2011 Training Plan

2011 Training Plan

Overall Season Objectives

Prime Objective: Race the “strongest” Ironman of my career at IM Arizona on 11/20/11. If conditions are amenable, this will result in a new IM PR (11:19). I am also hopeful that this will yield a 2nd Kona slot.

Secondary Objective: Win my AG at least eight times during 2011 (eight is my prior season best). I hope to do this despite being at the top-end (age –wise) of my AG in 2011.


Meso Cycle One: January 1st to April 2nd (92 days)

Objectives: Build race fitness with principal focus on bike intensity and run volume/frequency. Major race focus is IM California70.3 on 4/2/11. Will also race two “pre-season” triathlons in North Carolina in March as well as several longer running races. Improve body composition and get down to race weight (163-167 pounds) by end of this cycle.

Swim: Follow approach similar to 2010 Cycle One. Target 3-4 X/week and 8,000-12,000 yards/week. Key workouts will be 2 structured interval workouts and one longer TT swim. 4th weekly workout would be a moderate effort, continuous swim. I will include techniques oriented sets throughout.

Bike: Intensity first focus. 2-3 FTP-type interval efforts (initially on my Computrainer) per week. Long-rides will be capped at 3 hours. Lower aggregate volume than 2010—less than 200 miles/week. Intent is to increase FTP to above 290 watts. This would increase my power/weight ratio to 3.9 watts/kg.

Run: Principle focus is to generate significant (by my standards) aggregate run volume: ideally 150 miles/month. The primary emphasis will be on frequency with long runs being capped at 13 miles. Beginning in February will add hill and speed sessions in once per week. Targeting open road race speed of sub 1:40 for the half-marathon and sub 21:30 for 5k.

Meso Cycle Two: April 3rd to July 31st (118 days)

Objectives: Focus on intensity and short course speed. I will race extensively during this period—all short course races.

Swim: A continuation of Cycle One with shift to mostly open water training in mid June.

Bike: Continued emphasis of FTP development—stretch goal of reaching 300 watts. Will employ two FTP interval sessions per week or 1 FTP/1 race. Long rides will be capped at 3.5 hours but will focus on achieving average power output of 70-72 % of FTP (Ironman target intensity).

Run: Will cut back slightly on run frequency and volume (target: 5X/week and 130-140 miles/month). Greater emphasis on threshold intervals and tempo running. Open 5k target of sub 21.

Meso Cycle Three: August 1st to November 20th (112 days)

Objective: Shift focus to 16-week Ironman build. Training focused on achieving optimal results at my only “A” race in 2011: Ironman Arizona where I hope to PR at the distance and qualify for Kona again. I will also race two other LC races as part of my IM build.

Swim: Will incorporate one 4000+ yard continuous swim per week. Every other week will be at target IM intensity (63-68 minutes).

Bike: Will reduce FTP efforts to once per week. Will build weekly long ride to 6-7 hours. Will also include one 3.5-4 hour ride per week at IM intensity. Aggregate weekly volume will reach 250+ miles.

Run: Target of 4-5X/week with one threshold effort, one long run of 16-22 miles, and moderate distance tempo effort. During weeks that I race there will be no tempo run.