Good training guidelines for IM

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2010-09-01 8:54 AM

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Subject: Good training guidelines for IM
I just signed up for IM Canada which will be my first IM. I used training guideline from Triathlon for dummies (don't laugh :@) for HIM and seems good. I figure with a year, that should be enough time.
I was curious if people had a good reference (online or book) for training. I was more interested in general guidelines and I can tailor it accordingly: For example this is the general guideline from the Dummies book I was thinking of going with:

Swim:
1-2 drills/week and 1 long swim (increasing is duration and length over time, then tapering back as time approaches)

Bike:
1. Moderate bike ride (peaks at 80-90 minutes)
2. Long weekend ride (peaks at 400 minutes)
3. Shorter bike ride (peaks at 45 minutes) followed by a run (15 minutes)
*Also not sure if I should be training for distance versus time?

Run:
1. 2 moderate runs (peaks at 60 minutes)
2. One short run as part of brick with previous bike
3. One long weekend run (peaks at 180 minutes)

This seems reasonable and can work with my work schedule. Not sure if anyone can comment or have a better reference?

2010-09-01 9:59 AM
in reply to: #3075521

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Subject: RE: Good training guidelines for IM
I would recommend the 20 week BT Beginner IM plan... need a more "technical" plan than what you've mentioned.
2010-09-01 10:01 AM
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Subject: RE: Good training guidelines for IM
Izlude - 2010-09-01 9:54 AM  
*Also not sure if I should be training for distance versus time?


Different strokes for different folks
2010-09-01 10:17 AM
in reply to: #3075521

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Subject: RE: Good training guidelines for IM

swim a bit

run a bit

bike a lot

simple

2010-09-01 10:22 AM
in reply to: #3075521

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Subject: RE: Good training guidelines for IM
This is the guideline *I* would use up until the 12 weeks or so prior to the IM (when you will extend duration and and use more IM-effort work).

Swim:
3x per week, mostly shorter (50s-200s) at threshold+ effort (the lower the effort, the shorter the time between reps and vice versa).  Do 1 longer, steady swim each month.

Bike:
3-4x per week.  One shorter (45-60min) ride with longer intervals at threshold.  One long (~3 hours) & one med-long (~2 hours) done mostly at HIM-type effort with some shorter intervals at at threshold+.  If "winter constrained" replace one of the longer rides with another (45-60) interval session.  If you have time for a 4th ride, do whatever you like with it (long, short, hard, easy, mountain, etc).  After doing this for a few months, try doing 4-6 weeks of replacing the threshold intervals with shorter (4-6min), harder ones and longer rest periods (VO2max workouts).

Run:
4-5x per week
2-3 shorter runs (30-45min)--can be done as bricks or seperately
1 medium run (60-90min)
1 longer run (90-120min)
As part of one of the shorter runs, do some strides.
Once you are comfortable with the volume, do some "tempo" running in the medium or longer run.  Can be something like 20min at 10k pace, 40min at half-marathon pace or 90min at marathon pace.
All other running is easy/steady
2010-09-01 12:28 PM
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Subject: RE: Good training guidelines for IM
JohnnyKay - 2010-09-01 11:22 AM  threshold+


Threshold+ being HR zone 4/5? 

2010-09-01 12:32 PM
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Subject: RE: Good training guidelines for IM
WildWill - 2010-09-01 10:17 AM

swim a bit

run a bit

bike a lot

simple



That is it in a nutshell!

My IM philosphy is:  enjoy the swim, survive the run....but the bike is what is going to make or break me.

~Mike
2010-09-01 12:57 PM
in reply to: #3076217

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Subject: RE: Good training guidelines for IM
ironman2284 - 2010-09-01 1:28 PM
JohnnyKay - 2010-09-01 11:22 AM  threshold+


Threshold+ being HR zone 4/5? 


If using HR, z4.  Roughly your max 1hr pace/effort.
2010-09-01 1:04 PM
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Subject: RE: Good training guidelines for IM
JohnnyKay - 2010-09-01 1:57 PM
ironman2284 - 2010-09-01 1:28 PM
JohnnyKay - 2010-09-01 11:22 AM  threshold+


Threshold+ being HR zone 4/5? 


If using HR, z4.  Roughly your max 1hr pace/effort.


Thanks.  Not to hijack the OP, but what is your preferred method of training?  HR or Power or other? 
2010-09-01 1:29 PM
in reply to: #3076336

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Subject: RE: Good training guidelines for IM
Power for bike, pace for swim & run.  RPE is good too, and is invaluable come race day.
2010-09-06 10:13 AM
in reply to: #3075521

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Subject: RE: Good training guidelines for IM
Check out "Be Iron Fit" by Don Fink
and ""Going Long" by Joe Friel and Gordo Byrn.

Both books have a lot of good info and training plans.


Edited by southwestmba 2010-09-06 10:13 AM

2010-09-06 10:41 AM
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