IM training plan for a sub 10 hour finish (Page 2)
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2011-09-29 12:47 PM in reply to: #3704324 |
Champion 9600 Fountain Hills, AZ | Subject: RE: IM training plan for a sub 10 hour finish I don't recall what Matt did at his first IM. I do know he came from a strong run background. |
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2011-09-29 1:19 PM in reply to: #3705261 |
Member 43 Arlington | Subject: RE: IM training plan for a sub 10 hour finish chasingkona - 2011-09-29 12:26 PM Hey Bryan if I'm not mistaken didn't someone on your team go from 12-10 hours over a year or two at IMWI? Ancona? 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. Edited by Fratto 2011-09-29 1:20 PM |
2011-09-29 1:54 PM in reply to: #3704324 |
Master 5557 , California | Subject: RE: IM training plan for a sub 10 hour finish 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. |
2011-09-29 3:20 PM in reply to: #3704324 |
Master 2404 Redlands, CA | Subject: RE: IM training plan for a sub 10 hour finish However it turns out I admire your spunk. Hopefully you can keep the motivation through the time to get there; that's the tricky part. |
2011-09-29 6:14 PM in reply to: #3705233 |
Veteran 784 | Subject: RE: IM training plan for a sub 10 hour finish Yea thats what im going to do shoot for 11 hours and change and than go from there in 2013....i just wanted to see what others thought....about the leap from 13-10 in 1 year.....I do appreciate everyones input..... Edited by Jorgito22 2011-09-29 6:18 PM |
2011-09-29 6:37 PM in reply to: #3705778 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: IM training plan for a sub 10 hour finish Jorgito22 - 2011-09-29 8:14 PM Yea thats what im going to do shoot for 11 hours and change and than go from there in 2013....i just wanted to see what others thought....about the leap from 13-10 in 1 year.....I do appreciate everyones input..... Great plan; keep the sub 10 in mind and use it for motivation if it helps you get out the door, but for the time being, set you sights on the 11:xx and work toward that. If you truly want to swim an hour flat in an IM you are going to need to swim a lot - like a year or two of consistent 20k weeks where you are swimming 6-10x/week. You might get there quicker or it might take longer but you need to make good friends with the black line. If you are looking to hit 5 or under on the bike, you need to do lots of threshold riding and get your threshold as high as possible while at the same time making great equipment selection. The difference between a 6:45 and 5:00 is huge. You are looking at probably 2-5 years of consistent riding with a daily average of ~100TSS. The run, depending on how you paced the swim and bike (and your overall endurance) you may be at the level that you could do that right now. What are your open run times (if you have any) and what have you run in other tris? Shane |
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2011-09-30 12:12 PM in reply to: #3704324 |
Extreme Veteran 1942 In front of computer when typing this. | Subject: RE: IM training plan for a sub 10 hour finish How hard was it to get to that 12:49 finish? Did you train well and have things go your way during training and the race? If so, then you have a LOT of work to do, since you were already well-trained and in shape. If you just sorta got up and did a 12:49 IM on sporadic training, then the goal might be more within reach. FWIW, those splits all seem reasonable; however, cutting those times in all 3 disciplines is going to be very hard. But go for it! What's the worst that happens? You improve your IM time and try again another time? Nothing wrong with that! |
2011-09-30 12:25 PM in reply to: #3706673 |
Extreme Veteran 821 | Subject: RE: IM training plan for a sub 10 hour finish |
2011-09-30 10:32 PM in reply to: #3704324 |
Master 2563 University Park, MD | Subject: RE: IM training plan for a sub 10 hour finish (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. |
2011-10-01 7:19 AM in reply to: #3707324 |
Master 1927 Guilford, CT | Subject: RE: IM training plan for a sub 10 hour finish colinphillips - 2011-09-30 10:32 PM (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. |
2011-10-03 4:35 PM in reply to: #3704324 |
Elite 5316 Alturas, California | Subject: RE: IM training plan for a sub 10 hour finish 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? Edited by Baowolf 2011-10-03 5:04 PM |
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2011-10-03 5:50 PM in reply to: #3709780 |
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2011-10-04 2:27 PM in reply to: #3709780 |
Veteran 784 | Subject: RE: IM training plan for a sub 10 hour finish Should be intereseting.....but I am excited to try
Baowolf - 2011-10-03 5:35 PM 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? |
2011-10-04 8:10 PM in reply to: #3704324 |
Extreme Veteran 523 Brambleton, VA | Subject: RE: IM training plan for a sub 10 hour finish I recommend first shooting for going sub-11. At the same time, your HIM time should be sub 5h. Once you have a sub 11h IM and a sub 5h HIM - you will be better equipped to figure out from where you are going to squeeze the extra 60 minutes. I suspect you will find it easier to go from 13h to 11h, then from 11h to 10h. Good luck. |
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