Mainly due to injury my training for IMA has been pretty poor. However, I am now in a position where my knee can tolerate an increase in training volume.
With IMA 8 weeks today my plan is to gradually increase long bike from around 3 hours to hopefully peak at around 5 hours in 6 weeks week time. With regards to running, its not realistic to expect to run whole marathon, so will incorporate a run/walk strategy in my training buiding up from current long run of 75 mins to hopefully a run/walk of 2.5 hours in around 6 weeks time.
Im not reaaly worried about swimming as I have done more swimming than I did last year and am swimming a bit faster too.
For those who have completed an Ironman on low volume training, is my training plan sound for a "get me round race plan", obviously not expecting peal performance .
I suspect a 10 day taper would be ok after this traing and not the normal 3 weeks would be required.
Any thoughts?
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However, having said that, you have been unlucky with injury from the sounds of things, and if that is an unrealistic target, then do what you can. I would suggest you focus the majority of your efforts on cycling in the coming weeks. This is because you are planning on run/walking the marathon anyway, and with a recovering knee, cycling is far more of a low impact sport than running is. If time permits, could you do two longish bikes a week? One long one on the weekend and then one at about 75% of that distance mid week?
I probably could do a basic week like this.
Mon, Rest or swim
Tue.Run am
Wed. Swim and long bike
Thur. Easy bike pm
Fri. Run am
Sat. Medium bike.
Sun. Swim and long run/ walk
If you are going to run walk then 2.30 on the run probably a maximum , you might want to think of even lowering this if it means you can get some more bike volume in?
Runs over 2 hours are where the real body damage is done. If you are coming off injury, try a brick every time to get the aerobic benefit and then running when tired.
I think we've seen a umber of people perfom with determination on very low volumes
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I need to arrive at the start uninjured, so will not ramp up to quick. If I am undertrained i sill have a chance of getting round.
Thanks for your input.
What's your excuse for the Vit ?
I intend to perfect my training free regime !
I think anyone can get round an ironman well on 8-10hrs/week average as long as you plan it well.
Don't worry to much about the distances now. If I was you I'd def work up th ebike distance to a good 5-6hrs if poss BUT dont go hard. Just get yourself mentally used to the distance, practise nutrition and most importantly get the engine used to running low on fuel.
As for the run, I'd suggest doing the two-run/day strategy. A couple of 9-11milers (am and eve) will be less damaging than one long run....and you can get the muscles used to working fatigued.
Elite Ironman, Ultra Trail Runner
Can you give me an idea of the number of daily hours you do on each modality?
Thank you