Introduction
I started training for triathlon at the end of 2003, coming from a very lazy background
with no previous sporting activity. After a lot of sprints, Olympics and a half
Ironman I decided I'd have a bash at a full Ironman. In July 2005 I completed Ironman
Austria in 12:58:14. You can read about all my races and event history using the
drop down menu at the top. After Austria 2005 I quickly decided I wanted to give
my best shot at an Ironman, set up the whole season for one race and do my very
best to put in the best time I had in me on that day. Total focus for Ironman Austria
2006.
This page is to document my progress, training and, hopefully, to show that Ironman
isn't that difficult. I'm completely self coached but rely on the help of
the good people from
tritalk.co.uk
forum who have offered me first class advice, inspiration and kept me going throughout
my triathlon life. This page describes my training and is therefore specific to
me but feel free to use what you want. For information, I've listed my training
for IM Austria 05
HERE.
I'll have several training blocks, all 28 days each, that contain three hard weeks
followed by a fourth rest/recovery week. Each will have a set target and schedule
that I'll explain as I go and do my best to keep to. The panel on the right is a
list of links I use regularly to plan my sessions and plot my progress (plus a few
other useful one's thrown in for good measure).
Each training block is four weeks but not each week in the block is the same. The
idea is to vary the load on the body to maximise the adaptation time and to use
your time wisely to develop your body.
Phase 1 - Technique
Aims
Between now and January 29th, work on technique. Keep the sessions fairly informal
but really get the technique down. For me that means learning to swim, I've messed
around with swimming for far to long and I really need to learn how to swim properly.
There's nothing wrong with my swim endurance and I can swim 4km fairly easily so
I'm guessing my stroke isn't a total disaster but however fast I try to swim it
always ends up being the same speed. So I'll get some lessons from
Sleekerswim and sort it out.
I'll also make sure my running technique is OK and I'm not getting sloppy. I spent
a lot of time last autumn working on my running so I'll make sure it's still OK
this autumn. That includes making sure I don't heel strike to badly and I have a
quick turnover and shorter strides where my foot lands under my body, not way out
in front.
I'm fairly happy with cycling but I'll make a few small changed to my bike position,
mostly going lower on the front and bringing my saddle forward.
Reality
I attended the swim stroke analysis day run by
Sleekerswim and immediately saw results. On the day my stroke count dropped
from 17 (per 25m length) to 14 but more important than that, I now have a long list
of things to work on. At last I know where I'm going wrong and have started to use
my time in the pool much better. I'm also doing a coached swim session once every
two weeks to keep things moving in the right direction.
I've lowered the handlebars on the bike, it's now much lower and my back is flatter.
As a result of that I've moved my saddle forward and up to bring my legs and torso
back into the right place. It feels pretty good, probably better than before. I'm
also doing more Spinerval turbo sessions
which is making me stronger on the bike. Longest ride for this phase was no more
than 2.5 hours yet I still feel a better cyclist.
Totals (Jan): Swim 8.8km: (3 hours 40 mins), Bike: 547km (20 hours 34 mins),
Run: 90km (9 hours 08 mins), Gym: 2 hours. Total: 35 hours 22 minutes
Phase 2 - Base 1
January 29th to February 25th.
Aim
The aim is to do four weeks of good consistent training, working to a schedule,
while continuing to work on my weaknesses and avoid injury at all costs. I've been
speaking to Paul from SwimSmooth who has
assisted me a great deal on my swim technique. I've bought the DVD which breaks
down the swim stroke into bite size pieces and for a few gold pieces he'll have
a look at a couple of video's of your swim to give personal feedback. I've started
swimming with Bromley Masters again for some interval training (and the chance to
swim in a clear lane). For cycling I've joined a bike club,
34 Nomads, and intend to do the club 10 mile TT's for some speed work. I'm
not to bad at running so just getting back into it and keeping on top of those niggles
is the goal.
Reality
Swimming continues to improve and sessions are now a regular on my weekly roster
now I've joined the local Masters. That gives me a good interval session once a
week that I back up with a technique session with a swim coach (Sleekerswim).
Thanks to Paul at SwimSmooth my swim training
is following a progression and I do feel I'm getting better, even though progress
is slow at times. Due to the weather I haven't been outside for more than a couple
of hours on the bike, even though that's not ideal it's to be expected. I would
have liked to have clocked a few more cycling miles but I'm still a long way in
front of last years schedule so should take encouragement from that. Running is
getting back on track and work on lowering my cruising HR is going very well, it's
down from an average of 165-170bpm on my hilly 2 hour run to 148-152bpm (for a similar
speed). The only downside for this phase was a cough I picked up during that last
week that cost me several days of training.
Totals (Feb): Swim: 13.8km (6 hours 50 mins), Bike: 337km (13 hours 40 mins),
Run: 99km (9 hours 55 mins), Gym: 2:25 hours. Total: 32 hours 51 minutes.
Phase 3 - Base 2
February 26th to March 25th
Aim
To start building up on the distances of the long bike rides. Concentrating on keeping
my HR in the target zone (zone 2: 65-75%) and start work on a nutrition strategy
for these longer rides that I'll use for the race. I also plan on doing more long
intervals on the bike keeping heart rate at the upper end of zone 3, this should
help with bike strength and build on my aerobic base. For running I'll keep things
as they are, one long 10-14 mile run per week and one short faster 5 mile run. Only
doing two run sessions should cut down on the chances of injury and give me more
consistent training. For swimming I'll continue as I am, two sessions a week.
Reality
Training was affected by persistent coughs. I've not done much swim training at
all, the breathing pattern of swimming made the cough much worse. But cycling and
running have been less affected. I've had to take it easy a few times on runs but
that's not such a bad thing for me, I have a tendency to self destruct on a run.
I've been doing lots of long intervals on the bike to continue work on my aerobic
system and during the one long outside ride I managed I felt really strong over
the whole 70 miles (although it was still very cold). Also continuing work on bike
strength with big gear workouts, I've made a friend in the Spinerval DVD's (Hillatious,
Mental Toughness and Timetrialpalooza). For running I've taken my long run up to
15 miles which did bring on a few injury problems which luckily eased off after
a week or so. My short run of the week, 5 miles, continues to get faster and faster,
taking a minute or two off the time each time I run it. Feeling pretty good on the
whole but need to get back to the pool.
Totals (Mar): Swim: 3.6km (1 hour 45 mins), Bike: 652km (26 hours 39 mins),
Run: 104km(10 hours 19 mins), Gym: 2 hours 25 mins. Total: 41 hours, 08 minutes.
Phase 4 - Race Month
March 26th to April 22nd
Aim
This month sees a break from the traditional build up to an Ironman. As a mental
break and just for the fun of it I'll take a rest from the tightly scheduled training
and do a few races. This should move things nicely from base work into the higher
intensity final build phase that comes next. Fortunately the weather is a lot better
and I'll still be getting outside for my long run and ride each week. For races
I'll be doing one triathlon, Sevenoaks Sprint, and several bike time trials starting
with a 12 mile hilly then a 10 mile. The Ironman will always be on my mind and I'll
not be doing anything stupid to jeopardise it but I'll definitely be having some
fun.
Reality
I've put up a couple of brief race reports, have a look on the drop down menu at
the top. Sevenoaks Tri went very well and I managed to sustain a hard effort for
the whole race. I did slightly injure my left quad but a bit of rest and some massage
sorted that out. I also did my first time trial, a club 12 mile hilly race. That
was good fun and much less hassle than a triathlon. The 10 was cancelled due to
road works on the course. In all, it's been a good month and included my first 100
mile ride of the year.
Totals (Apr): Swim: 8.6km (3 hours 42 mins), Bike: 606km (24 hours 58 mins)
Run: 96km (9 hours 1 min) Gym: 2hrs 55 mins. Total: 40 hours, 37 minutes.
Phase 5 - The Final Push
Aim
This is the main bit, the section that all the other training and testing has been
pushing towards. They'll be lots of long bike rides, long difficult runs mixed in
with the regular interval sessions I've built up into my weekly routine. The first
priority, even more important than hitting the training targets is to stay injury
free so I'll be having more sports massages in this phase, probably every two or
three weeks.
I've decided to work to a 14 day cycle to avoid the risks of injury from the long
runs. If I space them out it'll give me a chance to get over them. Something like
this:
Sunday: Long bike ride
Monday: Rest day
Tuesday: Swim am, Gym pm
Wednesday: Interval bike
Thursday: Long run
Friday: Swim am, Interval bike pm
Saturday: Interval run
Sunday: Long interval bike
Monday: Rest day
Tuesday: Swim am, Gym pm
Wednesday: Interval bike
Thursday: Fast longish run
Friday: Swim am, Interval bike pm
Saturday: Interval run.
Reality
This phase went very well, I got in all the long rides and runs I wanted with only
one small problem on my longest run (aimed to do 20 miles) where I had to stop as
I felt ill from a infection I'd picked up earlier in the week. Managed to clock
5 hours for a 100 mile time trial which is very encouraging for the race. Started
to feel unwell in the final week so I eased up and started the taper early, cutting
back on a few sessions.
Totals (May): Swim: 15.4km (6 hours 30 mins), Bike: 594km (24 hours 46 mins)
Run: 114km (10 hours 38 min) Gym: 4hrs 15 mins. Total: 46 hours 10 minutes.
Totals (June): Swim: 14.4km (6 hours 10 mins), Bike: 739km (27 hours 54 mins),
Run: 134km (12 hours 25 mins) Gym: 4 hours 20 mins. Total: 51 hours 15 minutes.
Phase 6 - The Taper
Time to back everything off and recover from all those hard sessions. Unfortunately
I seem to be recovering from a cold or something so any thought of putting in a
few high intensity sessions has gone out the window. Most important thing now is
to get to the start line in a fit state to execute the best race within me.
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