The Plan: Mark II

In terms of my intial training plan, I was meant to have completed some consistent and important Base training over the last few weeks. This didn't happen, and based on a couple of runs last week and some observations taken during yesterday's threshold session, I haven't developed a strong fitness base. This has influenced the main changes to my revamped training plan.


The main change, is I am now extending the base period, and shortening the VO2 period before leading into the rest of training. The general approach is still in line with my initial training guidelines:
  1. Develop and maintain a body capable of handling and adapting to the training
    load
  2. Progressively develop a sound, but not overdone aerobic base
  3. Increase VO2max to as high as possible
  4. Increase velocity achieved at Anaerobic Threshold
  5. Increase ability to sustain Anaerobic Threshold
  6. Develop specific race skills and abilities
  7. Recover appropriately

BASE (6 weeks)

Even development of all aspects of fitness with particular focus on Guideline 1 is the goal here. To achieve this, a training week will consist of 8-11 days (depending on work commitments), and will include the following key sessions:

  • Long endurance at 60-80%HRmax (2500 swim, 80-110km bike, 2:30-2:50 run)
  • Threshold at 80-90%HRmax as 2x20min or 1x30min
  • VO2 at >90%HRmax as 3x3min with 5min recovery
  • Plyometrics
  • Strength Training x2

On top of these I will include low intensity, easy aerobic and technique sessions in each discipline. Overall the training load should feel comfortable and recovery should not take longer than 24 hours from each training session.

I will finish this period with two running races (10km and 5km) and a sprint distance duathlon that will take place of the Threshold and VO2 sets. These races will play an important role in determining paces and heart rate zones for the following phase.


VO2 (4 weeks)

These four weeks are devoted to increasing my VO2max, otherwise termed my aerobic capacity. The typical session to achieve this will involve training at paces eliciting a HR greater than 90% of my maximum held between 3-6 minutes with 3-5 minutes of recovery.

In keeping with possbily the most important aspect of Ironman training, developing a sound aerobic base so I can cover the distance I will maintain a long endurance session in each discipline. Continuous swims will build to 3000m, I'll cover 110-130km on long rides and maintain running between 2:30-2:45.

Training weeks will revolve around a 6 day cycle and on top of one VO2max set and one long endurance session in each discipline will include one plyometric set and one strength set. Threshold training will be dropped in order ensure a managable work load. It is important to remember that the VO2max sets as described above do have a positive effect on threshold paces. The extra low intensity sessions will be significantly curtailed, and will likely on consist of short active recovery work.

AT (4 weeks)

Now the focus shifts to increasing the speed achieved at around the so-called anaerobic threshold. I will use two key sessions for each discipline. The first will be intervals of about 10 minutes at 85-92%HRmax with short recoveries. The second will be a steady session of 30-45 minutes at 80-90%HRmax.

The endurance sessions will see continuous swimming reach 4000m, cycling 150km and running 3hours held at 70-80%HRmax. VO2max will be maintained with a short brick session every couple of weeks. Strength and plyometrics will be combined into 2-3 sets per week.

HIM (4 weeks)

Two weeks of fine tuning lead into the Shepparton Half Ironman, followed by two weeks of recovery.

IM I (8 weeks)

The key here is volume overload. I'll be looking to achieving swims of 6000m, rides of 200km and long runs over 3 hours. The second goal is to extend my ability to work at or just below my anaerobic threshold with progressively long sets at 80-90%HRmax.


IM II (8 weeks)

Race simulation and Ironman pace work are the main focus before leading into the taper.


"The journey is the reward." - Chinese Proverb

Comments

Post a Comment

Popular posts from this blog

Sandy Point Half Marathon

Image
Any race that uses a picture of myself as promotion makes me think I should compete in it. Wouldn't want to disappoint the masses. Last year my race slow and cold over the same course. A time of 1:30:20, was disappointing and a kick up the backside to get to what really works in training. Since then I have put in a lot of consistent kilometres and have seen some improvement. I was definitely going to race faster this year. Based on my race results over the last few months the hope was to see if I could get down to near 1:24:xx. The weather was very different this year. Far from cold, in fact I think it was our warmest night in a few months. However, there was a Damaging Winds warning issued, with predictions of 65km/hr gales to slow things downs a bit. The winds hit, according to the weather sites: NNE averaging around 50km/hr with gusts of 76km/hr. That made for some interesting race tactics. Luckily the rain held off until after the race. For some reason I felt ready with only 1...
Read more

Fitting Together

It's interesting how easy it suddenly becomes to prioritise aspects of life. I have missed plenty of training in the last week, but for the first time in my life, it really, and I mean really doesn't matter. That's not to say I am throwing training on the back burner. Far from it. Of course I am finding it hard working out how life now all fits together, but I am thoroughly enjoying the process. Training is now just part of the puzzle. What was a very easy load a couple of weeks ago, is now just manageable. This is what I anticipated. As things settle down and I work out of few things the training load should again become much easier. At the moment it looks like I will be able to get in all the key sessions, so in reality it is going fine.
Read more

The Gorge

For work I am currently stationed away from my normal branch. This is a recent roster change that I am not too happy about due to a number of reasons that I won't go into here. The good thing is that it gives me different roads to ride on when commuting. Nothing like a bit of variety to break things up. One particular bit of terrain that I now get to cover is known as the Gorge. It is exactly as the name suggests. The road that takes you into the Gorge is simple. One side is a very wide bend, that could almost be thought of as a straight road. The other side involves a couple of reasonable bends, which wouldn't normally be an issue, but can be when hitting speeds of 60km/hr on the descent. I want to make it clear that the Gorge is far from the toughest of climbs, while quite steep on both sides it is relatively short. So what is it about the Gorge. For me it has provided a good bench mark for my cycling fitness. Back when I first started on the bike it took all my ef...
Read more