question 1 - last year i used the half iron training program from trifuel and had a great result for my first attempt. now i have signed up to do it all over again and i am not sure how to approach my training in order to try and improve. i plan to use the same plan again but i am not sure how to adjust the program so i am training to improve just not repeat. last year it was a challenge to do the training (and i NEVER missed a bike session) so this year do i just get to enjoy it a bit more, do i push the sessions harder and cover less distance or increase the time so i cover the same distance ? i am confused. help.
question 2 - if i plan on doing a full ironman can i step into the 36 week program at the 24 week mark taking into account that my half iron training and race will take up the first 12 weeks ?
thanks !
Train for the distance you
Train for the distance you are going to race. If you take a plan, and just increase the time every cycle, in theory you start to put in volume for a larger distance race. So if your last plan worked for you, and it met the time you have available to train, just tweak it within the outlined time allotments to meet your weaknesses. Just be careful to not focus so much on a weakness, you make a strength a weakness. Still keep the balance of the workouts outlined, just tweak within.
So you finished the training plan, and finished the HIM, looking back what was a limiter for you? Swimming, (considering your blog name is itsallabouttheswimming), maybe swimming doesn't need to take on a new focus.
My guess would be biking could use a new focus. This is where you can gain the most bang for your buck. It makes your bike split go down, and run split.
So lets say you use the same time of training:
Long rides, early in the season, do 2x30 minutes at a 70rpm.
Add a TABATA workout 8x (20seconds ALL OUT, 10 seconds rest)
Over/Unders, not sure what you use for effort level, but I'll use some general terms to illustrate the point:
5minutes steady (above aerobic), 5 minutes tempo (above steady), the point go at a good clip for 5 minutes, then drop the hammer (not quite all out) for 5, repeat 3x
Early in Build phase, ride 10minutes @50-55rpms, 5easy, 10@50-55rpms, 5easy. As you get closer to race day, get the cadence up.
Or just increase the frequency of workouts?? Just try and think of ways you can stress the body in a different way. Once you decide, just start minimal, and increase over duration.
So lets say you want to end your long runs at tempo, the first one just do 2minutes, the next one 4, the next one 6, etc.
Once you stop stressing, you stop adapting. So just turn the dial up slowly, and at a steady clip, and I'm sure the plan has recovery weeks built in, so just respect the sequence of weeks, and tweak the workouts within the workouts. Maybe the first time you went through the plan you did 2x......something, this time through do 3x......something.
thanks vj. excellent
thanks vj. excellent response as always. i was thinking along these lines as well. the other suggestion has been a coach. i am a very average swimmer :( but i enjoy it and i do swim with a group and have a great training plan. i am totally with you on the bike being the most important and intend to apply your suggestions. rather than just go out and get the distance/time done i will mix it up and have some structure and targets. thanks :)