-distance race in September.
1796
Member
1540 days
PrinceofClydes posted 3 years ago.
You're probably going to think this sounds sarcastic but here goes anyway.
You know that link at the very top of every page on this site? .. the one that says, "Triathlon Training"
What the heck didja think it was for?
PoC
just wondering.
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
105
Member
1414 days
tri1on posted 3 years ago.
Well thanks PoC, I have seen that link and ventured into more than a few times. While there is alot of good info on training for triathlons, there is rather little info targeting Ironman distance races as far as i can find...please correct me if im wrong.
Jason
2334
Member
2426 days
Tribro posted 3 years ago.
True there is no real layed out plan for a full Ironman. The following articles, however, should give you enough information to put together a plan. I know you asked about specific workouts in a previous post - hopefully I should have something out next month to help with that. Until then, read through some of these and post any questions about workouts for type of training needed.
Primer for the Self-Coached Ironman Athlete
Misunderstanding of IM Specific Fitness and its Development, Part II of IM Primer
Time Investment Manager, Part III of IM Primer
Weekly Scheduling for Ironman Athletes, Part IV of IM Primer
Planning A Week
1796
Member
1540 days
PrinceofClydes posted 3 years ago.
tri1on wrote:
Well thanks PoC, I have seen that link and ventured into more than a few times. While there is alot of good info on training for triathlons, there is rather little info targeting Ironman distance races as far as i can find...please correct me if im wrong.
Jason
Well, OK, but you have listed yourself as "Intermediate" which fooled me into thinking that you were somewhat experienced, as in, "have done an IM or two."
If that is the case you already know where your strengths lie and where you need to focus your training.
If you haven't done an IM, I don't know what Intermediate means.
You say you know what "pre, base, build, peak" means.
Triathlete magazine is running a series of articles right now giving you workout content, I suggest you pick one up at your local newstand. Perhaps your library has back issues too, because they answer this question every year at about this time.
best of luck,
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
105
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1414 days
2334
Member
2426 days
Tribro posted 3 years ago.
o.k. fellas. Not long after this conversation I happened on a 36 week Ironman training plan. This has definitions, phase break outs, weekly breakdowns, and even specific daily workouts. I tracked down the original author and he gave me permission to republish on trifuel. so, here you go:
http://www.trifuel.com/triathlon/training-programs/36-week-ironman-training-program-000649.php
it was written a few years ago, but the workouts and training ideas behind it are solid. have fun :)
47
Member
1448 days
ThommyM posted 3 years ago.
Speaking along the lines of IronMan training, and in particular, the weekly long bike rides, What are some of you athletes feelings on pedal / cleat preferences ? For example: Look as opposed to SPD, SPD-R, Speedplay ?
Being the "cheap" sort that I am, I simply removed my mountain bike clipless pedals and placed them on my racing bike and continue to use my
SPD cleats, mainly because they are RECESSED up into the sole of my road / mountain bike shoes,
making it somewhat easier to perform a 50 to 75 yard "bike-push sprint" into and out of a transition area that is grass, dirt/gravel, etc. I have often heard of people having difficulty walking or running doing a wobbly "duck-walk" when wearing extremely stiff-bottomed slick soled shoes with Look style cleats. I wonder if there is any signifigant loss of power transfer, or pedal efficiency reduction in opting for a mountain bike style cleat / pedal and shoe combination for a long triathlon bike leg, all other things being equal ? Would the marginal benefits of buying new carbon soled road shoes and conventional road pedals be worth the additional expense ? Anyone have any thought on this matter ?
105
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1414 days
tri1on posted 3 years ago.
tribro-
You rock!! Thanks man...this will help me out immensely in planning out my season.
Jason
2334
Member
2426 days
Tribro posted 3 years ago.
Jason - no problem, thought you'd like that. very detailed.
ThommyM - I believe you'll be better off with a stiff soled shoe over a more flex mountain bike shoe/system. In a Sprint it may not be as critical, but in a longer distance race you will lose some power transfer in a softer shoe and more than likely fatigue the calf (sp?) and foot muscles more so than you would in a stiff shoe. That being said, it is not a requirement. If it's a matter of cost then you could do as you stated, but if it's a matter of saving time or comfort in the transition area, you'll most likely lose more time during the bike ride and possibly be more fatigued on the run.
To avoid the waddly walk :), most pros and top age groupers will slip out of their shoes prior to dismounting and run barefoot with the shoes still attached to the pedals. DO NOT try this for the first time in a race situation, as I did. I ended up losing a shoe while running and had to go back for it. Practice during some of your rides. The key is to keep pedals parallel so the shoes don't hit the ground and pop off.
47
Member
1448 days
ThommyM posted 3 years ago.
Thanks for your feedback Tribro !. I think I'll look into investing in a good pair of road shoes before my weekly long ride gets past the 3 hour mark. I think most of them are drilled for SPD or come with optional inserts that allow multiple cleat types. That way I could still use the cleats and pedals that I'm accustomed to. I'll also start practicing the on bike shoe removal in the driveway to avoid an embarrassing T2 pavement plow. Thanks !
37
Member
1637 days
Croptop posted 3 years ago.
ThommyM: Put me down as a vote for Speedplays. They're a bit more expensive than Looks or SPD-Rs but they're doubled sided and very easy to clip in and out of. Furthermore, you have full control over how much or little float you have. I started out on SPD-Rs and switched after one season to some Speedplay Zeros and have never looked back. They are well worth the extra money in my opinion.
John
47
Member
1448 days
ThommyM posted 3 years ago.
Thanks Croptop,
Maybe my local shop will let me demo a pair.
Where do I start???? I feel overwhelmed by trying to get a set schedule down for the next 7 months. I can break it down into the periods of pre, base, build and peak, but how do I decide on individual workouts??? Help.