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A question for those who race an Ironman every other year

cam2wincam2win
in General Training Discussions

Ironman Wisconsin was my first Ironman and I will not race another Ironman until 2013.

My question is what have people found to be the best plan of attack for their "in between" years to get faster for their next Ironman?  I know if I stay consistent I will see improvement, but I am trying to really make a big jump.  I would like to qualify for Vegas, but my weight loss will play the biggest role on whether or not this happens.

I am wondering if I should race an early season 70.3 such as New Orleans and then another 70.3 in June or July, then spend the second half of the year working on longer riding and running, even getting in a marathon?  This is the advice I received from my old coach, but want to hear what the EN thought process is on this type of strategy.  Should I try and just race a bunch, do something like 4 70.3's?

2011-November Start EN Off Season Plan

2012-I want to build as much speed as possible to prepare for 2013

2012-November Start EN Off Season Plan

2013-Most likely race Ironman Wisconsin again.

Here is a little of my racing background if it helps

2009-IM 70.3 Kansas 5:49

2010-IM 70.3 New Orleans 5:19, IM 70.3 Kansas 5:19

2011 IM 70.3 New Orleans (cancelled swim) 4:16 ( I believe I would have done 4:49-4:55 with swim)

2011 IM Wisconsin 1:04 Swim, 5:48 Bike, 4:56 Run, 12:01 overall 

Thanks for any help or insight!

JT

Comments

  • tuckermtuckerm
    JT, I'm kind of in the same boat as you. No IM in 2012 but 2013 will be an IM year. The goal in 2012 is all about speed. A couple HIMs, some sprints and Olympics, some running races, etc.
    I don't think you need to do longer rides or runs. As the OS shows, you can put far on top of fast. That's not to say you shouldn't ride some centuries or the like, remember it is all about having fun, just that it is not needed.
    One thing I am considering is some single sport focus. I think some serious gains can be made there.
  • Al TruscottAl Truscott

    Seems like you need to gain some confidence and success at running. I'd recommend a focus on three things for 2012:

    1. Become a runner this winter. Examine your VDOT and pick a stretch target for a 10K. EG, VDOT of 50, target 40 minute 10K. Jack Daniels and Pete Pfitzenger both have books which can guide you thru this.

    2. Aim to do at least 4 Olympic distance triathlons, and learn how to run fast off the bike.

    3. Find a fall half marathon to target as an A race.

    Then come back and do an early season 70.3 in 2013 and amaze yourself with your run split. Likewise come Sept and IM Moo. 

  • Gordon CherwoniakGordon Cherwoniak

    Jason,

    My thoughts are similar.  Perhaps a run focus until January then hit the OS.  The recommendation at the end of the OS is for a 10K or 1/2 marathon at the end.  Then transition in the the short course plans and do some OLY's as Al mentioned. 

    Now if you really want to do a HIM then that will change the plan, but if you are focusing on speed go hard and go harder. 

    From your IM split, depending upon your age you should be able to gain an hour or more on the run with 20-30 minutes on the bike. 

    Gordon

  • jburbattjburbatt
    +1 on doing a run-focused block in your season. Really focusing on one sport while ignoring or minimally maintaining the other has produced some good results in the past with people seeing significant bumps in that focused sport.
  • Nemo BrauchNemo Brauch
    I like Al's suggested plan. First and foremost, get off the hamster wheel and give yourself a break. Enjoy running for the sake of running and biking for the sake of biking once again. You don't need to spend another winter in a pain cave on the drainer. Use that time to focus on the run instead (where it's easier/funner to be outside). WHen springtime comes, hope on the bike and start drilling yourself again with short fast races. Mix things up, do some Time Trial races. The great thing about Oly's, 10K's, and 40K TT's is that you recover quickly and the "race" can pretty much be built in as any other weekend workout.

    Also- take this year to go do other stuff with your family/friends. Take an amazing vacation somewhere cool, or get back into a non-athletic hobby you have let slip behind. The more of a mental break you give yourself this year- the hungrier you will be to focus and train/race hard when your 2013 IM season rolls around.
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