A New Blog!!

Hey to all followers of this blog, I have created a new blog. I will no longer be updating this blog. All new stuff will go on the new blog. I will leave this blog as is....in case anyone wants to use the information that I have posted in this blog. The new blog will be a bit better organised.

The link to the new blog is:

http://mikecormiertriathlete.blogspot.com/

Mikey

The Lincoln 5 km Road Race - Race Report

This event had a Kids Race and an official 5 km Road Race. Conditions for the race were perfect.

The Kids Race

I registered my 9 year old daughter, Danielle, for the 400 m kids race. For those of you who don't know me that well, probably don't know that I have a little girl with cerebral palsy, she is severely physically impaired in both arms and legs, quadriplegic. All that being said she basically is a very bright little girl with a body that does not work for her. Her determination is what drives me to keep going....she truly is my inspiration. Did I mention she is Daddy's girl and spoiled and she wants to be involved in everything. We had her in Soccer when she was 5 years old.

Here are some great photos taken by Paul Jordon Photography and my wife Denise from the race. The Photo with Danielle and her medal captures a very special moment. Danielle is so proud....the picture gets me every time I look at it. By the way, she had a blast in the race, she was laughing and wiggling with excitement during the entire run....it was a very special time for all of us. Check out the photo where Dan and I have just passed a bunch of kids, she loved passing people....I have no idea where she gets that from.



The 5 km Road Race

My best 5 km Race is a 20:10, this was mid summer last year. At present, I am about 15 lbs heavier and overcoming a major injury that kept me off training for 12 weeks and more recently a leg injury that won't heal and has kept me off hard running going on 5 weeks. So, all this to say I am not at a high level of fitness. My prediction for the race was sub 22 minutes.

I ran a 22:13 finishing 35th out of 135 runners and 9th out 24 runners in my 40-49 age group. The race went down well in the beginning but literally ran into some problems in the last mile of the race.

Distance and Time Race Profile:

• 1 km - Time: 3:48
• 2 km - Time: 8:01
• 3 km - Time 12:31
• 4 km - Time 16:44
• 5 km - Time 22:13

Basically, my leg felt fine during the run but my back went into protection mode and started to spasm at 3.5 km into the race. After the injury my back is super sensitive to stress and the muscles have a hair trigger to lock down into protection mode around the injured area i.e. tighten or engage around injured area to protect and this causes spasms in other parts of the back, mostly upper to middle back for me since I had a lower spine injury. This is exactly what happened.

I first felt this in training on a tempo run it hit at about 4 to 5 minutes. I have been able to train the on set of spasm to later in the hard runs. Before my leg injury I had it at about 12 minutes. So, to get it at about 15 minutes into the race is not bad. I was expecting it. Look at this lovely photo of me coming into the finish, I look awful, to be honest I was in a lot of pain. I actually look like someone running with back pain.

The Team Event

This race had a team event. So Shawn Hamilton, Sheryl Johnston-Beaumont and I (who all work together) registered a mixed team called the Anaerobic 1's. On the backs of stellar runs for both Shawn (18:43) and Sheryl (21:56) we won the mixed team challenge and finished 3rd overall in the team event. Here we are accepting our gold medals, I am the fat ass in the red ; -).



Overall, we had an excellent time with Dan. My race was pretty much what I expected. I need to get this leg healed.

Over an out Mikey.

The Ironman Journey is about to Begin

So here we are, March 1, 2009. Tomorrow marks the beginning of the Ironman Journey for 2009. Lets see if I can make the start line this year. To be honest I will be glad to gets things rolling....sitting idle over the last three weeks getting things healed sucks! On that note the leg is ready for a slow and steady gradual test. I think the 10 Week Preparation Phase I have established will work really well. The volume is moderate and the intensity is low to moderate, perfect way to get back into the swing of things. I plan on posting pretty much everyday to log my workouts and nutrition for each day. So this blog will become my training log book....yawn!!

Stay tuned for the first Ironman Training Log entry ;-).

Mikey

Bricks - For the Half Ironman and Ironman Athlete

As the story goes, a gentleman by the name of Matt Brick gave birth the bike-run workout. The workout has been affectionately named "Bricks" by most in the sport. In this post I will provide some thoughts on how to integrate Bricks into your customised training program.

First lets break into some physiology and try and understand some of the issues our body is being challenged with when going from biker to runner. Here is what is known, the pedal stroke of the biker has a limited range of motion that causes tightening of the IT bands; shortening of the psosa muscle (from being aero), and limited blood flow through the the entire leg. When you go to running and try to run in full stride these tightened tendons, shortened muscles, and limited blood flow will all cause a delay in getting up to full speed on the run i.e. your body will take time to adjust to the new demands. So doing Bricks will get your body used to the demands of adjusting from biker to runner and shorten the time it takes to get to full speed on the run.

The application of the Brick into your training program is a progression that depends on where you are in your training program. Here are some thoughts on application specific to Half Ironman and Ironman training programs.

Note: Split your program into three phases, Early, Middle, and Late i.e. 24 Week Program - First 8 weeks would be Early, second 8 weeks would be Middle, third 8 weeks would be Late.

Early Phase

• Brick that consists of a 1.5 to 3.5 hours on the bike followed by a 20 to 30 minute run all at moderate aerobic effort;
• Every two weeks;
• Start the run within 10 minutes of finishing your bike.

Middle Phase

• Same as early phase but add 10 to 15 minutes on the run and move the effort from moderate to high aerobic;
• Two weeks on and then take a week off;
• Start the run within 10 minutes of finishing your bike.

Late Phase

• Same as middle phase and include another Brick workout i.e. run after long bike workout;
• Do a Brick every week, alternate weeks between moderate distance Brick and long distance Brick. The moderate distance Brick should have a run no longer than 45 minutes and the long distance Brick should have a run no longer than 60 minutes; and
• Start the run within 10 minutes of finishing your bike.

One thing you will notice is in the beginning these workouts will be challenging but as your body adapts it will become easier.

Couple of other points worth mentioning about going from Biker to Runner, a tri bike with the specific geometry really helps the transition. Also, standing up on your bike frequently to stretch out your legs and back will aid in the loosening of tendons and muscles. Also, standing may promote more blood flow to other parts of the leg. Every little bit counts.

Mikey

10 Mile Time Trial - Classic Bike Workout

For me this is one of my favorite bike workouts as my body really responds well to the challenges this workout brings. As referenced in the Title - this is a classic bike workout, it is simple but in my opinion the most effective. It is short enough that it does not wreck you so recovery is pretty quick.

I usually have this workout in the program in my peak phase of training. The most important feature that should be part of this workout is the course. Try to find a 10 mile course that has everything, long gradual climbs, wind, downhill section, rollers, and some flat. It just so happens I have the perfect loop near my home and there is a perfect out and in close to where I work. So that makes this workout ideal.

• The long gradual climbs push on the muscular strength on the bike;
• The wind has the same effect as the climbs but not as significant but there is a mental challenge with the wind as you always feel like you are losing time in the wind so you push harder than you would normally;
• The downhill sections give you a chance to recover and it tests your bike handling capabilities;
• The rollers give you a chance to jump out of the saddle and attack the course to keep your speed going, good for developing the skill to surge. You should use this skill to blow by others in a race. In racing when you have someone in your sights the approach is not only to catch them but to blow by them, mentally this destroys them and there is less chance they will hang with you.
• The flat section gives you a chance to crank out a big gear at a high cadence, I have passed cars on these stretches, they were parked though ;-). Sounded good.
• All of this put together results in an awesome workout.
• The other thing you always have something to strive for....beating your last time....excellent fitness booster.

I don't know if I have sold you on the workout. However, it is one that works for me. Note: I always to a light warm-up and cool down prior to and after this workout.

Mikey

Pacing My Sprint and Olympic Triathlon Races

There is not a whole lot of strategy in these races in terms of pacing. It is pretty much stay comfortable, controlled and efficient on the swim, then Mary bring the kids into the house the hammer is about to be dropped.

I approach both the Sprint and the Olympic Distance events in the same way. Basically biking and running at a pace that I can sustain for the event. Typically, this is high aerobic effort in the beginning on both the bike and the run, then mid to just past midway I am pretty much anaerobic i.e. Heart Rate Zone 4/5.

Based on this, for me training for a Sprint and/or Olympic Triathlon is significantly different then training for an Ironman event. Two opposite ends of the spectrum.

Mikey

Pacing My Half Ironman Race

The following details outline the approach I have taken to pace a Half Ironman. In reality, it is not much different then the approach suggested in the previous post. With one exception, instead of my Heart Rate Zone target being Zone 1/2 it now becomes Zone 2/3.

The Swim 1.2 Miles:

Stay comfortable, controlled, and efficient.

The Bike 56.25 miles:

Start out slow and build the pace to a nice steady, controlled, and efficient speed in Zone 3. It takes 10 to 15 minutes to get the body adjusted from swimmer to biker, work with that to provide feedback on when to settle into your HIM speed. I start out in Zone 2 and find a comfortable Zone 3. Note: The biggest mistake people make is to hammer the bike, let the hammer heads go, you will see them later...

The Run 13.1 Miles:

Much like the bike, start out slow, this is prime land for cramping, as the stomach has been feeding and drinking on the bike. Start out, letting things adjust. One way to look at the run is to split into four pieces of equal distance and increase the pace with each piece. Try this in training to figure out what is a good pace to start with...this is key to this approach. Again, aim for Zone 3 as your sweet spot for pacing.

Like suggested in the Ironman, in all sports stay focused on form....comfortable, controlled, and efficient. In all races there will be rough patches....stay with it, believe in yourself and you will come out the other side and better for it.

Mikey

Pacing My Ironman Race

During the course of my Ironman training last year I did some digging to find out what would be the best way to pace an Ironman race. Again, as suggested in previous posts I have not tried the approach I am about to suggest in an Ironman race as I have not competed in one, but I have worked it out in training and it seemed to be a good approach for me.

The Swim 2.4 miles:

Stay comfortable, controlled, and efficient and the rest will take care of itself. Easier said than done but that is the mantra I worked out for myself. Basically, time is irrelevant, swim to your potential.

The Bike 112.5 miles:

Stay steady throughout the bike leg, they suggest staying below 20 to 25 bpm of your bike anaerobic threshold heart rate. For me that is approximately 120 to 125 bpm. Oddly enough I have used this rule in IM specific training rides covering 160 to 180 km distances on a few occasions and my speed was right in the pocket of what the Triathlon Pace Estimator I use suggests for an Ironman. I found that really cool! For you heart rate zone groupies this translates to Zone 1/2.

In race I would likely start out below the range stated above and work into a nice rhythm to get to that range.

The Run 26.2 miles:

Same approach as the bike leg. One thing that I have noticed in my training is that I really have to slow myself down off the bike to fit into the right pacing...usually feeling good and in the middle to top end of Zone 2 off the bike and running a really quick pace...basically off the charts for what the Triathlon Estimator is suggesting for an Ironman race. Really, being in the middle to top end of Zone 2 at this stage of the game is to aggressive, might be a place for near the end of the Marathon. So in training it is a work in progress to slow down off the bike and purposefully work at staying in Zone 1.

In a race I would likely start out in Zone 1 and let the heart rate build as fatigue sets in and my technique begins to decouple. Pace will likely not increase with increasing heart rate, it will be challenge to hold onto the pace and only allow a little fade.

Note: In all legs of the race, I believe it is key to stay controlled and efficient mechanically to conserve as much energy as possible....really no room for wasted energy.

Anyway, here are some thoughts on my approach to pacing and Ironman. I am so looking forward to putting this approach to the test.

Mikey

The Phantom Limb - What?

Yesterday morning at the office I am having a little chat with one of my favorite people on this planet. As we chatted, the question around how my leg was feeling came up. In response to the question I suggested that today I woke-up pain free. This was actually the first day that things actually felt like there might be a chance to get over the nagging injury. As we discussed the injury...I felt the pain in my leg again....at this time during the chat I looked at my favorite person and said "this conversation is making my leg hurt" the reply was "isn't that funny?"...not funny ha!ha!...but funny weird...at least I am hoping that was the case.

Was this coincidence and the pain was actually in my leg? or was there some kind of neurological phenomenon at play and my brain was being tricked? I have heard people and I myself say to others after they describe their injury "all this talk about your back is making my back hurt"...how can that be? So you can see where this post is going....

After some digging, here is a phenomenon that kept coming back and may support the claim that there is a neurological phenomenon at play....."The Phantom Limb"....this relates to an amputee. Those that have lost a limb (leg, arm) claim that in some instances they can feel pain in the limb that is missing. Crazy, I know....how can that be?

The theory:

The perception of our limbs are hard-wired (networked) into our brain. The sensations from our limbs become mapped into these brain networks as they develop (memories).

Taking this theory regarding the "Phantom Limb" and applying it to my above experience could explain the pain I felt during my conversation...the question becomes....at that time was it really in my leg or was it in my head based on the premise of what I will call the Phantom Limb theory.

Things that make you go hmmmm.

Based on this theory...the treatment really boils down to re-mapping the brain networks, how the hell would you do that....topic for another day....perhaps not.

True story....during the preparation of the post I found a crazy thing....a band called the Shins that have a song called "The Phantom Limb" here is a link to the youtube video....how weird is that.....my head hurts now.

http://www.youtube.com/watch?v=OkITsv3Nk6M

Dazed and confused. My leg feels fine, I think?

Mikey

Off-Road Biking

This year I will be trying to diversify my bike training. I did a little of this last year. This year I will go one step further. At least twice a week I will be off-roading on my Mountain Bike and/or on my trainer in the basement. The rest of the time I will be on the road, basically logging the long miles...i.e. long bricks (Bike followed by a Run workout) and long rides. At least that is the game plan. Should be interesting to see if I can reach the same level of fitness training this way. Its not that I doubt it, it is just an unknown.

Here's to the unknown.

Not sure why I am writing about this now, after it has been snowing for the last 30 hours and my backyard has five feet of snow in it. It will be a couple of months before we are out on our road units, maybe slightly earlier for the mountain bikes.

Mikey

Fueling for my Ironman Race

Since I have never done an Ironman the fueling strategy I am about to suggest for my Ironman Race in September has not been tested by me in a race. However, I have tested this in training in 2008 and it seems to work well in that environment. The specific training that the fueling strategy was tested under was during race specific workouts.

The key points to remember:

• 1g of carbohydrates per kg of body weight per hour is all the body can process, this works out to about 300 calories per hour for me; and
• 24 oz of fluid per hour is all the body can process.

The fueling strategy:

• Set-up in Transition - 1 gel and 1/2 bottle (710 ml) of gatorade;
• Swim - 0
• T1 - 1/2 bottle of gatorade;
• Bike - alternate between a) 1 gel + 8oz water; and b) 1/2 bottle of gatorade on a 20 minute timer. In the space of an hour this gives 24 oz of fluid and 75 g of carbohydrates per hour...300 calories. In the middle of the bike ride I may change things up and may replace a gel with half a power bar a couple of times.
• T2 - 0
• Run - Take a gel every 20 minutes and alternate between a cup of water and gatorade at each aid station, likely drinking every 10 minutes. The gels will give me the carbohydrates I need and the water and gatorade will provide the fluid.

I will test this strategy in the Half Ironman tune-up race 6 Weeks before the Ironman.

Mikey

Ironman Program - Taper Phase

Well here is the last three weeks of the Ironman Program. These three weeks are a progressive slow down in training volume until the race. The thinking is that in three weeks you really cannot affect your fitness...reduce it or increase it...for the most part. However, it is good to stay active and train very specific to race intensity, much like the peak phase but with a step by step reduction in volume. It is hoped that the reduction in volume removes the deep fatigue that most athletes would have as a result of the high volume training from previous weeks.

Mentally, this is a tough part of the program, you often feel like you are not doing enough, losing fitness, feeling pretty much like crap...especially in the second week right up until some point just before the race...if this is the case....that is how you are supposed to feel. This means taper is working.

Here are the weekly volume details for the Taper Phase.

Wk#1 = [S:4km, B:200km, R:48km, W:1hr] = 13.75 hrs

Wk#2 = [S:3km, B:155km, 36km, W:1hr] = 10.75 hrs

Wk#3 = [S:1km, B:30km, R:10km] = 2.5 hrs

So there you have it, the four phase of my Ironman Program with weekly training volume details (Preparation Phase, Base Phase, and Peak Phase are previous posts).

Note: the details are just guidance on training....I am note a slave to my programs....I have been known to change things on the fly, when I feel like it.

Mikey

Taking Stock of the Importance of Bike Fit

This is a seriously confusing part of our sport. However, one thing for sure, proper bike fit is important. Ah no, this in not the bike fit I am referring too....but she is fit! The link that follows is aimed at guiding you through the hoards of information out there and bringing it together in a step by step manner. Enjoy!? Get ready to be sucked into the Bike Fit vortex....

http://www.slowtwitch.com/Bike_Fit/Tour_de_Bike_Fit_649.html

Mikey

Race Goals for 2009

I have finally settled on a 2009 Race Plan. The next logical step is to start contemplating what do I want to get out of these races, what is my expectations. One by one I have provided some insight into what I want to achieve from the races.

Lincoln 5 km Road Race - March 15

This particular race is a "C" priority race...it would be less if my scale went lower than "C", meaning in terms of preparation virtually non-existence and expectations are whatever the day gives me.

Personally, I think I would be lucky to break 22 minutes. Coming into this race I would be at the second week into my Preparation Phase of the IM Program. Hopefully coming off my lower leg injury, so prior to the start of the IM Program I would have been sidelined for three weeks with no running. It is questionable as to what I will bring to this race....mentally I not sure I am going to be ready.

In any event, this race is for a good cause and in support of a good friend so I without question will be there. I will look at this as a good indicator of where my fitness level is at.

My goal will be a sub 22 for this race.

Fredericton Half Marathon - May 10

This race will be a "B" priority race, meaning not one I am looking for a PB but one that I would like to push hard and see what I can throw down for a time and push my fitness.

Last year I finished 9th overall in this race out of almost 400 runners.....I am not expecting the same results as my training program will be way different this year. Last year I purposefully tried to hit a peak for this race and run a PB...this year I will be just finishing a 10 Week Preparation Phase for my IM Program....two things missing for this race....speed work training and mileage...not a good mix to run a fast half.

I ran this race under similar training conditions in 2005 and ran a 1:37, I know my speed potential has improved since then.

My goal will be a sub 1:35 for this race.

St. George Long Distance Triathlon - July 12

Similar to the Fredericton Half Marathon, this will be a "B" priority race, meaning not one that I will expect to be reaching my potential but one I would like to race hard and see what kind of time I can get out of the event and push my fitness.

This event is hilly and if it is windy there is havoc on all parts of the course, even the swim leg. I did this particular event in 2006 on a windy day on the swim....it was not pretty....something like 52 minutes for a 2 km swim....whacked. After a strong bike I had some quad cramping on the hilly run course....managed a 4:30 time and finished 10th in the race but I think I can do better in terms of time.

My goal will be a sub 4:15 for this race.

Bridgetown Half Ironman Distance - August 2

This race is intended to be a tune-up race for the IM race. The outcome of this race will provide a good indication of my speed potential for the IM. The race is a "B" priority race but I am looking for a PB Half Ironman time which would be a sub 5:12 race. So I will be throwing down hard in this race. There may be issues with fatigue as there will be no taper other than race week for this event....this may affect my time.

My goal will be a sub 5:12 for this race.

Montreal Ironman Distance - September 12

This is the race...the "A" priority race. So much unfinished business to take care of. Throw down all my heart and soul on the battlefield...I will not be denied!!

My goal is to get to the start line healthy, get to the finish line, sub 11 for this race.

Wonder how I will do?

Mikey

Ironman Program - Peak Phase

In previous posts I have provided details on my Preparation Phase and Base Phase of my Ironman Program. In this post I will provide the thoughts and details behind the Peak Phase of my Ironman Training Program. In this Phase there are three main goals. Get as close as possible to weekly critical volume for an Ironman distance for both biking and running; All workouts are at Half Ironman to Ironman race intensity; and Stay injury free, now is not the time to do anything that could result in injury that may jeopardise making the start line.

This phase is six weeks in duration and broken into (2) three week blocks. At the end of the first block a Half Ironman tune-up race is included. At the end of the second block there is time
trialing included. The results of the time trialing will be a good indicator of speed potential and pacing that should be used in the Ironman event which at this point in the program is 3 weeks out from the race and fitness will not be affected by any further hard training.

Here are the weekly volume details.

Block 1
Wk#1 = [S:6.3km, B:110km, R:80km, W:1hr] = 14.5 hrs
Wk#2 = [S:2.3km, B:430km, R:28km, W:1hr] = 18.75 hrs
Wk#3 = [S:4.2km, B:120km, R:31km, W:hr] = 9.75 hrs

Block 2
Wk#4 = [S:6.3km, B:110km, R:80km, W:1hr] = 14.5 hrs
Wk#5 = [S:2.3km, B:430km, R:28km, W:1hr] = 18.75 hrs
Wk#6 = [S:2.7km, B:40km, R:13km, W:1hr] = 4.75 hrs

Note: Wk#3 I will race in a Half Ironman, this is a tune-up race. Wk#6 I will complete a 400m TT in the pool, 20 minute time trial on the bike, and 5km TT running...the outcomes of these TT will be used to make final decision on IM Race pacing.

The next phase is Taper, stay tuned for the Taper Phase details.

Mikey

My Final Race Schedule for 2009

March 15 - Lincoln 5km Road Race

May 10 - Fredericton Half Marathon

July 12 - St. George Long Distance Triathlon

August 2 - Bridgetown Half Ironman Distance

September 12 - Montreal Ironman Distance

My Approach to Swim Training for Triathlons

Like some of you out there, I am not a pure swimmer. Five years ago I couldn't swim 25 m in the pool. Today I can literally swim for miles. My approach to swim training lacks any form of intensity and really has an emphasis on technique and trying to remain as comfortable as possible, if I am comfortable I am smooth in the water.

The approaches I apply the most are those embodied in the Total Immersion Swimming philosophy....no mindless swimming splashing through intervals....this is all practicing struggle in my opinion, at least for me. I work on good balance in the water, tight compact swim stroke, and a well connected kinetic chain between the kick, stroke and rotation. All of this working together allows me to expend as little energy as possible during the swim leg of the triathlon.

For me the more aggressive I am in the water the more my mechanics breakdown and the slower I go and the more energy that is wasted. I basically have one gear for all distances, smooth and comfortable. As far as the kick goes, I spend basically zero time working on my kick, for me my kick is used to stabilise my body in balance in the water with a little propulsion.

So the shorter triathlons, where there is a greater percentage of the event in the water with a need for speed, are not my strength distances. The longer distances where the swim pace is slower and less of a percentage of the event is spent in the water are more playing into my hands....also being strong on the bike and slightly above average runner works well.

My Approach to Swim Training:

• Swim two to three days a week, two days a week before we are able to open water swim, three days a week after we are able to open water swim;


• Two of the three days are in the pool working on technique and some endurance. More technique early in the season, almost all technique actually; and


• One day is a long open water swim based on time and not distance and a focus on good form and being comfortable.

This approach really keeps me connected with good technique, which is fundamentally the most important part of my ability to have a good swim split. I am very cautious about open water swimming as you can ingrain some really bad habits....so limiting it to once a week to get the comfort and confidence for duration is all I need. Getting back in the pool for a couple of good technique sessions will displace any bad habits from the open water swim.

That's it....it is that simple for me.

Note: My PB 400m TT in the pool is 6:36 or a 1:39 min per 100m pace using this approach to swim training.

Mikey

My Favorite Interval/Tempo Run - "The Tri Run"

The workout that I will describe in this post is my all time favorite workout and I have affectionately named it "The Tri Run"....I have names for everything and everybody.....bet your curious to know what I call you?

This is a staple workout in the build/peak phase of my program. I do this workout running but it can be done in both swimming and biking. One remarkable feeling during this workout is it feels exactly like the run leg of a triathlon.

The workout:

- Start-out with a nice easy warm-up of say 10 minutes of easy running. Basically until things feel loose and warmed up.
- The first half of the workout is intervals. I like 3-4x800m at 3 k race pace with a 3 minute recovery.
- After the intervals move right into a tempo run. I like 15 to 20 minutes at 10 k to Half Marathon pace. This tempo run is hard work baby. This run feels exactly like you feel when you come off the bike in a triathlon....true, this will really push your mental toughness.
- Finish with a 5 to 10 minute cool down.

This workout will push your anaerobic capacity(intervals), muscular endurance (tempo), mental toughness (tempo), and get you used to the idea of running fast while you are fatigued (tempo).

During your next build/peak phase of training put this workout..."The Tri Run" into your program.

Note: This workout is listed in the Triathlon Training Bible for any of you who have that book. Also, this workout is not for the beginner you should have at least a year or two of interval training under your belt.

Push through....

Mikey

Ironman Program - Base Phase

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

Ironman Program - Preparation Phase

As mentioned in the previous post, I will be discussing the different phases of my Ironman Program. One thing you will notice is that each phase of the program has specific purposes.

The first phase of the program is the Preparation Phase. This part of the program is intended to be 10 weeks in duration with an average weekly hour rate of 8.75 hours. The main purpose of this phase of the program will be to:

• Enhance my functional abilities in each sport by including lots of technique and drill sessions in the training program;
• Build some strength through functional weight training;
• Enhance my aerobic fitness level; and
• Enhance my bodies recovering ability.

For swimming, this translates into lots of drills that focus on balance in the water and the kinetic chain of the freestyle swim stroke....i.e. putting together the timing of the kick, rotation, and arm stroke to be as efficient and compact as possible. For biking, this translates into pedal stroke economy and cadence. For running this translates into controlled posture and leg turn-over.

There basically are no intense workouts (i.e. speed work) included in this part of the program, all workout effort levels border between easy to moderate aerobic effort, accept for the two 5 km Road Races and one Half Marathon race. The following are the specific weekly training volume details of this phase of the plan.

• Wk#1 = [S: 3km, B: 90km, R: 26km, W:2hrs] = 8.75 hrs
• Wk#2 = [S: 2km, B: 26km, R: 17km, W:80min] = 4.5 hrs
• Wk#3 = [S: 3.5km, B: 105km, R: 29km, W:2hrs] = 9.5 hrs
• Wk#4 = [S: 3.5km, B: 110km, R: 30km, W:2hrs] = 10 hrs
• Wk#5 = [S: 3.5km, B: 115km, R: 31km, W:2hrs] = 10.25 hrs
• Wk#6 = [S: 2km, B: 30km, R: 19km, W:80min] = 5 hrs
• Wk#7 = [S: 3.75km, B: 130km, R: 34km, W:2hrs] = 11 hrs
• Wk#8 = [S:3.75km, B:135km, R:36km, W:2hrs] = 11.25 hrs
• Wk#9 = [S: 3.75km, B: 140km, R: 29km, W:2hrs] = 11 hrs
• Wk#10 = [S: 2km, B: 40km, R: 37km, W:80min] = 6.75 hrs

Stay tuned for the Base Phase details.

Mikey