Monday, July 24, 2017

2017 Ironman Florida Training Plan

My 20 week Ironman Florida training plan started on Sunday, June 18th with a day off. That's what I'm talkin' about - less workin' out and more thinkin' about workin' out! Thinking ahead though, I decided to ride 40 minutes on the trainer on Sunday to get myself psyched-up for the days and weeks of swimming, cycling, and running to come. My goal this time around is to finish the 20 weeks with 100% of my training done. Wasn't that what I had planned before? My two previous attempts at Ironman Florida in 2011 and 2013 had me finishing only 75% and 69% of my plan, respectively. In 2011 my running game was tops. In 2013 my running suffered as I focused on swimming and cycling. My swimming results were only slightly better than in 2013, as compared to 2011, but my cycling was awesome. I finished the bike segment in exactly 5 hours. Not bad for an old fart! This time it's gonna be different. I'm gonna stick to my plan as much as possible and we'll see how things shake out.

I used Microsoft Excel to create my plan. I added extra cells (not shown) with formulas to help me calculate my weekly and overall progress over the next 20 weeks. This plan calls for 304 hours of exercise.
Week 1 through 7

Week 8 through 12

Week 13 through 16

Week 17 through 20
Good luck to all my fellow Ironman Florida competitors. Train smart, stay safe, and don't forget about your nutrition, rest, and transition.

Thanks for reading.