Ironman Advice Required
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7th Jan '04, 6:09pm
I am training for ironman (last one in 1999) after birthing 2 children and knee surgery for Chondrmalacia (overuse/arhtritis). I am looking for advice on how to do less training but make more efficient use of the time. I am using Gayle Bernhardts book " Training Plans for Multisport Athletes".
I am looking for any general advice from success others have had. But also, specific advice regarding running, which used to be my strength, but due to the knee surgery (Sept 02) may no longer be. I also want to improve on the bike. I am working with a swim coach to help improve that. I have little time with work and kids.
Please let me know what works for you regarding less is more strategy.
My race is in the end of July, IMLP.
Re: Ironman Advice Required
8th Jan '04, 2:18am
You may want to take a look at Michael McCormick's training philosophy at http://www.triathloncoach.com/. I'm in no way affiliated w/ Mr. McCormick, but have read his training articles.
Best wishes on your next IM.
aliciap
Re: Ironman Advice Required
10th Jan '04, 8:05am
I recently bought "The Triathlete's Training Bible" by Joel Friel and it has been really helpful. Friel has estimates of 600-1200 hours/year to train for Ironman depending races and age and includes an example schedule for a November to October(IM Oct. 11) year at ~525 hrs/year. His program focuses on intensity & duration(swim/bike/run/weights), buildups and peaks, but pretty much covers everything regarding the triathletes needs(skills,food,supplements, equipment,etc). I believe it is on the net for browsing sections of the book.
I also read Total Immersion "Triathlon Swimming Made Easy" by Terry Laughlin. His video and book has been real helpful for me. He has other books that apply to other swim specific goals(long distance, masters racing, begiiner,etc.). He has a newsletter-Total Immersion which is on the web also. I would be interested in what your swim coach's opinion is on Laughlin's techniques/drills(slick and slippery through the water) to save energy for the rest of the race. Getting a swim coach is a great decision :P.
I am currently training(and injured :x ) for international/long coarse after a long layoff from triathlon. I have created a training log on excel, based from Friel's book log. If you would like a copy of my excel file let me know. I am shooting for ~550 hrs/year. I may tri :) a half IM at the end of the season Sept/Oct.
I find getting up early(430 am) and getting in the workout prior to work(and prior to family wakeup), works best for me, and then provides after-work short workout opportunities. Having a scheduled log and routine(and a great spouse and kids:) ) has helped me save a lot of time. I have a YMCA just across from my office which saves a bunch of time also. But, if one has a 50-60 cm workout ball, a bike windtrainer and can bear the cold weather to run(or has a treadmill) this would save time driving to the gym on the non-swim days. There are some great core and complete strength workouts for a workout ball.
I am certainly no training expert, but getting more out of less time seams to me to require cranking up the intensity :twisted: , which may work fine for sprint coarse, but IM is endurance based, requiring more time. I have improved my bike power by running hilly coarses and weight training. I also mountain bike moderately challenging single track on occasion to improve my strength/force and break up the workout blues. Road biking with a weekly group helps the motivation also.
Not sure if this was any help at all- Let us know at Peak Performance how it works out for you in July.
Best Regards,