I've been building my base for the last few months doing each swim, bike, run 3x/week. The bike/run I have been using a heart rate monitor to judge intensitiy keeping it around 65-75% for the duration of the workout biking (normal length = about 1 hour and long day 1.5 hours and cadence about 90rpm; running normal about 45 minutes; long 75 minutes with cadence of 83 rpm and have been increasing time about 5% a week). Swimming I have just been swimming a warm up set, a long set (increasing about 5-10% per week currently at 60 laps (25 yard pool) and a cool down set.
I'm doing Ironman Wisconsin and the 36 weeks starts the first week of January. So I started looking through the workouts and they have very specific directions such as run at this intensity for this distance then easy for 1 minute then this intensity then blah blah blah. Swim it has me doing specific pull/kick drills, etc. Biking it has me doing all kinds of different gear/variable workouts. Are all these details really necessary or can I just put the time in running, biking and swimming that they recommend. In addition I'm taking triathalon specific swimming lessons for 30 minutes once a week and have completed 2 of 6 of my total immersion private lessons. For people that have followed this program or another program what do you recommend? Thanks a lot.
It's just me - but if you're
It's just me - but if you're going to follow a plan, recommend that you follow that plan. There is probably a reason they're recommending the various component pieces, which should help you to achieve optimal performance.
That said, I am not the best for advice as I have a coach I'm paying for and I only do about 1/3 of what he suggests on a weekly basis - Resolution this New Years is to dedicate myself come January 1, 2010 to actually do the plan that the coach says I should do each week, including the intensities, distances, drills, etc.
D3 Multisport, which there is a post on this site for stands for Desire, Determination, and Discipline, which I am going to adopt as my Motto in life.
I desire to be a triathlete / Ironman and I am determined that I will do so - finished a 1/2 last year and will do IMC this year and finally I will have the discipline to stick to my coach's plan.
Best of luck Roger on your journey and I look forward to reading about it as you go forward and helping with any advice I may possibly be able to help with, which might be slight as I am a newbie myself ;-)
All the Best,
Clint
I followed the same program
I followed the same program two years ago to do a HIM, but I cut a bit of the time for the weekend long runs and rides. I took half an hour off my previous PB (with a personal paid coach) and saw equal gains in all three sports. I did the international distance program last year and had a great season. I am back on the ultra distance one again this year for two HIM's. I do it pretty much to the letter. I make exceptions for hard group rides/runs and am a bit more relaxed early season. I personally like the structure as I find it makes it easier to concentrate during long training hours. That being said, we are all different. He answers the posts on his site really quickly too, so maybe throw the question to him. Overall though, it's a solid program for me and I recommend you try it as it is and make individual modifications as you see fit.
Good luck!