Ironman Training - Tune Up/Training Races | 80/20 Endurance

Ironman Training – Tune Up/Training Races

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  • #9410
    vdot64
    Participant

    I am considering purchasing an Ironman Training plan.

    The target IM is the end of August. I would typically run a few races during my training, HM in May, Oly in June, Half IM in July.

    If these races are in my Training Peaks calendar when I import the IM plan, does the plan get modified or auto adapt in any way to accommodate these races?

    If not, how would I adjust the assigned training to accommodate these races?

    Thanks

    #9413
    David Warden
    Keymaster

    Vdot,

    TP won’t dynamically adjust based on your race schedule. But, we can help with that adjustment here in the forum. If you confirm what Level of the IM plan you are looking to get, the dates of your tune-up and IM races, and the priority of those races, I’ll provide how to adjust the plan to accomodate. No purchase necessary! As long as I have that information I can lay out a proposal.

    We do provide a document Planning Your Race Season that covers this as well, but it’s really a best-case scenario if you can choose tune-up races for very specific dates in the plan, as opposed to having races already identified that you want to fit in.

    David

    #9420
    vdot64
    Participant

    Hi David, thank you for your quick response.

    Here are the dates for my potential races.

    Half Marathon – May 30 (B Race)
    Oly – June 19 (B Race)
    70.3 – Aug 1 (C Race)
    IMC – Aug 29 (A Race)

    I would like to race at least one Tri before IMC.

    As for the 80/20 Plan, after much internal debate and reading, I am going to go with Level 1 plus the Premium Strength Plan. From what I have read, it sounds like it is better to add training to L1 than to take away/miss training from L2. I would appreciate your comments based on my personal info below.

    I will be 57 at the start of the IM training cycle. I am a middle of the pack age grouper. I have not done a full IM in 10 years. I am very active, currently training 6 to 10 hours/week of unstructured training (run/bike/weights). I normally race every year and mix it up each year between running and tri events. Last time I training for full IM, I used Matt’s Level 4 plan from the “Essential Week by Week Training Guide” and I found that volume to be fine.

    Thanks

    Dan

    #9427
    David Warden
    Keymaster

    Dan,

    I endorse the Level 1 with strength training over the Level 2 without, good call.

    Using the Level 1 plan as our guide:

    – For the 70.3 swap the week of July 2 with August 26.
    – For the Oly swap the week of June 14 for June 21.
    – No change to the HM, perform it in place of the RF10 scheduled for that day.

    You can do all of these races no problem, they won’t interfere, and in the case of the 70.3 it’s actually the perfect time to do it.

    David

    #9444
    vdot64
    Participant

    Thanks David,

    I have purchased L1 Ironman and the premium strength training plan.

    I have 17 weeks until the start of the plan and I am looking for advice on what to do until then. I am not planning on getting back in the pool until January (depending on CV19).

    1) Continue with unstructured training, add swimming back in the new year. My concern with doing this is that while I am staying fit, I may not be advancing, or worse yet, doing too much. Another concerns is that all the prescribed workouts in the first few weeks of L1 are much shorter and less intense than my current unstructured workouts.

    2) 10 Week FTP builder (Zwift) as my measured FTP in WKO has dropped a fair bit this year. Minimal runs and swims. Then 6 weeks of either IM maintenance plan or L1 plan. 1 Week off/minimal work outs.

    I am open to other options and would love to see your thoughts.

    Thanks

    Dan

    #9446
    David Warden
    Keymaster

    Dan,

    First, don’t be afraid of a drop in volume when you start the Level 1 plan. Remember: on any level you can really control the throttle of difficulty, even on a Level 1 plan. Sure, more volume will almost always be better than less, but because our plans give you a range of intensity for each workout segment, you can make it very challenging. When the workout calls for Zone 3 intervals, push the upper end of those intervals. What can can’t get away with in a Level 2 or 3 plan you can get away with in a Level 0 and 1 plan and really build that base speed before the plan hours start to ramp up.

    For the next 17 weeks, you’re right on the cusp of it being both too little and too much time before you start the IM plan. My primary recommendation is our free 80/20 Maintenance plan for 12 weeks. A week off now, 12 weeks of the plan, then two weeks easy before you hit the IM plan is a solid roadmap. Sure, the volume is low in the Maintenance plan, but the concept is the same as above: blast out those cycling intervals at the top of Zone 3 and build that FTP.

    Your alternatives are not bad either, but I like the second better.

    David

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