You may or may not already know 2014 is the year I plan to complete my first Ironman distance Triathlon. Seven months out and I am already going through the emotional rollercoaster of feelings: a) excited, b) I can do it, c) Oh my god and d) there is no chance I can do this.
At about the fourth cycle of these thoughts I decided I need an action plan, a training plan was needed and fast.
With little over six months from race day I needed to focus on how exactly I planned to train over the forthcoming months, ensuring that I don’t peak to early, get injured or find myself not race ready.
I had already given my employer the heads up and everyone in the office is fully aware of my Ironman mission.
Two key issues need addressing before I get to the 16 week until lift off marker:
1. Get my swim technique checked. I am currently not a fast swimmer and normally finish in the trailing third.
2. Get a professional bike fit. 112 miles on a bike will take it’s toll if I’m not positioned correctly it’s likely to result in injury.
This schedule may not suit everyone but feel free to adapt it to suit your needs. I have also programmed it into a shared online calendar with friends….or actually anyone who wants it.
Six months out
Aiming for five key sessions each week.
Monday – DAY OFF
Tuesday – 2 x 45 min cycle
Wednesday – DAY OFF
Thursday – 2 x 45 min cycle
Friday – 2 x 45 min cycle
Saturday – 60 min. run
Sunday – 60 min. run
Given I have not really exercised for three months and the festive season has taken its toll due to over indulging, I plan to focus on improving general fitness and core strengths with weights. My cycle commute to work will ensure that I don’t have to start excising as soon as I get home from work and means I keep the weekend for running for the next few weeks. My aim is to ensure I achieved five key sessions each week not focusing on which order I do each session in and incorporating ad hoc swims as and when.
Five months out
Ok, for the next four months the plan is to use the scheduled plan as a benchmark and to gradually increase the sessions – fitness permitted. Again, my aim was to ensure I achieved at least five key events each week not focusing on which order I do each session in. In addition I will add a couple of commutes to work and back each week.
Four weeks of this and I am hoping to be in a position to start pulling in some consecutive ‘brick’ sessions.
Monday – 1 hour swim
Tuesday – 1 hour cycle
Wednesday – DAY OFF
Thursday – 45 to 60 min. run
Friday – 1 hour swim
Saturday – 60 min. run
Sunday – 2 to 3 hour cycle
After this period of training I plan to have a full weeks break…..at least that’s what the pro’s say and I’m not going to argue with them. I guess this is to ensure that your body is rested and ready for the next 16 weeks….lets crank it up.
Four months out
Monday – DAY OFF
Tuesday – 1.5 hour cycle/1 hour run
Wednesday – 1 hour swim
Thursday – 1.5 hour cycle/1 hour run
Friday – 1 hour swim
Saturday – 3 to 4 hour cycle/15 min. run off the bike
Sunday – 40 min. swim/ 1.5 hour run
Again the commute to work will be incorporated into this schedule and immediately after getting home going for a run to cut down on training time and to keep the family happy.
Three months out
Monday – DAY OFF
Tuesday – 1.5 hour cycle/70 min. run
Wednesday – 1 hour swim increasing distance at session
Thursday – 2 hour cycle
Friday – 1 hour swim
Saturday – 4 to 5 hour cycle/20 min run off the bike
Sunday – 45 min swim/1.45 run
Two months out
At this stage I need to start including at least one Olympic distant Triathlon or incorporate race day simulation into training and a few actual races/individual events such as a marathon.
Monday – DAY OFF
Tuesday – 2hour cycle/1 hour run
Wednesday – 4km swim
Thursday – 1.5 hour ride/ 1.5 hour run
Friday – 1 hour swim
Saturday – 6 to 7 hour ride/10 min. run off the bike
Sunday – 45 min. swim/1 hour cycle/2 hour run
One month out
Monday – DAY OFF
Tuesday – 1.5 hour cycle/1 hour run
Wednesday – 4km swim reducing to 3km until taper week
Thursday – 1 hour cycle/1.5 hour run
Friday – 1 hour swim
Saturday – 4 hour cycle
Sunday – 30 min. swim/1 hour cycle/1.5 hour run
Pre-race week
Monday – DAY OFF
Tuesday – 2 hour cycle/1 hour run
Wednesday – 1 hour swim
Thursday – 20 min. swim/30 min. cycle/10 min. run
Friday – DAY OFF
Saturday – OUTLAW 2.4M SWIM/ 112M BIKE/ 26.6M RUN
Please be aware I have adapted this training plan from: http://eu.ironman.com/triathlon/news/articles/2013/05/six-months-to-ironman-a-basic-training-program.aspx#ixzz2pu53fQK5
I have found this website extremely useful for planning for my first Ironman Distance Triathlon.
David's Online Journal: 