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Ironman maintenance plan?
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 2012-07-16 3:21 PM |
New user  339   Salisbury |  Subject: Ironman maintenance plan?Hi everyone, I just completed IMCDA last month and have recovered nicely. It was my second Iron distance race in 8 months, I won't be going long till a HIM next spring and another IM in the fall of 2013. At age 52 I feel like I am in some of the best shape of my life. I am looking for a plan so when I start seriously training next year I can hit the ground running. Anyone have a successful off season plan to maintain HIM shape? |
| 2012-07-16 3:29 PM in reply to: #4314449 |
Not a Coach 11473  Media, PA | Subject: RE: Ironman maintenance plan? swim 2-3x/wk bike 3x/wk, mostly hard but go long when you have the time run 5-6x/wk, mostly easy but go harder when you feel like it or, better, enter a race now & then Adjust for your particular strengths/weaknesses/goals Rinse. Lather. Repeat. |
| 2012-07-16 7:08 PM in reply to: #4314449 |
Champion 19812  MA | Subject: RE: Ironman maintenance plan? |
| 2012-07-17 11:28 AM in reply to: #4314449 |
New user 339 Salisbury | Subject: RE: Ironman maintenance plan? great I was thinking along those lines except didn't think to run that often, if I run that often what 3-5 miles most of the time? |
| 2012-07-17 11:50 AM in reply to: #4315875 |
Not a Coach 11473 Media, PA | Subject: RE: Ironman maintenance plan? If you run 6x/wk, using a 3:2:1/1:2:3 ratio works well. 3 short runs at 1 distance, 2 medium runs about 2x the short runs and 1 long run at about 3x the short run. You want to start at weekly mileage that you are already comfortable with and build from there. For example, if you are running 20mpw now, you could start at 2,2,2,4,4,8. Or do 2,2,4,4,8 before adding a 6th run. Or do 2,2,2,4,4,6 before building the long run. |
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