The Placid to Kona Plan (aka Two IMs within 10 weeks)
I know that there are a few folks out there who enjoy racing IMs more than the average bear. Some of you are monsters, qualifying outright. Others are lucky lottery folks. Some of you are just looking to add a final HIM to your big season. So here are some thoughts as I go through this process right now.
- Ten Weeks Is Just Enough Time to Equal Your Performance -- A lot of folks want to get really fast at the end of the season, but it's the END of your SEASON. You have a ton of miles on your legs and brain, and probably a healthy SAU deficit. As a result, your goal is really to be faster by being smarter. IOW, if your FTP was 225 for your IM, ain't no way you going to get that baby up to 250 in time for your next race.
- Recovery is Priority #1 -- We advocate 4 weeks of recovery time after an Ironman, and 2 after a HIM. If you do it right, you can cut that a bit shorter, in my case to just 2 weeks. My personal recovery was 100% off for 7 days, including 1 massage. In week two I did 2 OW swims easy, 1 easy short bike, 2 easy 30 minute runs....I finished with a long 80 ride to Boston that showed me I wasn't ready to go that long...but regardless I am back. Rest now to be your best in your race!
- Focus Your Cycling -- You wrapped up with some big miles into your last race, so that's probably on your mind / familiar to you. That said, your body needs a change, and some FTP work is the way to go. Besides, it keeps the volume short so you don't go insane...or that far from home if you pop.
- Limit Your Running Early -- I am running 5 x 30' this week, including one 2-a-day session. Mostly flat with one interval session of 2 x 1 mile. Week 4 will be 5 runs, with one single long session of 60'. While the intensity will be there, I won't run 90 for another 3-4 weeks. I know this is key as my running legs are the last thing to come "around" after a big race.
- Swim Often -- This is the best use of your training time right now, unless time off will allow you to do much more (at home / work / etc.).
Basically I am on a mission to get my FTP back up to early season levels of 335 (I dialed it back to 325 at IM Lake Placid). I plan on doing this as 4 weeks of FTP cycling ( 2 x 90' FTP rides, 2 x 2.5 hour ABP rides ). During this time, my run will be on maintenance mode as I can't run a lot and do this bike work. It's not easy, but the rides are palatable. The intervals hurt, and when I am done I feel like I rode 4 hours not 1.5...but the work will pay off.
Once I am through this 4 weeks, I'll have 4 weeks to Kona, just enough time for a 2 week volume pop and then taper time!!!
Comments, questions, feedback welcome!
Comments
What if you only have 6 weeks? IMC then to Kona. Take a 3 week recovery and then the build-up due to not being a "lean mean athletic machine" like you?
Live fast, die young, and leave a good looking corpse.
Coach - my experience - what worked for me - was that I did not not need maximum length bikes and runs in the interim. I could get by with 5 hour bikes (that would be closer to 4 for you) and 2 hour runs (for a 4 hour IM split), just 2-3 of each in the last 4 weeks before the second IM.
A good 4 week pop of higher intensity stuff in the bike and run at this point also sounds ideal. Volume on the swim - race pace stuff only, to leave you the energy to hit the paces on the other two sports.
-Ann.
Thanks Ann, that helps a lot and congrats on the way you finished.
Jay.