What’s the best Ironman Training Plan?

by Steve

There is no doubt in my mind how I want to train for this years Ironman Lake placid. I am following the crossfit endurance protocol. This worked very well for me last year in Arizona and I plan on continuing with that training.

To me, it is missing a few components to be a true “Ironman Training Plan”. Rather it puts you at a level of fitness where completing an Ironman is easily within reach. If I were even close to qualifying for Kona, I would alter it quite a bit to incorporate more race day readiness.

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Sprint Triathlon Training Plan

by Steve

A sprint triathlon can be any triathlon where each leg is shorter than the olympic distance triathlon. The official sprint distances are a 750 meter swim, 20K Bike and a 5K run. However, if you look around at your local sprint races, you may find some deviation from these distances.

Sprints are fun, they don’t take too long to complete and they really get your heart rate going. If this is your first triathlon, get ready to have some fun! and if you are a seasoned triathlete looking to get faster or more efficient, then a solid sprint triathlon training plan is what you need.

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Tri Ripped or Ripped Off?

Tri Ripped is Ben Greenfields latest training program that combines traditional triathlon training with strength training. The promise is to get you “ripped”.

I’ll be honest, when I first saw that Ben was putting this together I thought it would just be another training gimmick. With the explosive growth of strength training programs for endurance athletes over the past couple of years, I figured this was just another program or plan jumping on the “strong is good” band wagon.

300 pages of pure triathlon and strength training knowledge

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My Holiday Run Challenge

The group I am training with initiated a fun holiday run challenge. The rules are simple, run the eight days of the holiday break. Christmas through new years and earn points. The point system is easy to follow and it has kept me moving so far. You get a point for every mile. 1 point for every full hour, another point if the temp is below freezing, and another point for each mile run over threshold pace. So far, I only have 13 points, but it is more fun than anything.

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Snowstorm Turns My Run Towards The Dreadmill

This is was the first time in my life I was actually able to finish a run on the treadmill. Usually I make it about 5 minutes, get bored, then do something else.

It helps that I have a plan I am now following. Todays workout was pretty straightforward and challenging. Actually, I found that doing it on the treadmill was a bit easier to maintain pace than it is outside. Maybe this season I will be able to get more treadmill time in and improve my overall running. Only time will tell.

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Trigger Point Hurts So Good

Every so often I pull out my trigger point rollers and use them to loosen up my legs and hips. Every time I think to myself  “why don’t I do this more often?”. Hopefully this time I will keep them out and handy to make the trigger point system part of my regular routine. It really does help to make my hips and IT band feel much better.

Trigger Point - Love The Hurt.

Trigger Point - Love The Hurt.

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Tough Workout On The Trainer Today

But they are only going to get tougher.  Since joining Endurance Nation to coach me through my next ironman I have learned what their token term “work works” actually means. This is only the second week of the outseason training and I am already feeling right back in the groove and working harde than I ever did in my training last year.

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Old Stage Hill Kicked My Rump

There is no doubt that I have been in my lazy state lately, but this was ridiculous! And it opened my eyes.

One of my favorite rides is the Boulder Peaks Triathlon bike course.  It starts at the Boulder Reservoir, then heads up 36 to lee hill road and up old stage. This is short but very steep climb. We have some fun on the way down the other side then about another 18 miles of rolling hills. Overall a great fun and scenic ride. Last year I did this ride a number of times in prep for Ironman CDA. In fact, I used to do the ride, then do the Boulder Stroke and Strides (1600m swim plus a 5k run) and just consider it a fun event.

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Start Of The Outseason Training Tests Complete

My official start date to outseason training was this monday. And just in time too, I am starting to feel really out of shape.

For the run test, it was a essentially a 5k time trial.

  • Distance: 3.03 miles
  • Time: 00:25:02
  • Pace: 8:16
  • LTHR: 175 (my heart felt like it was going to explode for the final mile)
  • Vdot: 37

The bike was a 40 minute time trial. I did it last week outdoors and redid the same test on the indoor trainer. I like the outdoor test better because I need to work on my mental focus while on the indoor trainer. That will come in time. My outdoor test results for the bike:

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Where does the time go…

Here I write on Halloween morning, October 31. Surrounded by snow I can hardly believe winter is upon us, several times this week I have had to literally stop and think and wonder what month we were in.

I have been running intermittently after my stress fracture flared back up stopping me from runningbthe Denver half. I have Goofy’s challenege coming up in January and I found it more important to heal for a few weeks in order to properly train for that. As it is I will finish the races that weekend but will do so at a leisurely pace.

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