IM training plan for a sub 10 hour finish (Page 2)

I was in endurance Nation with Matt Ancona. I dont remember it exactly but I  believe he ran a marathon one year ( I think around 4:10?), Did IM wisconsin in 12:30 the next year. than took a year in which he focused on dedicated running (got very fast at running), than came back and did IM Wisconsin the next year in 9:49. So he spent several years in endurace training ( just not all triathlon) with very hard and dedicated focus to fo sub 10.

Oh yeah he also lost A TON of weight in the process to be the skinny guy he is now.

Once again this has been awhile but thats  how I remember his story.

In particular, those are big time improvement targets on both your bike and your run.  It's hard to PR a bike split while leaving something in the tank for the run.

Like others said, being consistent is the key, and it's a long-term project.  If you try to cram too much too soon, you could end up injured.  Those kind of setbacks are the worst thing you can do.

u guys are so negative...

to the OP:

go to endurance nation and buy the sub-10hrs plan...

(Caveat: I have no IM experience, or desire to do one.)

If you want to improve your pace so dramatically, I wonder if it might be more productive for you to focus on incrementally building your performance over shorter events, such as Olys and HIMs. First, if you want to be sub-10 for an IM, then you'll need to be pretty fast at the shorter distances. Second, it's not feasible to do frequent IMs, but you can easily do Olys and HIM's more often (e.g., a couple of each per year), which would give you far more opportunities to track your progress. You won't have many opportunities to test whether you an run a sub 4-hour IM marathon, but you'll have ample opportunities to test how close you are to running a 40-minute 10k at the end of an Oly.

Another thing to start with before getting too concerned with specific plans is to work on your fundamentals. I.e., get some good coaching so that you can dial in your swim technique, build a solid base of run mileage, ensure that your bike fit/position is good so that you need only worry about power henceforth, and check that your weight, diet, sleep habits are consistent with superior performance.

A good thing is that you're still pretty young for an endurance athlete. Time is on your side.

Good point Colin.  This is actually the approach I am taking over the course of the next year.  I know a few people who have approached it this way with some success.  I also know others who fall into the trap of doing too many of them too close together and I think that can really slow down your development.

If God didn't grant you a triathlete gene not in a year.  I dropped 36 minutes this year over my first IM (12:16 to 11:40 same course).  For races this long there is a big ballance between improving while not pulling muscles etc.  That is what happened to IM #2, pulled calf working intensity on the bike) The whole balance between base building speed work and recovery with a good coach or 3 is key...you can't change your genetics. 

To accomplish this small improvement I went from peak bike months of 400-500 miles to 800 miles and run miles from 100 to 110 to 160 per month.  Swim didn't change much time distance wise or pace wise 35,000 to 40,000 per month.  My run focused winters peaked at over 200 miles per month and included doing Boston.   

Now how you and I both are going to drop 1:30 off our IM bike remains a mystery to me, but I don't see it happening for either of us in 1 year.   

What is a daily average of ~100TSS mean from a couple of posts up? 

Should be intereseting.....but I am excited to try