After the Preparation Phase, where a training routine has been firmly established and my functional abilities and recovering abilities have been tuned up with some fitness boost, comes the foundation build of my aerobic fitness, I commonly refer to this as the Base Phase.
The Base Phase is where I start to push the distance and the pace in an effort to push my aerobic fitness. In my Base Phase I have set-up (3) three week blocks for total phase duration of (9) weeks. In each block I will push the pace in my workouts. As an example, Block 1 for running I will do all runs between 125 to 145 bpm for heart rate, Block 2 for running I will do all runs between 130 to 145 bpm for heart rate, and Block 3 for running I will do all runs between 135 to 145 bpm for heart rate. All workouts in this phase are easy to moderate effort, still no formal speedwork...but if I feel strong I may drop the hammer here and there, just for some spice :-). At the end of each block I will do a fitness test with the acception of the last block where I plan to do a Long Distance Triathlon (S:2km/B:73.2km/R:15km) on a hilly course.
At the end of this phase I should have reached my peak endurance training distances for the program. The average weekly hourly rate is around 11.5 hours per week. The following are the weekly volume details of the Base Phase component of the plan.
Block 1
Wk#1 = [S:4.8km, B:150km, R:40km, W:2hrs] = 12.75 hrs
Wk#2 = [S:2.3km, B:220km, R:44km, W:2hrs] = 14 hrs
Wk#3 = [S:2.3km, B:85km, R:18km, W:1hr] = 6.5 hrs
Block 2
Wk#4 = [S:2.3km, B:280km, R:49km, W:2hrs] = 16.5 hrs
Wk#5 = [S:5.3km, B:90 km, R:50km, W:2hrs] = 11.75 hrs
Wk#6 = [S:2.3km, B:85km, R:18km, W:1hr] = 6.5 hrs
Block 3
Wk#7 = [S:5.8km, B:100km, R:54km, W:2hrs] = 12.75 hrs
Wk#8 = [S:2.3km, B:300km, R:28km, W:2hrs] = 15.5 hrs
Wk#9 = [S:4.2km, B:100km, R:28km, W:1hr] = 9 hrs
Note:
1. Wk#3,#6 = Fitness Test, Wk#9 = Long Distance Triathlon
2. Notice that starting in the second block I have started to focus my weeks i.e. Wk#4 is a Bike focus week and Wk#5 is a Swim/Run focus week. I will continue this trend all the way through the program....for me it helps focus the week and take away really long training weeks by having long hours in all sports in one week....something that works well for me and eliminates deep fatigue.
Some readers may be wondering, I thought this was his first Ironman. You are correct, but this is the second time going through an Ironman Training Program and as always I have learned somethings about what works for me with this type of training. Why I didn't do the Ironman? Read earlier posts for the details...I am done crying in my beer!!
Stay tuned for the Peak Phase details.
Mikey
The Base Phase is where I start to push the distance and the pace in an effort to push my aerobic fitness. In my Base Phase I have set-up (3) three week blocks for total phase duration of (9) weeks. In each block I will push the pace in my workouts. As an example, Block 1 for running I will do all runs between 125 to 145 bpm for heart rate, Block 2 for running I will do all runs between 130 to 145 bpm for heart rate, and Block 3 for running I will do all runs between 135 to 145 bpm for heart rate. All workouts in this phase are easy to moderate effort, still no formal speedwork...but if I feel strong I may drop the hammer here and there, just for some spice :-). At the end of each block I will do a fitness test with the acception of the last block where I plan to do a Long Distance Triathlon (S:2km/B:73.2km/R:15km) on a hilly course.
At the end of this phase I should have reached my peak endurance training distances for the program. The average weekly hourly rate is around 11.5 hours per week. The following are the weekly volume details of the Base Phase component of the plan.
Block 1
Wk#1 = [S:4.8km, B:150km, R:40km, W:2hrs] = 12.75 hrs
Wk#2 = [S:2.3km, B:220km, R:44km, W:2hrs] = 14 hrs
Wk#3 = [S:2.3km, B:85km, R:18km, W:1hr] = 6.5 hrs
Block 2
Wk#4 = [S:2.3km, B:280km, R:49km, W:2hrs] = 16.5 hrs
Wk#5 = [S:5.3km, B:90 km, R:50km, W:2hrs] = 11.75 hrs
Wk#6 = [S:2.3km, B:85km, R:18km, W:1hr] = 6.5 hrs
Block 3
Wk#7 = [S:5.8km, B:100km, R:54km, W:2hrs] = 12.75 hrs
Wk#8 = [S:2.3km, B:300km, R:28km, W:2hrs] = 15.5 hrs
Wk#9 = [S:4.2km, B:100km, R:28km, W:1hr] = 9 hrs
Note:
1. Wk#3,#6 = Fitness Test, Wk#9 = Long Distance Triathlon
2. Notice that starting in the second block I have started to focus my weeks i.e. Wk#4 is a Bike focus week and Wk#5 is a Swim/Run focus week. I will continue this trend all the way through the program....for me it helps focus the week and take away really long training weeks by having long hours in all sports in one week....something that works well for me and eliminates deep fatigue.
Some readers may be wondering, I thought this was his first Ironman. You are correct, but this is the second time going through an Ironman Training Program and as always I have learned somethings about what works for me with this type of training. Why I didn't do the Ironman? Read earlier posts for the details...I am done crying in my beer!!
Stay tuned for the Peak Phase details.
Mikey
