Ironman taper week training
Hi Paul, Matt & anyone else doing IMUK next week.
Here's the schedule I went through in Lanzarote in May - it really helped set me up for the day so it may be of use to you. The one change is that I was in La Santa with nothing else to do other than train eat and sleep (and had professional coaching!), not so this time around. I'm going to struggle to repeat this but I'll have a good try - and it starts TOMORROW!
DAY 1 Saturday (8 days to race day):
Swim (3.1k)
4 x 150m FC easy warm up (15sec rest between sets).
Drill set (20sec rest between sets)
6 x 50m as
25m Drill, 25m FC swim
1- single right arm
2- single left arm
3- catch up (one arm extended forward, other arm performs the stroke, when it "catches-up" with the stationary arm, they change places)
4- finger trial (dragging fingers across the top of the water on the return stroke)
5- chicken wings (touching your underarms on the return stroke)
6- fists
Main set (25sec rest between sets)
All FC swim IM Pace
300m FC
2 x 200m FC
3 x 100m FC
2 x 50m FC quick swims
3 x 100m FC
2 x 200m FC
300m FC
Cool Down
100m easy
[eat and rest]
Cycle - 40k easy
Run - 4k run off the bike
[eat and rest]
DAY 2 Sunday (7 days to race day):
Swim (2.6k)
3 x 100m FC easy warm up (15sec rest between sets).
Drill set
4 x 50m Kick with 10m fast and 40m easy (20sec rest between sets).
Main set (all FC swim IM Pace)
4 x 500m FC (30sec rest between sets).
Cool Down
100m easy
[eat and rest]
Cycle - 40k easy
[eat and rest]
Run - 10k
DAY 3 Monday (6 days to race day):
Cycle - 60k easy pace, but with hills
[eat and rest]
Swim (1k)
300m FC super easy and long strokes
Drill set (20sec rest between sets)
4 x 50m with 25m Drill & 25m FC with
1. Chicken wings
2. Finger trial
3. Single right Arm
4. Single left Arm
Main set (all FC swim IM Pace)
8 x 50m FC with 10m fast and 40m super easy (20sec rest between sets).
Cool Down
100m easy
Day 4 Tuesday (5 days to race day):
Swim (800m)
200m FC super easy and long strokes
Main set (all FC swim)
3 x 100m FC increase pace from 1 – 3 (30sec rest between sets).
4 x 50m FC with 10m fast & 40m super easy (20sec rest between sets).
Cool Down
100m easy
[eat and rest]
Run - 10k
DAY 5 Wednesday (4 days to race day):
Swim - 1.4k at IM pace
[eat and rest]
Cycle - 40k IM pace
Run - 3k run off the bike
DAY 6 Thursday (3 days to race day):
Swim - 1.4k at IM pace
[eat and rest]
Cycle - 40k IM pace
Run - 3k run off the bike
Day 7 - Friday (2 days to race day):
Swim (1k)
400m FC super easy and long strokes
Main set (all FC swim)
8 x 50m FC with 20sec rest.
(1. 10m fast & 40m super easy.
2. build speed throughout each length) x4
Cool Down
200m easy
Here's the schedule I went through in Lanzarote in May - it really helped set me up for the day so it may be of use to you. The one change is that I was in La Santa with nothing else to do other than train eat and sleep (and had professional coaching!), not so this time around. I'm going to struggle to repeat this but I'll have a good try - and it starts TOMORROW!
DAY 1 Saturday (8 days to race day):
Swim (3.1k)
4 x 150m FC easy warm up (15sec rest between sets).
Drill set (20sec rest between sets)
6 x 50m as
25m Drill, 25m FC swim
1- single right arm
2- single left arm
3- catch up (one arm extended forward, other arm performs the stroke, when it "catches-up" with the stationary arm, they change places)
4- finger trial (dragging fingers across the top of the water on the return stroke)
5- chicken wings (touching your underarms on the return stroke)
6- fists
Main set (25sec rest between sets)
All FC swim IM Pace
300m FC
2 x 200m FC
3 x 100m FC
2 x 50m FC quick swims
3 x 100m FC
2 x 200m FC
300m FC
Cool Down
100m easy
[eat and rest]
Cycle - 40k easy
Run - 4k run off the bike
[eat and rest]
DAY 2 Sunday (7 days to race day):
Swim (2.6k)
3 x 100m FC easy warm up (15sec rest between sets).
Drill set
4 x 50m Kick with 10m fast and 40m easy (20sec rest between sets).
Main set (all FC swim IM Pace)
4 x 500m FC (30sec rest between sets).
Cool Down
100m easy
[eat and rest]
Cycle - 40k easy
[eat and rest]
Run - 10k
DAY 3 Monday (6 days to race day):
Cycle - 60k easy pace, but with hills
[eat and rest]
Swim (1k)
300m FC super easy and long strokes
Drill set (20sec rest between sets)
4 x 50m with 25m Drill & 25m FC with
1. Chicken wings
2. Finger trial
3. Single right Arm
4. Single left Arm
Main set (all FC swim IM Pace)
8 x 50m FC with 10m fast and 40m super easy (20sec rest between sets).
Cool Down
100m easy
Day 4 Tuesday (5 days to race day):
Swim (800m)
200m FC super easy and long strokes
Main set (all FC swim)
3 x 100m FC increase pace from 1 – 3 (30sec rest between sets).
4 x 50m FC with 10m fast & 40m super easy (20sec rest between sets).
Cool Down
100m easy
[eat and rest]
Run - 10k
DAY 5 Wednesday (4 days to race day):
Swim - 1.4k at IM pace
[eat and rest]
Cycle - 40k IM pace
Run - 3k run off the bike
DAY 6 Thursday (3 days to race day):
Swim - 1.4k at IM pace
[eat and rest]
Cycle - 40k IM pace
Run - 3k run off the bike
Day 7 - Friday (2 days to race day):
Swim (1k)
400m FC super easy and long strokes
Main set (all FC swim)
8 x 50m FC with 20sec rest.
(1. 10m fast & 40m super easy.
2. build speed throughout each length) x4
Cool Down
200m easy
Views: 144
Add a Comment
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Comment by Tony Macpherson on August 4, 2010 at 9:49
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Hi Mark
Lanza was my 1st IM so I didn't push myself as I wasn't sure what to expect (I'm not very dedicated to training either!) Knowing I could complete an IM allowed me to push a bit more this time, hence the decent time improvement - I'm unlikely to see that margin again unless I start training properly!
Must confess to finding the hill on lap 3 tough - at least I didn't get off and walk - there were quite a few doing that, and I saw a guy come to a halt, sigh, and tip into the grass bank - still clipped in and still holding his handlebars!
I booked London in Feb as it fills up fast and didn't book IM UK until after I got back from Lanzarote - can't say I feel up to it just now but am hoping I'll be OK by Sunday.
Trying to eat loads & stretch a lot this week - cycled to work y'day iin low gears, nice to 'spin' but pretty uncomfortable - took the train today!
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Comment by Mark Sage on August 3, 2010 at 18:38
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Tony, a multiple ironman mate of mine says his UK time was only 10 mins faster than Lanza due to the toughness of the course, so an hour and 16 mins is amazing. Well done!
Good luck for London. That's brave!! Make sure you correct that big calorie deficit you'll be carrying over from Sunday.
Congrats to the rest of you guys. Glad we laid down the law for the serpies. Anyone going for a steady spin on Weds?
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Hi Mark
Looks like I'm the slowest of the bunch! I came in at 13:36 (S-1:18 / B-6:57 / R-5:01) - still took an hour & 16 mins off my Lanza time so happy with that. I saw Paul on the massage table - he said he did 12:15.
Good effort all round though - well done guys!
I was hooked after Lanza in May, am booked up for that already next year and looking at another for 2011. Also, London classic this Sunday so gotta keep moving this week!
Cheers
T
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Comment by matt gajdus on August 2, 2010 at 22:16
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Hi Mark, that was my mum!
Got round in 11hours 6mins. S-58m, B-6h14m R-3h44m. Dead chuffed.
Am currently on Ironman.com checking out my 2011 challenge - thinking german 70.3....iM hooked.
Guys you've got to do an IM event. Brilliant.
Great to see Tony, Paul and yourself on the run course, i think we matched those boys from S*****tine.
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Hi, thanks for posting this. Unfortunately I only just saw it the day after IMUK. How did you get on? I think I may have bumped into a relative of yours outside the Town Hall when she spotted my Windrush Tri suit. Sounds like you did a great time.
I went round in S:1.04 B:6.41 R:3.27 for a total of 11h24min. Delighted with the run but just need to learn to cycle now and I'll have cracked it!
Cheers
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