Minimalist IM Plan vs Traditional
Looking for some input from folks who have tried this plan. As I embark on IM training for my 2nd IM (IMChoo), I have been considering the minimalist plan. Wondering what the pros/cons are and factors to consider in determining which plan to choose. Longer wkos during the week aren't optimal for me so it is appealing. Want to get some input from people who have tried it, and compare experience vs the traditional plan....
Thanks!
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Sorry, I don't recall if we made a formal wiki post about the Minimalist plans but I know we've had some discussions in the forum. And of course you can load up any plans you want and compare them for yourself.
The minimalist plan is just that: we've made changes and done some things to alter the plans to reflect "if an athlete were time constrained, how would we schedule their training towards an Ironman?"
It looks like the big diff is the run moving from Thurs. to Sun. so no ABP bike? It also looks like a little more intensity in the Minimalist? So I guess what I want to try to understand is would I be better served doing a Minimalist plan and following 90-ish%, or possibly the regular plan at maybe 80%? Or is it a wash? What are you giving up, if anything, for the minimalist vs. traditional, if anything?
Kim - I tried the minimalist plan last year in preparation for my two fall IMs. I believe my racing suffered as a result, specifically, my bike leg and run strength. I tried it because, as an OF and retired person, I believe that back to back weekend rides are not necessary for me. They seem to be there in part to recognize that working stiffs don't have enough weekday time to get in the biking volume needed for IM preparation. But IMO, the minimal plan did not have enough biking to prepare me properly for a good effort in the IM. This year, I will do the regular plans, but modify the daily timing to split the rides and run long on Sundays.
Again, my opinion ... any reduction from the standard EN plans, be they Beg, Int, or Adv, puts you at risk for underperforming relative to your ability as built in the OS. The coaches recognize that in real life, some people don't have the time and or head space to do all the work in those plans, but want to finish an IM anyway. Just recognize that (a) after an OS, you *are* capable of doing the full IM plan (as long as you pick the right one for you), and (b) if you choose to modify the plan, formally via the minimalist option or informally, you are going to be less than optimally prepared for an event you are spending 1000s of $ and 100s of hours to do.
I felt like it did a good job of preparing me while balancing out the time commitment on the weekdays. Your weekends are still pretty much gone with a century ride on Saturday and long run on Sunday.
I like trading off volume for added intensity. The Z1/Z2 workouts get boring for me.
The only caution I'd have is it isn't really "minimalist" -- you're still putting in more hours than most of the field at an IM. The intensity can start to wear on you with all the volume. There were probably days where I should have skipped the VO2 bike intervals and dialed it down when I saw my power numbers dropping. I felt pretty smoked by the time I hit the tapper. Don't be afraid to dial down the intensity if you're feeling hammered.
Great question Kim.
I too have toyed with idea of the "minimalist" plan. Taking 5-6 hours (not including the pre-ride run!) on Sat and 3hrs on Sunday away from the family and my "taxi" of children duties really stresses my wife. It can lead to some significant "strain" let's say! But, having only done one IM so far, using the regular training plan, I also know that I just could not keep up the intensity the last 4-6wks. My FTP sets were just crappy and VO2?!...those 5' @ 110% were just a pipe-dream! So, as I look at the difference, on the one hand....I'd like to think I could substitute some extra intensity on the bike on Thursday for no ABP ride on Sunday. BUT, I don't think that missing the ABP bike the sunday prior will actually allow me to really ride with more intensity the next Thursday. IOW, for me, I don't think it'll work as well as, long run on Thursday and ABP bike on Sunday. Plus, I like riding outside, unstructured, and those sunday rides are the highlight of the week for me. I may toy with it (minimalist) when a particular weekend just looks impossible to ride long both days, but it will be the minority of the time I hope.
I think Al is probably right (as usual) in that most folks don't spend enough time in the saddle to be able to absorb the IM bike without feeling thrashed and then having to run a marathon. I actually felt pretty good starting the IM marathon, and I think it was all the biking hours (and not riding at IF of 0.85!) that allowed a MOP guy like me to run a decent IM marathon (which was my first marathon ever).
The other huge thing that I think is important is the Big Bike week stuff....killing yourself in the saddle for a long time a few days in a row at the right time before race day probably yields huge dividends.
When I get into the training, perhaps I'll play around with the plan a bit with Coaches' input. I also have 1/2 days at work on fri. so I could def add/move something there with no impact to work or family life whatsoever. I have plenty of time before I get there, but I like to do my research in advance....
Hey folks,
Thanks for the input! Modifications I've seen people use, through conversations in the Micro and Macro Forums: