Thursday, June 13, 2013

John's IMAZ Training Plan

Stumptown Olympic Triathlon (Blue Lake Oregon) .  My first Olympic Distance event.

I was so excited and happy about finishing, I ran past the finish chute and had to turn around and go back to run though it the right way.  Of course the announcer had fun with that.  Something about me enjoying the course so much it looked like I was going to run it a second time.  

Okay, I promised a summary look at what I have for a training plan.  Here it is.  I will keep it updated weekly and make any comments throughout the week on how things are going as far as;

  • Meeting the weekly goal
  • Roadblocks (life)
  • Diet and nutrition
  • Breakthroughs
  • Anything else that comes to mind

For example, yesterday was a great swim workout; 2,500 yds
200yd warmup
4x250yd -  25 fast/25slow, 50fast/25slow. 100fast/25slow
8x100yd tempo pace
500yd cooldown

My goal for the Challenge Penticton Ironman Relay is a 75 minute swim.  I have some work to do but I think it's doable.  I have the 70.3 Ironman in Lake Stevens in July.  It will be a good open water test benchmark.

Here is my training plan.  My training weeks start on Monday so I am still in week 6.  I am on track for 18 hours total.  Still shy of my planned.  This is where I might have to adjust just due to life and the fact that my planned number of training hours is based solely off of the suggested annual training hours for an Ironman in the "Triathlete's Training Bible" of 600-1200 hours.  Definitely not off of any past experience.   I put myself on a run rate of 700 hours from January 2013 to IM Arizona in November.  With life and the fact it is my first Ironman I might be stretching it a bit.  I have to be careful I don't end up in an over-trained mode but still put in the needed time to complete my first Ironman in a reasonable time.  It's a plan, and plans are meant to not only be followed to the letter, but when necessary, adjusted or fine tuned.  So it's a start.

2013 IMAZ Completed Training Plan

One thing I have learned so far is that there are the three disciplines of Swim, Bike and Run.  Then there is the fourth discipline of Nutrition.  Now I think there is a fifth, the Plan.   It's a lot of work in of itself.  I know it will be worth it come November.  I just hope I planned enough.  We'll see.

No comments:

Post a Comment