My training plan for IMC and IMMT
A lot of you know that I'm always tweaking my training (and that I don't follow the EN training plans). This is the plan I developed for myself. The Tu, Th, Sat bike rides are using much of TrainerRoad's 40K TT plan. Friday's run will actually be broken up into an AM and PM run. The run miles are assuming an approximate 8 1/2 minute/mile pace. Most runs will be faster than that but that's just my plug number for now. Swims will be between 2000-3200 meters in length.
IMC is 7/27 and IMMT is 8/17. Weeks 15 & 18.
When I feel like I need a day off I will take one. I don't have one built in but I'm sure I will be taking a day off here and there.
How does it look?
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As one who hacks his EN plans pretty good myself I'm with you.... As one who has attempted the TR 40K TT plan I feel somewhat qualified to answer you.... I did the 40k as my OS bike this year... Feel free to scroll thru my TR career under user name knorcmit and check it out.... I was barely able to do the work and had to add extra rest on the second day work of 105% about 1/3 of the way thru and extra rest on the first day of work on the last 1/3...... Also I did not TT sessions on the last day (instead I rode outside but kept the same structure or I tested via the 5/10/20... In a nutshell I would say that plan is WAY too hard for being in the last 8 weeks before an IM and Definitely not inbetween them...... ITS Brutal ... Harder than OS
No long swim days?
The structure seemed like minimal amount of rest /recovery/ easy days?
I'm currently using this structure. giving me 2 days per week off the legs with only swim.. still getting 3 swims , 3 bikes , and 5 runs per week.... if I add to that I keep it very easy recovery work...
Monday.. swim only usually easy, focus on technique and toys
Tues.... ftp bike and run
weds... interval swim... interval run
thurs... vo2 bike and run
fri.... swim only long endurance
sat... long bike and brick
sun long run
I'm quickly realizing I'm not going to be able to handle the 40K TT plan during IM training. I get halfway through the workouts and die and have to dumb down the TR % to 85-90%. Part of it is due to just being "out of shape" by my standards but I can see it becoming a fatigue issue as well. I'll probably just do one FTP/VO2 type workout and keep the other bike rides as sweet spot (80-85%) stuff.
There's is nothing more dreadful to me than long swim days. I have a few 50 minute swims which will get me to 3000m. Swim volume will be over 10,000m per week during peak weeks as I will be swimming 4x per week. I don't need/want anything more than that.
I will take rest days as needed (swim only days). There will be plenty of Monday swim only days.