Ironman Florida Training Review

So ... the original plan had me writing up a blog post each week with a training summary over the last 12 weeks of my Ironman Florida prep, detailing the process, both good and bad. In reality there was not enough time to work, train, sleep, spend time with The Queen, eat, and eat, and eat, and write a new blog on training every week. Yeah, I did get a post out most week,but there were other things I wanted to write about. I had every intention of getting a training post out ... but it just. never. happened. Instead of a week-by-week analysis, what we have is an overview of what I have been doing since early August.

But first, I have a fun announcement to make ... Later this week or early next week The Complex Triathlete will have a special guest blogger. Special, because it will be the first guest to our little piece of the internet. Special, because the guest blogger will be The Queen herself!!!! She has been treating the exact topic of her post as if it were a state secret, but I am sure it will have to do with Ironman. I can guarantee you will be entertained as she is smart, witty, and a much better writer than me. If there is a post worth reading, it is her's for sure.

With that said, back to our post.

This is my 5th go at the Ironman distance and the first time around as a self-coached athlete. Over the last 8 years I have learned a lot about how to train and, just as important, how I need to train. This cycle looks different than the previous four in a number of important ways.

Lower overall volume. I have done well in the past with lots and lots of base miles. My body responds well to volume and I enjoy it, so it always made sense. This time around there was still an awful lot of volume, just not as much. I'm older now and, quite frankly, I need more rest than I have in the past. It's a reality I have come to accept. Fortunately I have a large aerobic base from years of doing this so I do not see this as a problem.

Lower run volume. Heading into 2014 I wanted to put in a solid 10 week run focus early in the year. Knee problems, then surgery in April, put the kibosh on that idea. By July I was back to running on a regular basis again, but much more limited than before. Twenty five mile weeks became the new 50 mile weeks; Thirteen mile long runs replaced 20 milers. Going into Ironman Lake Placid in 2011 I had multiple 20 mile runs under my belt. My longest run this time around was a 17 miler.

Bike centered training focus. I enjoy riding my bike. Coming into 2014 I decided that once the winter weather broke, the bike should be the central focus of my training. When you become a stronger cyclist you not only improve the bike leg, but there should be more in the tank during the run.

More intensity. With less volume I was able to crank up the interval training during the week in all three disciplines.

The Big Training Day. This comes directly from Joe Friel. The Ironman Big Training Day is a great opportunity to test out race day pacing as well as race day nutrition. I got some good knowledge from this workout and have adjusted accordingly.

More Transition Runs. With the limited amount of running I have been able to do, it became important to make the miles I could run count. Most weeks I ran multiple times off the bike. Most short, but long enough to get comfortable with running off the bike.

Racing early in the cycle. I like to race, but this time around I used it for two purposes - building fitness and relearning run pacing. After coming back from the knee surgery I have had some problem regaining the feel of how fast (or slow) I am running. For Ironman this is important, especially the first few miles out of T2. I ended up racing Steelman and TriRock Asbury Park in August. Rev3 Pocono Mountain in September was more of a fitness test.

Overall this cycle was a good one. Not perfect, as it never is, but good. My body, while tired and ready to taper after Sunday's last long ride, has held up well. Fatigue is reasonable. For the first time in a long time I completed my specific race prep with no injury issues.

The last two weeks before an Ironman are the "all you can do is f$&k this up" zone. There is no more fitness to be built this cycle. "Testing" fitness can only screw things up. Negative thinking can do as much or more harm that stupid training. Worrying about things that are out of my control - like the weather - can only screw me up. Recovery and mental race prep are in focus now.

Right now - 10 days out - I am fully in taper mode, trying to do things right. My legs do not feel good ... but the will soon. Substantially less training volume plus small doses of intensity, if done correctly, should equal fresh legs on November 1.


Thanks for reading.

Train hard. Stay focused.
Jon