Starting The IM Training Plan
Well it has begun. 25 weeks of structured, calculated and dedicated training. I put the plan together a while ago, but have been a busy man! As well as being back to work, I am in the process of setting up my own Web Design company to pay a few bills and finance my training lifestyle, and I also had my last weekend with a social life (well out all weekend) before training really ramped up, with 2 friends birthdays and an excursion to the lake district. At least that’s my excuse for taking so long to put this up…
Anyway, the next block of training covers the first 5 weeks up until the 7th March. The last 4 days of that week I am off to Russia to see my girlfriend, so will have a bit of rest from training to recover from the block. For the block, I do yoga on thursday, and will also do 2 weights sessions a week to help with injury prevention and general body conditioning. There are 3 swims a week, 2 interval swims and 1 technical swim, though they will all have technical work in them. I will do 2 long bikes a week, at the weekend each with a short run (for now) afterwards to get used to running off the bike, and there is also a dedicated brick session in the week. I will do my long run mid week, as this allows me to have 2 days where I can spend a lot of time on the bike, which I finds really helps to improve my cycling fitness and to keep me fresher for the run, whilst still having the run to improve my run economy and form. I also have an extra run and extra bike to fill the week in, and to proivde some steady state work, or higher paced work when the time comes.
This is the plan for the next 5 weeks:
As well as putting together the detailed plan for the next 5 weeks, I have also done some rough outlining for the year. As you can see in my Schedule, it is quite a busy year! And more races are still being added, with the most recent the Ribby Hall Triathlon, which was announced yesterday. This is run by the same people who did the old St Annes Triathlon, and Fleetwood Triathlon, which I did last year. Being a similar race, with similar competitors I am hoping to win M20-24 again. It should be a good test of the form anyway.
Putting all the races down that I plan to do, allows me to know which I want my A race to be (IM Switzerland obviously) and to plan the year around it. It allows me to know what period I am in for each week of the training plan, what races I have coming up, what weights periodisation block I am in, and so helps me to plan the training plan. So far I have done up to Switzerland, anything after that will be planned once I have done Switzerland, I am going to have lots of time on my hands after that! This is what it looks like:
I am now in week 2 of the plan, and despite Sunday not happening thanks to going to bed at 6 on Saturday, well Sunday morning, it is nice to be back into things. With the Fred Whitton Challenge in a few months, we have started to scout out the course, doing the first 33 miles of the course on Saturday. It isn’t too bad, though it will be tough. We did the highest climb on the course, Kirkstone Pass, which was fine as it isn’t too steep, but had a 22% long climb on the way back that I ended up walking up half. It is an odd sensation putting everything you have into the pedals, only to have the back wheel lift up off the ground becuase all your weight is so far forward! Was an excellent ride, and the weather was amazing. If it had been 20 degress more, I wouldn’t miss Lanza so much! The course has been broken down into 4 chunks that we can incorporate into looops, so will do these over the next couple of months, as well as the entire course over 2 days at the end of april.
The first week has gone well, and I am really feeling the effects of camp. Although I may only be marginally quicker, if at all, my fitness has been given a great kickstart and I am in a much better place than where I was this time last year. I feel a lot better on the bike, running and especially in the pool. It was also very pleasing to see that when I was doing sets of 100m in the pool, my times have gone from 1:46ish pre-camp, to 1:36 post-camp! Very happy!
Week 1 totals:
Nothing compared to camp, but still massively over this time last year. Still, only 24 weeks to go…