SuperCoach: Free Ultra Distance Training Plan

Comment

Comment by Jonathan Gerbode-Grant on February 23, 2010 at 2:00pm

Hi Mike, First off...thanks a bunch for putting this training plan together. A friend of mine took it to being a Kona qualifyer, so it obviously can work! I do have a couple questions. The first is in reference to the word "easy". Many times there is a "to be done easily" at 75% or so for the bike portion. I actually don't find it easy at all to maintain 75% for a half hour or longer. Am I doing something wrong here? Second question is: In week 10, Saturdays' workout was supposed to be a repeat of four weeks previous...however, the bike intervals were 3 miles in lieu of 1 mile four weeks prior. How are we supposed to compare the times if the distances are different? Are you just saying time per mile? Those 3 x 3.1 mile stints at 85% on my trainer kick my butt...seriously. My last question is, how do you recommend modifying the program for HIM athletes. Due to my inexperience in running, I am modifying the program because I don't want to deal with injury. What should I do in terms of the bike and swim?? Should I change anything at all?

thanks!

Jonathan

Comment by Belinda Kissack on September 3, 2009 at 1:20am

Hi Mike,

I wanted to let you know that I used your endurance plan for IMC 2009 this year and was astounded with the results.

Last fall when i announced i would be racing a number of people said go for it, but quite a few were shocked not really expecting that I would accomplish the feat. I had done three marathons and they were 4:27, 4:40 and 4:22 and t 1/2 IM's that were 6:05 and 6:45 over a 5 year period.

After following your program from December 28th up until August 30 - with only a few modifications I had hoped to achieve 13:30, but i should have guessed something was up when i took 45 minutes off of my previous best 1/2 ironman time.

I completed IM Canada in 12:28. I have a few people already asking which program I used and I have been happy to tell them about yours.

I found the training very manageable, i was never overwhelmed, and it seemed perfectly tailored by using heart rate data.

I found that the program challenged me to get my heart rate up on the bike which I would not have done otherwise. I also found that i had difficulty trusting the plan to increase intensity during the taper - but man it worked. My favorite part in the race was when i went over the timing mat, knowing that my husband would be watching the results. I knew he would be stressed about me going too fast and cooking my day, but i didn't and continued to ride and run strong for the rest of the day.

Thank you again for the program. Do you have a plan that works specifically for running? I'ved decided that is where I will work this fall before tackling some more 1/2 IM's in the spring.

Belinda

Sincerely, Belinda

Comment by Stacy Pagnani on August 10, 2009 at 4:24pm

Ok one more question, I noticed a lot of the workouts include monitoring you're heart rate...is there a good inexpensive heart monitor out there I could purchase?

Comment by Stacy Pagnani on August 10, 2009 at 4:14pm

Hey everyone! I just have a quick question...I'm just getting back into my tri training after having a baby 7 months ago. I signed up for my first full IM, i've done a 70.3 last year, and I need to get back into tri shape. Is there a good workout plan for this and also my IM is just under 40 weeks away about where should I be with swimming, and biking before I start this ultra distance training program? I'm not really worried about the running I've already done an ultra race and I have a marathon in a couple of weeks.

Comment by John S. on July 15, 2009 at 1:59pm

Just posting a concern. I was training for '09 IM-WI using the 36 week plan. Last week diagnosed hip/pelvic stress fractures (haven't been able to run due to severe pain onset a few weeks ago). I'm a seasoned marathoner - qualified for and ran Boston this past April - and have put in plenty more running miles than the 36 week plan calls for each week. The problem is the sequencing of the runs in the plan - I've always thought it could create injury (and I was right). Running fatigued (Sunday long runs following extensive Saturday workout) w/too much tempo pace running w/out enough recovery/maintenance running can be problematic and introduce injury/overtraining problems. Joel Friel and others often comment on this. I should've listened to them - be careful to all of you following this plan as sequenced - you might end up where I am right now, which is having to cancel the rest of the season - including my target Ironman event this fall!

Comment by Ken Milam on April 27, 2009 at 7:20am

Hi, I am curious about the use of a single max rate for all three activities. I have previous read that lactate threshold levels for each discipline is likely different (due to various muscular and aerobic efficiencies that one might have in one sport but not the other), and therefore, targeted aerobic zones should be different for each. What do you think? Thanks

Comment by Boaz Zimmerman on January 8, 2009 at 3:51am

I'm from Israel and I have started this program recently, currently week #4.
I'm training for IM South Africa 2010 and decided to start with this program to build my Aerobic Ability.
I'm cutting off the swimming sessions and added 2 GYM Workouts together with short swimming sessions focusing on Form only.

Comment by Peter Peacock on July 26, 2008 at 10:37am

All I can say is a big thank you! Mike there were 4 of us that followed the program diligently with our goal event being IM Lake Placid. We are all from Moncton NB Canada so trained through a very snowy winter and a wet cold spring. That was perfect conditions for Placid as we were pounded with 3 inches of rain. Not only did you have to be in physical shape to complete the race you had to be mentally tough to battle through a wet, soggy day. How many times do you ever hear of hypothermia being an issue at an IM race in July?? Any way the training paid off big time. All of us exceeded what we thought we could do despite the crappy conditions. For me, I am taking it easy for a week or so then jumping back into the program as I earned a spot for Kona!! Mike, thanks for a great training program and to all those out there that may wonder if they are doing what it takes? I say yes, stick with it and you'll cross the line feeling better that you ever anticipated.

Comment by DAVE on July 24, 2008 at 9:17am

Mike
What are your thoughts re gym work,was thinking about adding sessions into the training program,what would you suggest from a frequency point of view and the days i could slot them in.
Thanks
Dave

Comment by David Forbes on July 3, 2008 at 10:58am

General Question for gearing up for IM WI. I noticed that week 9-competitive has the longest run day and is the biggest week. Looking at other programs they have long runs (20miles) three weeks out from the race. With this program all I can think of is that these long runs deplete your legs and the less is more approach is better? Comments

• ‹ Previous
• 1
• 2
• Next ›
• Page