2 Ironmans in one year-Advice

I did IMC and I'm doing IMFL in four weeks.  10 weeks in between the two.

I didn't do a full build for IMC.  I only did an 8 week training program because I knew if I did 12-16 weeks and then had to ramp up again for IMFL that I would've mentally checked out.  I used IMC as a Big Training Day.

I did nothing for two weeks after IMC except get a couple of massages.  Then I did some swimming and cycling in week 3.  Then it was back to the routine for week 4.  Everything has been fine with the exception of the long bike rides.  I have zero motivation to go out and ride for 5 hours.  I have been breaking up the rides.  I'm still getting 7-8 hours per week on the bike but nothing really long.  Work has been super busy lately too so that has eaten into both my pool and bike time the last couple of weeks.

I'm doing IMCdA and IMMT next year and they're 7 weeks apart.

Three months apart wouldn't be that appealing to me because it's almost like you have to train again as opposed to sailing into the second one with the fitness boost from the first one.

I haven't done it, but from what I've seen this idea here tends to work. Basically, either far enough apart to recover well (pysically AND mentally) and then build up again later, or close enough that the specific fitness from the first can carry over into the second. How much that is can vary some from one person to the next. Do try to watch out for that no mans land mentioned, where the IM specific training might not carry to but you also won't be built back up enough to get away with not doing it. You have a few IM's, so that can help in understanding the recovery and where you might be in trying to pick it up again.

Definitely variable to the individual.  The 10 week between races for me right now is too much.  I think 6-8 weeks would work better for me.

Having done both of those races on different years, my opinion:

1) Make CdA your "B" race and take it easy.  No pushing the run even though it's your strength.  That's easier said than done on race day, but keep LT as your focus.
2) Ride hills, and when you think you're doing that, go find bigger ones
3) Set up your bike with easier gears for LT - possibly to the extent of using a non-standard cassette/derailleur if necessary

Your 11:40 is faster than my PR.  But at LT (and please don't take offense at this): your bike time tells me that's where you need to focus.  Especially if you're going to stack another IM in front of it.  If you spend too much time on the bike, it's going to be hard to run no matter how easy you rode.  More so at altitude.

Edit: also, I've done 2 in one year - CdA and Western Australia, which are 6 months apart.  Spreading them out like that is good physically, because you can get a break and then train up again.  But I found it tough mentally to get ready for the 2nd one, although I still improved my time on the easier course.

It's going to be different for each person.  You know your body and mindset best.

Steve, that sounds like a good place to start for the recovery, and see how you're doing from there. For awhile, I'd work on building back up the volume *and also* working on the intensity. I put in a number of blocks (2-4) that are ~20-30' long into several times a week and the intensity will vary from high Z3 up into stronger Z4 depending on what all I have going on. Sometimes having one ~45' long after them. From previous conversations I know you're getting on hills, but are you watching your effort level in a manner like this? I know you use HR instead of power, but the zones are still about the same. You also get on the hills a lot, but can't remember if you're watching the effort like this. Hills don't automatically do something for biking, they just make it easier to push some more as people are more inclined to work harder on them. Take some lap splits when you do these things so that you can see what you did afterward. To make sure you're working where you think you are. You can check your HR average and the graph profile to see how it goes. Put notes on this in your logs to track them better, if you aren't already doing this elsewhere. It can be rather eye-opening. I see next to nothing in descriptions now, just the overall ride time & distance with maybe an occasional note that hills were present, but not how they were taken. Including something like 2 x 10 mi hill, 45 & 48 min each, Ave HR 160 & 163 (or whatever is appropriate for you) is a LOT more informative. Not just for anyone else seeing what you're doing, but you for when you look back over a month of work you can see what you did much better.

And for the shorter steeper hills, from your thread on the pulled calf muscles, those sound like a bit too much, even with the extra gear of the 12-30 cassette. So would stay away from doing repeats on them for awhile. You were getting hurt, cadence was going rather low, and possibly needing to stand(?) so it was too much. Build up for awhile with the other training and then maybe add in a little later. If there is some nice riding out past the steep ones, then sure go over and do it if you feel safe, but don't make a point to do repeats until your conditioning is stronger again.

It's not necessary to have hills to get stronger on them, but it is helpful to be familiar with them to know how to negotiate things better. Right now (and for awhile) just focus on getting stronger. You ride a lot (if not entirely) outside, so you'll be very in touch with your bike.