I am now just over 3 weeks out from my A-Race. I probably say this every time, but I have never been more excited to do an Iron Distance event. This time around I have put a solid focus on my biking and I feel it is paying off. I will be putting in a good 3-3.5 hours on the bike today with some efforts well under race pace. I thought I would post what my training looked like the last 5 days. And I am doing this mostly because I think it is important for athletes to look at as many other peoples training and training philosophies as they can so that they may tweak their own to what suits them best.
I often look at what top level athletes like Chris McCormack, Andy Potts, and Craig Alexander are doing. I read up on and listen to as many interviews with them as possible. But I can’t swim like Potts, or bike like McCormack, or run like Alexander so I am not going to try and mimic their exact workouts, because if I did I would likely come apart at the seems (at this point in my career anyway). But what is important is that I look for common themes in top level athletes training plans and then try to implement those and see if they work for me.
But the most important thing overall is that I work on my weaknesses. That is why I have focused on my biking recently – and it is no secret that I need to get stronger on the bike if I am to reach my ultimates goals in this sport.
So here is what I did this week and it is important to note that on the Sunday before this week started I did a hilly Olympic Distance Race in Sooke and followed it up with a 26km run that averaged out to pretty much exactly 4:00/km pace:
Bike: 2:00:00 relaxed to spin the legs out after the weekend.
Swim: 1:10:00 OWS really solid building effort with 10 sets of pickups near the end. Most of it at ~GRP (Goal Race Pace).
Run: 1:20:00 9 x 1 mile avg pace 3:42-3:44/km on rolling terrain, 1min easy after each.
Bike: 2:30:00 with descending intervals 3 x (15″/10″/5″) w/3min easy after each. 5″ sets were almost TT efforts
WEDNESDAY: Easy Day
Swim: 5k Main Set: 21 x 200 broken into 7 sets of 3.
Bike: 1:00:00 Easy
Bike: 192k. Strong aerobic effort, keeping HR under control (no spikes), went through first 181k in 5:00:00.
Swim: 4k Main Set: 10 x 100 on 1:30, 1000 Band at ankles and Pull Buoy focus on quick turnover and rotation, 10 x 100 on 1:30. Held paces well 1:19-1:20 for all the 100s
FRIDAY: Easy Day
Run: ~45min relaxed but with a few sets of maybe 5-7min @ close to GRP (didn’t wear a watch so don’t know exact times)
Swim: OWS 2.5k Felt very sluggish in the water so just set a comfortable pace and held it while focusing on form every stroke.
This weekend is going to be a big one for me and I can’t wait to get out there and attack the training.
Best of luck to all those racing Ironman Mt.Tremblant this weekend and I hope all those preparing for Ironman Canada are feeling good 8 days out!