What to focus on until IM training starts?

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jsnowash

2011-07-12 4:49 AM

Pro

4353

Wallingford, PA

Subject: What to focus on until IM training starts?

I'll be doing my first IM next summer. This season, I'm more or less taking a break from racing (I might do a short race or two late in the season, but more for fun than really "racing"). I have a pretty solid base, and would like to maintain that to some extent, and also maybe incorporate some strength training, and perhaps some flexibility training (yoga, pilates, etc.). My IM training won't begin until Dec/Jan, and I feel like I need some focus & direction between now and then, but don't want to overdo things and end up burnt out on training... Any suggestions??

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brown_dog_us

2011-07-12 5:06 AM

in reply to: #3592004

Elite

3658

Roswell, GA

Subject: RE: What to focus on until IM training starts?

I would start SLOWLY building your weekly/monthly run volume. Try to run 4-5 times a week and build up to 25 miles per week. Upping run mileage is where most folks get injured, so it's good to start it a long way out and give yourself plenty of time to ease into it.

Also, have some fun and get all your to do list done.

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papson14

2011-07-12 5:31 AM

in reply to: #3592004

Master

2468

Muskego, Wisconsin

Subject: RE: What to focus on until IM training starts?

Seeing that you're a gold member here on BT you can build an IM maintenance program to suit what you'd like to do and import it into your logs. ( I just did that as my next race won't be until next year) I also think that gold members have the ability to email the coaches for even more guidance.

Good luck.

Chris

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jsnowash

2011-07-12 5:37 AM

in reply to: #3592009

Pro

4353

Wallingford, PA

Subject: RE: What to focus on until IM training starts?

brown_dog_us - 2011-07-12 6:06 AM

I would start SLOWLY building your weekly/monthly run volume. Try to run 4-5 times a week and build up to 25 miles per week. Upping run mileage is where most folks get injured, so it's good to start it a long way out and give yourself plenty of time to ease into it.

Also, have some fun and get all your to do list done.

I'm already there for running.... have been for 2+ years! My cycling has been a little more sporadic, and swimming, well.... I won't even go there!

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Daffodil

2011-07-12 5:59 AM

in reply to: #3592022

Expert

1360

Subject: RE: What to focus on until IM training starts?

jsnowash - 2011-07-12 6:37 AM I'm already there for running.... have been for 2+ years! My cycling has been a little more sporadic, and swimming, well.... I won't even go there!

I think you just answered your own question there?

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jsnowash

2011-07-12 7:39 AM

in reply to: #3592037

Pro

4353

Wallingford, PA

Subject: RE: What to focus on until IM training starts?

Daffodil - 2011-07-12 6:59 AM

jsnowash - 2011-07-12 6:37 AM I'm already there for running.... have been for 2+ years! My cycling has been a little more sporadic, and swimming, well.... I won't even go there!

I think you just answered your own question there?

Yeah, I will be upping my swimming and biking, but those "come back" to me more easily than running, which is why I try to keep the running frequency up pretty much year round (and I teach spinning 2x/week, so regardless of what else I do, I always get in at least 2 fairly high intensity bike workouts per week)... I may try doing a little crossfit or some non-s/b/r classes at the gym for a little something different while maintaining a reasonable s/b/r base.

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JAYCT

2011-07-12 7:49 AM

in reply to: #3592004

Master

1927

Guilford, CT

Subject: RE: What to focus on until IM training starts?

I'd probably look at it a little differently. Your IM training has already begun but your IM specific training block won't start until later. Focus on limiters and add speed/strength and swim technique then build the endurance on top of it when it's time. Hard biking in the winter will pay big dividends come spring time for you based on what you've said.

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jsnowash

2011-07-12 8:00 AM

in reply to: #3592190

Pro

4353

Wallingford, PA

Subject: RE: What to focus on until IM training starts?

acumenjay - 2011-07-12 8:49 AM

I'd probably look at it a little differently. Your IM training has already begun but your IM specific training block won't start until later. Focus on limiters and add speed/strength and swim technique then build the endurance on top of it when it's time. Hard biking in the winter will pay big dividends come spring time for you based on what you've said.

Good point... I think I would like to do Jorge's winter cycling program before IM training really begins, but will probably start that in the fall. I really do need to spend more time in the pool....

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pga_mike

2011-07-12 8:24 AM

in reply to: #3592004

Champion

6503

NOVA - Ironic for an Endurance Athlete

Subject: RE: What to focus on until IM training starts?

Strength training + your weakest event.

If they are all equal, cycle, cycle, cycle. When you are done cycling, ride your bike.

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JohnnyKay

2011-07-12 10:05 AM

in reply to: #3592004

Not a Coach

11473

Media, PA

Subject: RE: What to focus on until IM training starts?

Swim, bike and run consistently. Do whatever you can do (physically, mentally, etc.) as consistently as possible. If you want to do some other things (st, yoga, pilates, etc.), that's fine. It won't help as much directly for your IM, but if doing just sbr for an extended period would lead you to feel burned out then it will certainly be better than sitting on the couch.

As someone else mentioned, your IM-specific training may start next year. But IM general training starts now (and never ends). What you do now will likely have a bigger impact on your race than what kind of plan you choose to follow next year.

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MarkyMark80

2011-07-12 10:34 AM

in reply to: #3592004

Subject: RE: What to focus on until IM training starts?

I havent run an Ironman (aiming for LP in 2012) but I'd like to throw my 2 cents in here about the bike since I do TTs competitively.

I think one place that many over look is your position on the bike. This can make a HUGE difference in your performance. Get a professional fit on your bike done if you havent already. And get the fit by someone who knows about triathlons, not just some dude at the bikeshop who eyeballs you on the bike. Your position for a TT and a Ironman will be somewhat different since you will need a bit more comfort to sit in the saddle for 4+hrs.

A good fit combined with taking the time to get used to the position can easily add some speed. Then afterwards get all the fancy aero gear. ;-)

Catwoman

2011-07-12 2:27 PM

in reply to: #3592004