HIM and IM Training

Schmitty75

Next week I move into HIM and then IM plans. As far as I can tell training weeks typically look like this:

• Monday - Swim only
• Tuesday - swim + running speed work
• Wednesday - Bike FTP + Tempo Run
• Thursday - Long Run
• Friday - Swim Only
• Saturday - Long Bike
• Sunday - Easy Run + ABP Ride

Am I right? It would be really nice to have a pdf of this or something else for planning. Maybe there is one somewere and I just haven't found it.  Anyway....

I am locked into trainer biking on Tuesday mornings. My wife works in the morning, I'm at home with the kids, and I have a commitment after work. Biking on the trainer (I don't have a treadmill) is all I can do. How can I shift my workouts?

Schmitty75

Geez - Looking deeper at the HIM plan for week 12, it also calls for a testing week. Week 11 (which would be this week) calls for a big day on Saturday. Since I'm at Scout Camp with the kids next weekend, I'm going to swizzle my get faster testing (did my bike FTP test already) and my HIM endurance training together over the next two weeks and take advantage of the long weekend for endurance training, becase next week is a sh-t show from a training standpoint. Here is my modified plan. I'd love your thoughts.

So far this week:

•  Monday - Rest
• Tuesday - Bike FTP test (went up 10 watts!)
• Wednesday - Rest
• Today - 75' Progressive Pace Run

Rest of this week and next:

• Tomorrow (Friday the 4th) - Rest and Plan for the big day
• Saturday - Big Day 1 hour swim, 3 hour bike, 1 hour run
• Sunday - More Rest
• Monday - Swin 60
• Tuesday - Bike 90 "Make me Faster" + 30 tempo run
• Wednesday - Swim 60
• Thursday - 5K Time Trial
• Friday - Swim Test
• Saturday (At scout camp) - 1 hour run
• Sunday (At scout camp) - 1 hour run
• Monday (Last day of scout camp) - swim upon returning home (if time permits)

 

 

Coach Patrick

The swizzled plan looks great. If you want you can print any week of any plan right from your browser! Enjoy your fourth, the Big Day and Scout Camp...sounds awesome!

Schmitty75

Thanks for the feedback on the swizzling Patrick.

Do you have thoughts about how I can change up my HIM training during the week to accomodate the fact that I can only bike on Tuesdays?

Coach Patrick

I'd swap Wed bike/run with Tuesday run/swim. So you'd do he bike on Tuesday...run if you can. Wed is FTP run, swim if you can!