Howdy. Below you'll find the training I did in preparation for 2001 Ironman California. I broke the training into two 3 month portions. In the first 3 months, I focused primarily on running, my weakest event. In the last 3 months, I focused primarily on cycling with one key long run per week. I also did some periodization training, going on the philosophy that's been made famous by Tudor Bompa and Joe Friel.
It is called periodization. This means that every third or fourth week you reduce the training by approximately 50% and then test your fitness on the last day with a race or race intensity workout.
For the most part, the training plan worked well for me. I was working full time during this, and averaged about 20-22 hours per week. Personally, I would have liked to do more, but I simply ran out of time.
There's no doubt in my mind that the key to a strong Ironman performance is a substantial period of base training which includes steady, long rides and intelligent running. If you have the time, I would suggest an average of 300-400 miles of riding, 40-60 miles of running, and 15,000-25,000 meters of swimming.
But the fact is that most of us don't have the time to train this much, and we have to make creative training plans to compensate for it. So maybe the stuff below can give you some ideas about how to work it. I'm not going to tell you I'm an authority on the subject after only one Ironman attempt, but I did go out and break 10 hours. My splits were 47:53 on the swim, 5:11.58 on the bike, and a 3:37 run (1:39 at the half, then I bonked). I took 45th overall with a time of 9:42.07.
On a side note, I raced faster and more comfortably in the early season sprints while in the midst of this training plan. What that says to me is that, for me, a higher total volume of training gives added fitness to the shorter, higher intensity races. This probably does not hold true to everyone, but I would wager that many of the top ITU and Ironman competitors have a high total volume.
DISCLAIMER: Any and all are welcome to copy/distribute/use my schedule, but I am not responsible if you burn out or get injured. This program is worth only what you paid for it: nada.
1999-2000 Winter Training below
Guess what? I made the All-American USAT list for the 25-29 age group. You can check it out HERE. 28th overall, not too bad.
Okay, the base training is done. Averages for the twelve weeks are:
Bike: 167 per week, long 220, short 100
Run: 35.25 per week, long 45, short 17 (at beginning)
Swim: 7430 yds per, long 12000, short 0
Weights: 1 per week
I am now onto more quality workouts. Will keep the average at about 150 bike, 40 run, and 15,000 yds swim per week. I am debating doing the whole coca cola series and chasing the prize money, but I might just stay local and do clermont and other races. Big ones will be St. Anthony's, Memphis in May (where I'll race pro), and USTS Atlanta (pro). Stay out of trouble.
Week one-Dec 20
Week two-Dec 27
Week three-Jan 3
Week four-Jan 10
Week five-Jan 17
Week six-Jan 24
Week seven-Feb 1st
Week eight-Feb 8th
Week nine-Feb 14th
Week ten-Feb 21st
Week eleven-Feb 28th
Week twelve-March 6th
Remember my philosophy: have fun.
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