Ironman Crusade: Settle in week

30th Sept 2013

I mentioned in my previous post that for the next 3 months I will be making some changes to my current training plan. The goal of this phase is to primarily improve endurance, however, hopefully not compromising the gains I made in the previous quarter in relation to speed.

So by the time I commence phase 3 of my plan in January 2014 I will be at a stage to build further on endurance but also re introduce more speed work, or to use the correct term 'muscular endurance'.

Today was the first day of phase 2 and this first week I call the 'settle in week'. To give you an idea here is what I will be doing this week:

Mon: Swim (main set was just 2 x400metres / Gym core exercises (various sit ups / Run 5km recovery
Tue: 45km Cycle 70% effort
Wed: Swim (main set 5x200metres) Gym (body weight exercises focusing on lats/back namely pull ups). Run on track (speed work)(main set of 6 x 500 metres)
Thu: Cycle  21km (hilly) 85% effort followed by 2km easy run off bike
Fri:  Cycle 50km 70% effort/ Swim (main set 12x25 metres and 6x50/100 metres)
Sat: Run 12.5km easy at 65% effort
Sun:  Gym body weight chest exercises (various press ups)

As the weeks pass the cycle volume will increase ( by 5% each week) the swim sets will also increase in both yardage and intensity. You might be surprised to see that I do 3 gym sessions, however, don't read too much into this. One session is simply 30 minutes of core work I can do in my own home, one session is 25 minutes approx of press /push ups (again can be done at home) and the other session is just me and a pull up bar again about 25 minutes. I find these sessions help me maintain good ratio strength to body weight without putting on too much bulk that weight training would give you.

I believe you need to go a little by how you feel, some days you feel tired and you have to say OK I will miss this session. Its not worth putting yourself at risk of injury, but of course you need to be flexible. Most of us have to work and have things going on in our lives, I therefore plan each week on the Sunday according to what my other commitments are for the week ahead.

I guess at the moment my training volume is just over 10 hours per week, this will obviously increase during the next couple of months but I really intend to put a clear focus on each session.

I work in 3 month cycles and at the end of each month Week 4 I do what I call a regeneration week, basically this is an easier week and this is where I will do my time trials in each of the disciplines to plot progress and to get a feel of where I am in terms of the plan.

Finally, a quick word on time management, where possible I will try and run or cycle to work and build that into the plan, or sometimes instead of driving to the shops I will take a rucksack and run there.

Anyway, had an idea, I will share with you in a future post, but before I do I want to think it over a bit more..must say I am quite excited about it..

speak soon ..David Ed Smith