How to start training again

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Permalink Reply by Mike Llerandi on February 3, 2010 at 9:01pm

It's pretty hard to answer this, since it sounds like you're fundamentally not really into the process of training for an Ironman. The fact that IM CdA is at the end of June is an interim deadline to achieve a particular fitness level, but if you're not dedicated to following a lifestyle that includes treating yourself like an Ironman athlete, then the outcome at the finish line won't be as meaningful as it could be.

If I were you, I'd ask myself that serious question about my dedication. If you're ready to go, then lay out your weekly schedule, make the time to prepare yourself, study the program, and get started.

It's that simple, but not easy. And that's putting "process" above "outcome" -- which is where all the gains come from, in the end.

Just my $0.02,

Mike

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Permalink Reply by Mike Johnson on February 4, 2010 at 2:17am

Thanks for the quick response. Good point on the reality check – this is going to be a learning experience for me to say the least. I actually used the plan in 2008 and had a successful race for me (14:25) felt great the whole race, no injuries, no nutrition/hydration problems etc – in short it was a blast. Promised the wife I would take a year off and found I really struggled to get motivated to train without a race objective during that year. Success for me this year would be to finish without a tremendous amount of agony – not looking to PR but 14:25 is certainly not a blistering pace. I am all in at this point and the family is in full support.

The plan I laid out is: Preseason Weeks 3-5, 10-12, 16-18 (these looked like cycles based on the ratios in the Super Coach guide) and then the entire competitive season schedule. I spent four weeks just building up to 8 hours of weekly volume. Last week completed Preseason Week 3 without any issues - so far so good. The advice I am looking for is 1) whether it would be better to ramp the volume more slowly or to just jump into the plan described above and 2) how much benefit the 84% plus interval sessions will provide versus the risk of injury (IT band etc.). Having confidence in the game plan removes a ton of stress for me as I tend to over-analyze and my energy would obviously better spent on training than worrying.

Your wisdom was a key to my success in 2008 – just hoping you can point me in the right direction again and provide that boost of confidence in my game plan.

Thanks Mike – I really appreciate all that you do for the sport of Triathlon

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Permalink Reply by Mike Llerandi on February 4, 2010 at 6:26pm

Hi Mike,

Thanks for the additional background & kind words -- I think the ramp could work the way that you've laid it out, and that would be how I would approach it if I were you. That said, it will be important to get adequate recovery (sleep and good diet, mostly), but also to adjust early on if you are feeling overly fatigued. If that happens, then trim 10% off the volume on a workout-by-workout basis (trimming the main set, in the case of interval work.

As for the higher intensity work, that actually helps in ways that aren't initially obvious -- improving your economy, particularly with the running intervals, brings significant improvement to your longer efforts. Stay on top of that work, and keep it in your plan if at all possible.

As you know from your previous experience, the plan is about as minimal as you can get while remaining serious about having a good performance and overall experience. Take the time to make the adjustments in your schedule to minimize the impact on your family life, work results, etc. There's enough room in the week if you want to find it!

Take care & have fun with it!

Mike

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Permalink Reply by Mike Johnson on February 4, 2010 at 6:43pm

Thanks a ton Mike I'll let you know how it goes!

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