Ironman training strategy?
ipay1980
Posts: 84
in General Chat
I completed my first ironman in 2006, in approx 11hr20 min. Am now going for ironman uk this year. In 2006 i based my training plan upon a programme outlined the year before in 220 - the principle being 3 harder weeks, one easy, and then gradually increasing time/distance, before the taper?
I understand that another approach is to try and increase the distances/time sooner in the programme, and then drop have less frequent larger amounts, and more speed, power?
Does anyone have any advice on this?
My concern is not sure if body would cope with increasing volume that quickly, and secondly, should i stick with what i know?
I understand that another approach is to try and increase the distances/time sooner in the programme, and then drop have less frequent larger amounts, and more speed, power?
Does anyone have any advice on this?
My concern is not sure if body would cope with increasing volume that quickly, and secondly, should i stick with what i know?
0
Comments
This supports the 3 weeks followed by a lighter week philosophy. I'd stick with that.
A rule of thumb for volume increases is between 10%-12% per week, with the reduction in volume in the UNLOAD week, being variable (I like to cut it by 30%-40%). Just be sure to keep the Intensity at the same level.
There are a number of risks and pitfalls associated with trying to do "too much, to soon":
[ol][*]Injury - Connective tissue (Tendons, Fascia, Bones) tend to take longer to adapt to stress than muscular tissue, so Tendonitis, Stress Fractures and other issues can arise[*]Over Training Syndrome (OTS) - you will find yourself tired, unmotivated, restless - not good ever, especially leading up to an Ironman.[*]The training adaptations you are looking from will not be realized because you will not be developing your bodies energy systems in a fashion that is conducive to seeing improvements in performance.
[/ol]Stick with what you have achieved success with - refine the process, identify your areas of weakness and spend time improving them.
This refining process will see you improve.
Good luck
thanks
I used the 3 on 1 off strategy to good effect but thats not to say its perfect or to paraphrase Grace Jones perfect for you.
I had bench mark sessions that I did regularly in order to monitor progress but some times they became the focus of all my training! ie I forgot about the bigger picture
Did you keep a training diary last time? If so look over it and see when things were good and otherwise.
On reading this it probably throws up more questions than answers. I'd better sign off
take a look:
http://www.triathlonholidays.co.uk
Cheers,
Paul Morgan