Tuesday, June 14, 2011

My Ironman Training Plan

My 20-week Ironman training plan is ready to go.  I'm not so sure about my body.  Brain to Knees...Just hold on there little fellows, it won't be that bad!  Brain to Back...Don't you dare give me any trouble!  I finished my plan several weeks ago but haven't looked at it since then.  I uploaded it to Google documents in pdf format, should anyone get a wild hair and want to take a look.  The plan.  I've also included images of 5 pages of my plan.  The plan starts on Sunday, June 19th and ends race day on Saturday, November 5th.
The first page of my plan (weeks 1-6)
The second page of my plan (weeks 7-11)
The third page of my plan (weeks 12-14)
The forth page of my plan (weeks 15-17)
The fifth page of my plan (weeks 18-20)
To create my training plan I simply modified my plan for the 2010 ESI Ironman Augusta 70.3.  I multiplied most of the durations by 1.5.  If my 70.3 plan indicated that I should bike for 2 hours than I changed the duration to 3 hours for my full Ironman plan.  It's as simple as that.  I don't get into zones at all.  I know myself and I won't stick to the plan if it's too complicated.  When I train, I try to go with how my body feels that day.  If I'm feeling good I might really push it and if I'm feeling tired, I won't. 

I set up my plan to indicate hours of training as opposed to distances just because it was easiest for me to calculate.  My weekly training load of swimming, cycling, and running goes from a minimum of 10 hours and 45 minutes on week 1 to a maximum of 19 hours and 45 minutes on week 17.  Trying to fit these hours of training into a finite number of hours in the week, and still have time for the family, to work and sleep, will be a challenge.

As the weeks pass, I hope to chart my training mileage in the same way that I charted my foot race pace.  I like playing around with Microsoft Excel.

Foot Race Pace Chart
Well, that's about it.  I hope all my 2011 Ironman Florida competitors have their training plans ready.  I know some of you started weeks ago so I guess I've got some catching up to do.

Good luck to all and stay safe.