IM on 2 swims/week

Michael Johnson

Here's the question:

1. Im a FOP swimmer IMLOU 1:04 and IM KS 70.3 30:14

2. Any real disadvantage of going to 2 swims (3000m+ ea. one) instead of the 3?

3. Im thinking about adding a 4th bike instead (underachieving on bike....getting passed all day long)  IMKS70.3 2:59 at 74% 191w..uhg!!

4,. For value, what would the 4th bike in the week be.....a repeat of interval day or ABP day?

Thoughts?

TH3 FRB

You need to evaluate where you think you'll get the most benefit out of that 60-75min each week. If you can maintain your current swim ability on 2X swims a week and your bike is currently a limiter then I'd say it's a good adjustment. Although you might be better off using that extra time for recovery or some run technique work instead of more riding. If you are getting in 3 quality rides and 2 quality runs each week you don't really have much room to fit something else in and still give your legs the recovery they need. Sure, you'll open up a slot for the workout by dropping the swim but you need to think about how that would fit with your other workouts and how it might impact the overall quality of your training.

Just an observation on your IMKS 70.3 ride - 73% is a bit low for IF at that distance.

twilkens

I have a friend who has done several IM and qualified for Kona.  He never swims more than one day a week for 90mins.  He was not a swimmer in high school or college etc.  His IM swim times range from 63-66min.   When you swim as well as you do I don't see that you need that extra swim.  Wether another bike day will help you I don't know.

Nemo Brauch

I agree with Joel. Given your swimming ability, I'd bet dropping that 3rd swim workout would have very little if any impact on your swim time. However, replacing that with another bike is another question. I agree that extra time might be better spent simply on recovery or maybe even some core/stretching work so you can really nail those run and bike workouts .

gilliatt

Hey Michael good to meet you out on the course. IIRC correctly you are a tall dude that certainly helps the swim (I'm one too) esp. long arms. I don't think it will hurt your swim one bit. Also, don't neglect the little things like aeroness for eeking out a little more bike speed.
Since I work an irregular schedule and not 8-5 M-F like a lot of people I would venture bet I've never swam more than 2.3x per week on average.

daisymack

Another vote for skipping the third swim given the times you report. I've done the Chesapeake Bay Swim (4.4 miles) on 2x/week - you'll be fine for 2.4. That's where my expertise ends though - I have no idea what to tell you about how to fill that extra time in. Personally, I just use the extra time for sleep.

Chris G

 Not sure that I have really ever managed to consistently swim 3 days a week and swim about how you do.  Not going to be a problem if you drop it.  As for adding in another bike session, how sure are you about your FTP and how well did you run in terms of your vdot?

TH3 FRB

If your FTp is accurate then you underperformed at IMKS 70.3 with that IF. You shuould be up around .78 at least and still be able to run well. What did you have for a run split?

mattsull

I've been on the 2x (3500+) a week plan for years and it's worked for me. I'm at a similar level as you. I would throw in the occaisional 3rd swim during IM build up. Not sure it was necessary.

Coach Rich

All excellent points. My notes:

• Might want to considering going to 3-4x/wk in the last 3-4wks before your race. Your overall volume will begin to come down 3wks out, creating the opportunity to swim more. You can swim hard and long up until probably 5-7 days out from the race. IOW, a very minimal swim taper, if at all.
• I agree, it can be very challenging for AG'ers to find a good place to put that 4th ride without it impacting other sessions. It sounds good on paper until they actually try to do it. If it were me, I'd probably see how I did with adding ~2hrs of cycling to my week by tacking it on to existing sessions vs scheduling a 4th session.
• There is just very little reason or need for an AG athlete to swim faster than 62-68', unless you are truly knocking on the door to a Kona slot. Bonus if you can make it happen but, in my experience, there is nearly always easier time to be gained on the other 138 miles of the race

Michael Johnson

My run  split was 2:06 (open HIM is 1:48)

When I started the run (i went to portopotty and my urine was very concentrated...sorry TMI!)....i suspect dehydration was an issue

I drank alot during each aid.....started to rally physically at mile 3

Michael Johnson

My goal was a NP of 210w based on my training ride and FTP

 

I was at 198w at mile35, but, started to fade, and finished at 191w.....now that i think about it I think dehydration may be the elephant in the room here!

Al Truscott

Bike to work at least a day a week instead of swimming before or after work. Think of it as an ABP ride. Don't fight the cars with interval work at those times of day.

The more I swam, the slower I got; not so with running and biking. So I dropped my swimming this year to one day a week in OS, and 2 a week (and am starting 3-4 in the next two weeks with CDA 3 weeks away). I'm testing the Leap of Faith, but I don't think it will make any difference in my 66-70 minute swim time.

30/64 without a wetsuit - you could get by with 10-12 total swims before an Ironman and do just fine, I'd bet.

TH3 FRB

Based on your last 2 posts I think you would do yourself a big favor by looking more closely at your pacing/nutrition/hydration plans and how you executed the race. I still don't think dropping a swim is a problem but the solution may not be training more/harder. I think you left a lot of potential out on the course that is easy pickings if you improve the planning and execution aspect of your race.