Armando Colon's Training Modification for Mtn Climbing
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Coach Patrick,
Coach Rich asked me to post on the micro-forum to see how can we modifiy my IM Maryland training to accommodate mountain climbing workouts and the actual climb. My climb will be 9-22 July and would like to introduce high intensity step/stair intervals (1-2 per week) and a weekly, long hike (with 40-50lbs weight; 4-6 hrs) to the current training program.
Any suggestions will be greatly appreciated.
Thanks
Armando
Coach Rich asked me to post on the micro-forum to see how can we modifiy my IM Maryland training to accommodate mountain climbing workouts and the actual climb. My climb will be 9-22 July and would like to introduce high intensity step/stair intervals (1-2 per week) and a weekly, long hike (with 40-50lbs weight; 4-6 hrs) to the current training program.
Any suggestions will be greatly appreciated.
Thanks
Armando
0
Comments
I say you train "Early" for your IM given where the climb falls in your season...so...
1. On 6/1 you load up the "Ironman, Minimalist Version" and choose the ability level that's best for you.
2. You do you High Intensity Step Workout on Tuesday and Thursday (dropping the run from Wed, moving the Tues Interval Bike to Wed).
3. Sunday is your long hike day (if you swap with Saturday, then the bike on Sunday is just a nice long endurance ride in Z1-Z2).
Basically, all your runs are gone but your bike / swim is IM specific....then when you are back, you can load the REAL IM plan, as Rich as specified.
Let me know what you think!
~ Patrick
Thanks for reaching out to me via the phone yesterday. I want you to do a basic week before you get into your complete plan. Working backwards from your race, here is your training timeline:
+ You will start the HIM plan on 12/28/2015 to end on San Juan.
+ You will have one Transition week / light to no training the week of 12/21/2015.
+ You will start the OutSeason plan on 9/14/2015.
+ You will be on a basic week for 6.5 weeks…now until 9/13 as you prepare for the out season.
Mon - Swim Only, Target is 2,000yds. Run 30’ in Zone 2.
Tues - FTP Bike, do 2 x 12’ (6’) within a 45’ to 60’ ride. Goal is to raise your power each week. Optional short run of 15’ off the bike.
Wed - Tempo Run of 45’ to 60’. Warm up then run upper Z2 to Z3, strong finish. Can be a hilly run.
Thu - Bike Choice Workout — if you feel good you can repeat Tuesday’s session, or you can just get in a steady ABP / Z3 ride of up to 75 minutes.
Fri - Swim - target is 2,000yds. Run 30’ in Zone 2.
Sat - Long Ride of 1.5 to 2.5 Hours…mostly Z2…you can push the last 30’ @ Z3 if you feel good. Run off the bike, 30’ in Zone 2.
Sun - Long Run of 60 to 75’ in Z1 to Z2.
You can take any swim day off, or skip any session. The weekends are the priority work.
If you are on the road, just get in a 30’ to 45’ run in Zone 2 to stay fit.
I have added in quite a few short runs to get your durability back up before you hit the OutSeason®. Let me know what you think!