Training for Ironman Coeur d'Alene 2007 - Part 1

Overview

This plan is based on principles of periodization, meaning
that the plan is composed of phases called “periods,” which are structured to
permit the participant to reach the ultimate goal/goals with respect to a
specific event or events.

In a traditional periodization plan for triathlon events (for example, see The Triathlete’s Training Bible by Joe Friel), a racer will follow periods structured in the following way:

· Preparation – in this phase, the participant prepares the body for the rigors of endurance training by introducing low intensity, low duration, high frequency workouts. The goal is to get used to frequent training, but keep the intensity and overall volume low, gradually building up the overall volume so that the muscles and connective tissues can withstand the large volumes and higher intensities to come.

· Base – in this phase, the participant begins adapting the body for the long efforts of each discipline. Principles for this period typically center on progressively extending the overall volume of training time/distance to reach individual workouts approaching the time/distance the participant expects to event disciplines to last. For Ironman events, plan participants will work their way toward the completion of weekly training sessions including a long swim (~ 4000m), long bike (~ 5-7 hours) and a long run (~2.5 – 3 hours). Intensities are traditionally low, while overall volume steadily increases throughout the phase. Toward the end of the phase, participants will typically introduce more intensity into shorter workouts as they move into the Build phase, but keep increasing the duration of long workouts.

· Build – in this phase, participants traditionally shift the focus from volume to intensity. Efforts are harder and paces are typically faster. Weekly long workouts remain long and at low intensity to preserve the endurance built up during the Base period. This phase is traditionally thought to be the period where race speed is built.

· Peak – The peak phase begins the taper toward the race. Volume drops dramatically, while intensity remains very high, or increases. Recovery time increases so that muscles are well-rested prior to the race. The Peak phase usually lasts the last 1-2 weeks before the race week.

My plan incorporates the nomenclature of the traditional periodization plan, but alters the principles involved in the Base and Build periods. In other words, the Base period will be centered on building speed and power (as well as endurance) in the early part of the plan and over the winter months, while reserving the bulk of the work relating to endurance and muscular endurance for the Build phase. In the Preparation phase, I will gradually work toward higher intensities while maintaining relatively low volume. In fact my volume will stay essentially the same throughout the Preparation and Base periods, and will only increase as race-specific training is introduced during the Build period.

This type of plan is often referred to as “reverse
periodization” because it “reverses” the traditional focus of the Base and Build periods. In actuality, this is a bit of a misnomer, because true periodization basically refers to moving from less race-specific to more race-specific training. In ultra-distance racing, short duration, high intensity efforts are less race-specific, while longer duration, lower intensity efforts are more race-specific. Therefore, for purposes of ultra-distance triathlon racing, this plan would appear to follow the proper principles for true periodization. For purposes of consistency in traditional nomenclature, I’ll refer to this plan as incorporating principles of reverse periodization.

Plan Periods

General Preparation

Principles

In this phase, I will prepare my body for the stresses of endurance training. Following the traditional model, I’ll first introduce lower intensities and durations while keeping frequency high.

High Level Objectives

· Get used to frequent training

· Build muscle strength

· Strengthen my connective tissues so they’ll be able to withstand the higher intensities of the base period and the large volumes in the Build period.

· Lose weight

Base

Principles

This phase focuses on building strength and power. Workouts are relatively short (lasting no more than about 1- 1½ hours. Efforts for most workouts are very high, and paces are typically faster.

Weekly “long” workouts will focus on longer durations and lower intensities. Long bike rides may reach 2½-3 hours; long runs will cap at 1½-2 hours; and long swims will consist of straight swims reaching about 3000 meters or long interval sets (e.g., 800s or 1000s).

High Level Objectives

· Improve threshold power on the bike

· Increase speed in all disciplines

· Improve form and efficiency in all disciplines

· Improve sport-specific strength

Build

Principles

In the Build phase, I’ll start training my body to “go long,” meaning I’ll be taking the strength and speed built during the Base phase, and adapting it for the long haul. Weekday workouts will reflect this by incorporating increasingly longer intervals to build muscular endurance. Long workouts will start getting longer, and may incorporate race-specific intervals within them.

Principles for this period typically center on progressively extending the overall volume of training time/distance to reach individual workouts approaching the time/distance the participant expects to event disciplines to last. For Ironman events, plan participants will work their way toward the completion of weekly training sessions including a long swim (~ 4000m), long bike (~ 5-7 hours) and a long run (~2.5 – 3 hours). Intensities are traditionally low, while overall volume steadily increases throughout the phase. Toward the end of the phase, participants will typically introduce more intensity into shorter workouts as they move into the Build phase, but keep increasing the duration of long workouts.

High Level Objectives

· Build endurance and muscular endurance

Peak

Principles

The peak phase begins the taper toward the race. Volume drops dramatically, while intensity remains very high, or increases. Recovery time increases so that muscles are well-rested prior to the race. Long workout duration is reduced, but intensity is increased

High Level Objectives

· Increase recovery time to allow the muscles to rest in preparation for the race.