It’s only 7 weeks of training until Ironman Sweden now and probably a good time to summarise the training completed and what’s still to be done.
Structured training, started in February and has consisted of 3 Base months, concentrating on high volume, Low intensity work and 1 Build month, with less volume but more race specific work. I have a second Build month before 2 weeks peak/taper remaining where I have several BT (breakthrough) sessions planned, which replicate race situations and help build confidence. All this before travelling to Kalmar for the 17th August.
Each Base month consisted of 3 weeks of increasing volume with a 4th week resting (50% volume of the 3rd week). A typical week would involve a 3.5K pool swim, 3-4 bike rides and 2-3 runs. The rides would increase in length and be a mix of commuting, turbo sessions and longer group/solo rides. The runs would be a mix of distances and paces on and off road but all with a goal of improving efficiency over race distance at race pace.
Key training sessions of the first Build month were:
5K Open water swim Race @ Eton (1:22:16)
5 hour bike ride (95 miles 7oaks-Brighton & back) 19mph ave with 4 mile brick run
2 hour (15 mile) trail run with race fuelling 25 secs faster than IM pace
3 hour time trial (cyclopark) with race fuelling 22mph ave speed
5 hour group ride (90 miles Ashdown forest loop) 18mph ave with 4 mile brick run
2 ¼ hour road run 25 secs/mile faster than IM pace with simulated race fuelling
Key planned training sessions for the second Build month:
London Sportive – 100 miles, aim for approx. 17.5mph ave (allowing for feed stops etc.) 5.5 hours
2 ½ hour trail run 8-8:15 min miles (approx. 18 miles)
3 ½ hour time trial (cyclopark) with race fuelling 21.5mph ave speed with 2 mile brick run @ IM pace
3 hour road run @ IM pace (8:15 min miles) 22 miles
Metric Ironman – Full IM 2.4 mile swim, 112 Km (70 mile) bike, 26.2 Km (16.3 mile) run – 7 ¼ hours)
6 hour bike ride (group) with 1 hour (7.5 mile) brick run
Key planned training sessions for the 2 Peak/taper weeks:
BT1 – 2:45 bike / 45 min run brick 2 days recovery
BT2 – 3:00 bike / 60 min run brick 2 days recovery
BT3 – 2:15 bike / 45 min run brick 2 days recovery
BT4 – 1:30 bike / 30 min run brick 2 days recovery
Tue 60 min turbo and 5K run (all easy) Ferry to Denmark in PM
Wed REST Drive to Kalmar
Thurs Swim ½ (1 lap) of course Race Registration
Fri Easy 45 min bike/15 min run Rack bike and bags
Sat RACE DAY
So i'm hoping the body doesn't fall apart and I can continue to train smart for the next 7 weeks.