Iron Distance Iron Distance Training Talk » Half Ironman Training- Am I doing enough? Rss Feed  
Moderators: Ron Reply
2012-10-27 9:35 PM


11

Subject: Half Ironman Training- Am I doing enough?

Hi, name is Nick and I am currently training for Ironman 70.3 San Juan.  I am very excited and this will be my first half.  I have done 1 Olympic and a half dozen sprints.  I am currently putting together a training routine to train for this race.

Everyone that I have already talked to already says that I am nuts for choosing this one due to the fact that I will have to do a majority of my high volume training indoors being that I am from the Chicagoland area.  But I am willing to do whatever it takes to make it work.  Here is the schedule that I did last week and plan to follow for at least the next few weeks until I get better advice.

Monday- Recovery swim(roughly 2000 yards, not intense about 55 minutes long with warm-up, kicking, drills, and cool down)

Tuesday- Morning-Tempo Run(1 hour at 10K pace + 15 seconds)

Tuesday- Afternoon- Speed Swim- 2500 yards(500 warm up, 10x100, 10x50, 500 cool down)

Wednesday- Did a 37 mile bike ride in just under 2 hours(Long Bike for the week)

Thursday- hour long computrainer session at local tri club

Friday- Morning -30 minute run(Not fast)

Friday- Afternoon- Endurace Swim (2800 yards, 500 warm up, 4x500, 300 cool down)

Saturday- 28 mile bike ride(took about 1:45 due to traffic and stops)

Sunday- Raced a local 10K and ran for 30  minutes after

 

Please help.  I am clueless if this is alright.  Thanks for any advice/support



2012-10-28 4:50 PM
in reply to: #4472154

Veteran
218
100100
Subject: RE: Half Ironman Training- Am I doing enough?
Not knowing you, it is real hard to say but for most people training for a HIM, you should gradually increase both your bike and run to peak at double what you are doing now.  You can finish one on less but to race it, you need a lot more volume.  Your swim looks ok.
2012-10-28 5:39 PM
in reply to: #4472612

User image

Veteran
337
10010010025
Subject: RE: Half Ironman Training- Am I doing enough?
Generally speaking, no, you are not doing enough. You will need much more bike and run mileage. Increase the running volume by running more frequently. Your long bike ride is short by at least half - double it at a minimum. The goal is to get to T2 as quickly as possible, yet ready to run.Your swimming looks fine, but you may need to drop a swim to add a run. Either way, you need to add more frequent running to your schedule. Only training for one sport per day is gonna be tough heading into a half IM.
2012-10-29 6:46 AM
in reply to: #4472154


11

Subject: RE: Half Ironman Training- Am I doing enough?

So you would suggest moving the Long Bike up to 4 hours, even though I am still 20 weeks out?

2012-10-29 6:57 AM
in reply to: #4473099

User image

Veteran
337
10010010025
Subject: RE: Half Ironman Training- Am I doing enough?
rizz923 - 2012-10-29 7:46 AM

So you would suggest moving the Long Bike up to 4 hours, even though I am still 20 weeks out?

I would gradually work in that direction over the next six weeks and focus on accomplishing as many 60+ mile rides as your body and schedule will allow, peaking the long ride mileage about 3 weeks from race date.

2012-10-29 1:45 PM
in reply to: #4472154

User image

Member
158
1002525
SE North Carolina
Subject: RE: Half Ironman Training- Am I doing enough?

I dont recommend trying to come up with your own plan, I tried it and found out I wasnt doing enough. Once I found a plan what a difference it made. Here is the plan I used and found it to be right on target...

http://www.trinewbies.com/tno_trainingprograms/tno_HIM.asp



2012-10-29 1:48 PM
in reply to: #4472154


11

Subject: RE: Half Ironman Training- Am I doing enough?

That is good to know.  Didn't realize that I would have to increase the milage so quickly.  Thanks for the advice!

My legs and body already feel a bit drained from all this.  Any advice on how to maintain this training long term?

2012-10-29 2:01 PM
in reply to: #4473882

Veteran
218
100100
Subject: RE: Half Ironman Training- Am I doing enough?
rizz923 - 2012-10-29 2:48 PM

That is good to know.  Didn't realize that I would have to increase the milage so quickly.  Thanks for the advice!

My legs and body already feel a bit drained from all this.  Any advice on how to maintain this training long term?

Take an "easy" week every fourth week.  Also, do all of you runs in Z2.  Think you are tired now....just wait!!

2012-10-31 2:00 PM
in reply to: #4473896

User image

Regular
142
10025
Subject: RE: Half Ironman Training- Am I doing enough?
bhctri - 2012-10-29 3:01 PM
rizz923 - 2012-10-29 2:48 PM

That is good to know.  Didn't realize that I would have to increase the milage so quickly.  Thanks for the advice!

My legs and body already feel a bit drained from all this.  Any advice on how to maintain this training long term?

Take an "easy" week every fourth week.  Also, do all of you runs in Z2.  Think you are tired now....just wait!!

x2, and take a day off - no reason to go 7 days a week.  Build in an off day. Double your swims with bike or run days.  

2012-10-31 2:13 PM
in reply to: #4472154

User image

Extreme Veteran
514
500
Chicago
Subject: RE: Half Ironman Training- Am I doing enough?
Hey, fellow Chicagoan here! I know you didn't ask about this but I'd invest in some winter gear to get some of those long rides and run in outside. That amount if time on the trainer and treadmill can be pretty draining IMO.

How about checking out some of the plans here, I used one for my first half andbwas happy with it. Plus, having a structured plan will help manage fatigue better as it would give you rest/easy days and weeks at the right time.
2012-10-31 3:29 PM
in reply to: #4472154

User image

Elite
4852
200020005001001001002525
Alturas, California
Gold member
Subject: RE: Half Ironman Training- Am I doing enough?
Yup lots more bike lots more run, swim is fine. 


New Thread
Iron Distance Iron Distance Training Talk » Half Ironman Training- Am I doing enough? Rss Feed