I've had some questions about my Ironman training plans for this year. My main races this year will be Ironman 70.3 California (April 2), Wildflower Long Course (April 30), and Ironman Louisville (August 28). I generally plan to follow a pattern similar to last year, with series of training cycles that are 4-5 weeks each, with the last week being a rest week. I typically taper about 1-2 weeks before a half-Ironman distance race and 3 weeks for Ironman. I hope resume training in mid-January, so I will have time for two training cycles before Ironman 70.3 California. After recovering from Wildflower and before tapering for Ironman Louisville, I should have time for three training cycles. As the weather and available daylight improve, my week will start looking more like this -

 

1. Track workouts will focus on threshold and VO2 workouts, with threshold workouts in the first 1 or 2 weeks of a training cycling and then  VO2 workouts in the last 1 or 2 weeks.

2. My LSD run is currently about 12-13 miles. Mileage will gradually increase. In the last 3 training cycles, I want the last week of my training cycle to finish with a  24-25 mile runs. Mileage may be shorter on loops with more hills and more challenging terrain.

3. The LSD ride will similarly increase in mileage, with both hill and flat rides.

4. I have an "AM1" and an "AM2", because I typically do weights before swim practice in the morning. Right now, in off season, I am doing more weight training. I will cut back during the season to three mornings a week; not necessarily the days listed above.

5. I hope to finish some off the rides with a 2-3 mile run.

 

Last year, training for the Vineman, I found this worked well, but I did  not start my Ironman-distance focus until mid-May, which i thought was too late for an end of July race. Of course, I was also juggling Ironman training with commuting between Chico, Sacramento, and the Bay Area on weekends and planning a wedding.

- Ken