My 2014 season’s Training officially starts ….TODAY….
I’ve planned 12 weeks* of base training, 8 weeks of build training, 2 weeks of peak/taper and then the race week itself.
*Each week is 8 days, inline with my shifts 2days, 2nights, 4off
This season, I have signed up for an early 70 mile cycle sportive in March, one half ironman - the ‘Marshman’ in Lyd, Kent in May and one Iron Distance race - the ‘Outlaw’ in Nottingham at the end of July.
In total, there is about 350 hours of training over the 23 week period. My longest rides will be 100 miles, my longest run will be 20 miles and my swim will never go over the IM distance of 2.4 miles. It sounds a lot when it’s put in those stark terms but the volume of training is only a 15% increase on last season. The main difference this year is that I am keeping a check on my fitness & fatigue levels and better matching training efforts and paces to those required for optimal improvement.
Here is the breakdown for Base 1 week 1
Swim (pool): 1 hour
Bike Commute: 4 hours
Bike Intervals: 45 mins (turbo)
Bike Long: 2 hours
Run Intervals: 50 mins
Run Long: 1:50 hours
Run Brick: 15 mins
Gym: 3:30 hours