Ironman Base?
117
Member
197 days
kpollock posted 17 weeks ago.
You will get a much better response from others but I just wanted to give you an idea of where I was when I started my IM training (with the program from here). My race is Aug 1 and I started training Jan 29. My goal was to finish but in the back of my mind, without having any idea what to expect, I wanted to finish within 14 hrs but I am capable (minus any injuries) of finishing anywhere between 12-13 hrs. When I started my training, I was already swimming a mile consistently (one day a week)...roughly 40 min, running one weekly long run of 10-13 miles...8:20 min pace and biking one day a week of 50-80 miles. Which is why my training was roughly a 29 week program vs the full 36 from this site.
One word of advice invest in a foam roller if you don't have access to one and STRETCH, rub out your muscles, after every run or bike...whether it's later in the day or right after. I suffered an injury for having too tight quads and calves and I paid dearly for it.
I hope that helps!
2255
Member
703 days
TriSooner posted 17 weeks ago.
hipfan wrote:
Should there be any minimum distances/durations I should be able to complete through my base training before I get there?
What do you have to do the first week? If the first week's training seems exhaustive, well you may be in for a long 30-something weeks. I think the simplest answer is, "The first week's workout is the minimum distances/durations you should be able to do to start the program." You should be able to look at all workout in Week 1 and say, "Meh, I've done that already. Comfotably."
I looked at Gale Berhnhardt's program because before you buy them, she has disclaimers about, "You should be able to do A, B, and C before you start." Problem is her programs are 13-16 weeks long so her starting volume is already 20 weeks into your program and not useful now. With your 30-something week program, I think you could get pretty low in your pre-program volume. I'd imagine that you should start with the ability to swim 1k in ~20:00 (twice a week?); ride strong for 1hr (three times a week?), and do a couple of 5k runs in :30 and one 10k weekend long run in an hour. That's really light compared to where you'll get by the time Canada looms large in August '10, but I bet that would start you off OK. Just be super duper sure to start healthy though. Don't think, "Oh, my program is about to start! I need to ramp up and start with a bang." It's better to start with a wimper and progress slooooowly than blow-out a month in.
150
Member
803 days
Toothless posted 17 weeks ago.
I had myself comfortably doing HIM training distances prior to starting my IM plan. Also, I didn't allow myself to get out of shape in the off-season. So, as much as possible from Sept - Jan I was doing ~10 hrs/week including 3-4r ride/30 min transition run on Saturday and then 90-120 minute run on Sunday.
I'll go a little further than your question on this. I was very glad I had done a lot of base before the spring b/c this spring was very wet and cold where I live and I was unable to do some of my key long workouts leading up to the race (IM CdA). While Canada is later in the season and weather might not be a factor, life will get in the way of some of your key workouts. Start working on "distance" fitness now without getting burned out. From my experience, the keys to a good first Ironman are solid bike fitness (ride 100+ miles without feeling whipped) and the ability to continue running on very tired legs (practice running to muscle failure).
The last keys are proper pacing and nutrition on race day. I was undertrained because of weather and other family challenges that messed up my training plan, but I was able to focus on race execution during the race and I still managed to have a solid first Ironman.
So I have been doing mostly sprints for the last couple of years, and this year had a breakthrough year with a PR. I started tri's a few years ago with the dream of finishing an ironman. So I've booked off a couple days of holidays and am going to Penticton next month to sign up for IM Canada, 2010.
I've read through the IM training plan which basically starts Jan 1, 2010, but I'm not sure where I should be training wise by Jan 1. Should there be any minimum distances/durations I should be able to complete through my base training before I get there? I appreciate your input.
Cheers.