There’s 26 weeks to go till Ironman Wales. Swimming is ticking along at one swim per week, am still managing one gym session per week, 2 runs and 2 rides per week. The plan is to put in 12 quality weeks of training prior to Ironman Wales. That will include 2 x half ironmans, 1 x olympic distance race and 1 x ironman as prep for Wales. Yep that’s right folks……1 x ironman 4 weeks out.
Currently able to maintain swim solidly for an hour (if needed, run 7.05mins per mile at 138 HR and CP20 is 319 watts)
I think I’ll do some testing next week so I’ve got a good benchmark with there being 26 weeks to go. Here’s what I’m thinking. It’s gotta be treadmill I’m afraid for the running as there’s too many variables outdoors and naturally the turbo is a great place to test indoors. The Hampton Open Air pool will be the other test area.
1) Swim – In wetsuit – 1000m warmup then 20 mins for max number of lengths
2) Bike – Average HR of the following repeated twice- no warmup, straight into 264 watts (85% of FTP) for 20 mins then 4 mins rest then straight into 259 watts for 20 mins again. Take the average HR of the two.
3) Run – Treadmill – Both previous Ironmans I’ve only been able to run @ a HR of around 132 (as opposed to 140 on the 5 hour bike). So I’m gonna go for 12.9 kph (or 7.5 mins per mile or a 3.15 mara). Target will be to be able to run 7.5 mins per mile at HR 132. So let’s get training the body to do that huh!