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.
In general I was spending between six and eight hours a week training. My general training protocol was
Mondays – Off (long work days)
Tuesdays – Off (ong work days)
Wednesday – am Crossfit at my local Box (1 hour), afternoon short run intervals (about 45 minutes)
Thursday – am Crossfit at my local Box (1 hour), afternoon short bike intervals (about 45 minutes)
Friday – am Crossfit at my local Box (1 hour), afternoon long run intervals (about 1 hour)
Saturday – Bike or Run tempo/time trial (1-2 hours)
Sunday – Bike intervals on computrainer (1 hour)
So on average, my total training was taking about 6-8hours per week. I did throw in a couple races to compensate for some longer distance stuff that is not usually prescribed in within crossfit endurance. And notice there was no swimming? I made it to a lake once about 4 weeks before Ironman. The only other swim I did was during The Timberman 70.3. (I had planned on swimming at the poconos 70.3, but the swim was cancelled) I should have done more swimming as my IMAZ swim time was 7 minutes slower than my time at IMLP the previous year.
What I wrote above was an ideal week, but I usually never only managed to get in 3 bike or run sessions in a week. As the race date approached I made it more of a priority.
This is in contrast to my first ironman where I followed a traditional long slow distance plan from the book “Be Iron Fit”. It is a great book and it got me passed the finish line at Ironman Couer D’Alene, but I spent way to long riding my bike, running, and swimming. I was ready on race day, but my wife also told me that if I ever did that again she would divorce me. So, unless you got a lot of free time I would look towards the shorter, higher intensity training plans.
Here’s the deal. I love Crossfit and Crossfit Endurance. However, if I didn’t have my local box to go to I probably would have difficulty sticking to this plan. Also, I always feel generally prepared for any race and can fine tune a couple months out to be race ready. I owe that to my years of marathon and triathlon self experimentation. Someone new to endurance may not be comfortable being 100% accountable for themselves.
To give you a real world example, about 5 weeks before IMAZ I was a feeling good and wanted to do a long run. So, I registered for the hartford marathon. Up until that point, my longest run of the season had been 1 half marathon a few months earlier and 2 70.3 races. Anything else I did all season was under 6 miles. I pr’d that marathon by over 8 minutes.
So, my takeaway was that after all those years of long slow conventional marathon and ironman training looking for PR’s in the 2-3 minute range, I gave up all LSD training and switched to short, fast, high intensity training with more weight and functional training and I was better prepared for a marathon. AMAZING!! I knew I was marathon ready, but did not actually train for it. If there was any question in my mind I would not have done that marathon and risked screwing up an Ironman a few weeks later. That decision came from experience.
So with about 5 weeks until Ironman I switched my focus to the bike, because I really do stink on the bike and hadn’t been very focused on getting faster. I made sure I got 2-3 bike sessions in a week, and did one longer bike session (2 hours) on the rollers. It was probably useless but it helped get more used to the aero position and clean up my pedal stroke I think.
So what was the result of all this short intense training and lots of missed workouts as compared to my long slow distance training with hardly any missed workouts? I PR’d the ironman distance by over 45 minutes! (even though my swim was 8 minutes slower)
Less time training, more fun training, more time with family, more time to work, more time to play, and I got faster.
So what is the point of all this? I am often asked how to train for an Ironman. After my personal experience I advise any existing or hopeful ironman to give up the endless miles of mindless running, biking, and swimming laps. Find a program that focuses on faster but focused workouts. There is no benefit a 2 hour run can give you that a six mile time trail won’t give you. In fact those long slow miles have been proven to make you slower and leave you more prone to injury.
The focus is on quality, not quantity. Quality form, quality miles, quality nutrition, quality training.
So I have 2 suggestions for anyone looking to finish an ironman. The first, if you are already fairly fit and have access to the equipment, check out Crossfit Endurance. You will have to tailor it slightly for your own event.
If you want a plan that is actually laid out as a 36 week (or shorter if you are starting at a decent level of fitness) Ironman Training Plan but does not rely heavily on long slow mind numbing knee jarring training. Rather it focuses on explosive and exciting training sessions, check out The Triathlon Dominator Package, this will take out all the guesswork and have you ready for race day.
With either of these plans I don’t think you can go wrong. What I did miss from CFE, which I will tweak for this season is a couple longer bike sessions just to get my rear more comfortable in that seat. I don’t even think a sofa would be comfortable after 112 miles, but I am sure a couple 3-4 hour joy rides would have helped. While a joy ride may not be considered beneficial to the training, neither is a sore back side.
