So far the training has been going well. I've slowly built up my weekly work, getting up to 9 hours last week. This week I'm feeling a little run down so I don't know how much I'll do. The 12-week schedule I have says this is supposed to be a recovery week, so I might take it as that, but I also don't want to lose the momentum I've been gaining. I'll probably try to maintain the same hours, but with less intensity. So far, here's what I've done:
week two
swim: 50 minutes (2500m)
bike: 4.5 hours
run: 1.5 hours(15.5km)
strength training: 1 hour
week three
swim: 60 minutes (3000m)
bike: 4.25 hours
run: 2 hours (22.5km)
strength training: 2 hours
Monday, January 23, 2012
Tuesday, January 10, 2012
Ironman Mont Tremblant Goal Times
As of right now, and hopefully they will change, these are my goal times for Ironman Mont Tremblant:
Swim - 1:20
T1 - 0:10
Bike - 5:50
T2 - 0:10
Run - 4:30
Total - 12:00
My transition times are long, and probably won't be like that in the race (especially T1), but I want to give myself time to calm my heart rate, and get myself ready for the race. I don't know what I'm going to wear yet (wholesale change, or the same outfit all day), and that will affect my transition times.
I figure as training continues, I'll be faster in each discipline...especially the bike. At Centurion Canada I rode a 5:50 race for 170km. Although Ironman is longer, I don't think the hills are going to be as difficult. Plus, I will actually be training for that distance, unlike Collingwood where I just showed up and rode without ever training for that distance.
Swim - 1:20
T1 - 0:10
Bike - 5:50
T2 - 0:10
Run - 4:30
Total - 12:00
My transition times are long, and probably won't be like that in the race (especially T1), but I want to give myself time to calm my heart rate, and get myself ready for the race. I don't know what I'm going to wear yet (wholesale change, or the same outfit all day), and that will affect my transition times.
I figure as training continues, I'll be faster in each discipline...especially the bike. At Centurion Canada I rode a 5:50 race for 170km. Although Ironman is longer, I don't think the hills are going to be as difficult. Plus, I will actually be training for that distance, unlike Collingwood where I just showed up and rode without ever training for that distance.
Motivate Me!
you can tell how fast I'm going by the spray of water! Almost ran sub 20:00 for 5km in this pic. Can I do that this year? Hope so! By the end of August I was able to do 4:05/km pace in speed work, and 3:50/km quality. That helped lead me to 2 personal records in two local (and tough) half marathons, and potentially to a sub 3:25 in the Goodlife Toronto Marathon. Looking for sub 4:30 at Tremblant for the run.
week one is done!
There are 32 weeks left until Ironman Mont Tremblant, and the building has started. Last week I did 6 light workouts to get my body used to training again.
Monday: 11.1km run in a snowsquall at 40km/h+ wind gusts
Tuesday: 1000m swim in a very crowded pool
Wednesday: weights
Thursday: 1000m pull buoy swim, 90min bike ride (finished Kona '96, and did CTS climbing)
Friday: rest
Saturday: Mind to Muscle session
Sunday: 13.3km run
so far, so good! I've got 8.5hrs planned this week. Typically when I do close to 9hrs, I have trouble keeping the momentum until next week, but hopefully I'll be able to keep it up! Going to have to...I'm going to be an Ironman!
Monday: 11.1km run in a snowsquall at 40km/h+ wind gusts
Tuesday: 1000m swim in a very crowded pool
Wednesday: weights
Thursday: 1000m pull buoy swim, 90min bike ride (finished Kona '96, and did CTS climbing)
Friday: rest
Saturday: Mind to Muscle session
Sunday: 13.3km run
so far, so good! I've got 8.5hrs planned this week. Typically when I do close to 9hrs, I have trouble keeping the momentum until next week, but hopefully I'll be able to keep it up! Going to have to...I'm going to be an Ironman!
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