Post Ironman - Where do I go from here?

[jared]

Here's my situation. I have been training for triathlons for about 2 and a half years now and have just finished my first Ironman. I'm now trying to figure out what I should do for the rest of this season in order to get ready for Ironman Wisconsin in 2010. I don't really care about doing any other races this year but if it fit into my schedule, it would be cool to do the half marathon or full in Detroit.

I've found during training and in my Ironman (Lake Placid) that my limiting factor is not my endurance or cardiovascular system. It's my power and strength. Regularly my legs are sore and shot, which leaves me not even able to ride at a high enough heart rate zone on the bike. I noticed this especially on the run in Lake Placid as I was not able to get my heart rate up. I also don't feel like my run volume or intensity was good enough for IMLP. I need to step that up for next year as I'm a runner and can really get my times down in that.

Also for all of these, I need to get my weight down or at least change my body composition significantly. I'm too heavy for the amount of muscle I have. I've found that running gets me lean pretty quickly but I also don't think that helps out for my power...

Here's what I see as my options for training coming up next week. I've reviewed a couple of plans at BeginnerTriathlete.com that I think might work:

1. Focus on Power - There's a training plan that focuses on building power. It has weight lifting twice a week and has shorter more intense efforts on the run, bike, and swim that focus on building power. It's a twelve week plan and it seems pretty intense. I know the weight lifting and muscle increases would help me lose weight. They talk about in the plan that it's better to be an athlete without a lot of base but a lot of power than an athlete with a lot of endurance but no power. Endurance you can get back in about 6 weeks (they say), power is harder to get.

2. Focus on Run - I could get a run focused plan that would also help me lose weight. It would also continue to build an endurance base for me and change my body to become more endurance focused. From what I hear, doing lots of endurance training will change you to help for a build phase.

3. Take it easy - I could just train 3-5 times a week, lift weights, and generally just not have the type of training plan that I've been doing for the past 6 months. I could then pick up the training in the Fall and do a plan that's power focused with a good amount of running.

I'm not against picking up another training plan right now for the next 12 weeks as it would give me some direction. Without a training plan I feel like I would just flounder and not really get much accomplished.

Help me out. What do you think and why? I think I'm leaning towards the power building plan with a change to endurance building in November...

[MikeJ]

Well I've been subscribing to the "take it easy" strategy since Placid. It's been nice to give my body a break. For the most part, I've been doing some mountain biking and just enjoying not having to follow a rigorous schedule. I think mentally I just needed a break. Now I'm starting to ramp up my running again because I'm doing the NYC marathon in November.

One thing I was going to suggest though for pre-Wisconsin training: p90x. It's a weight training program -- you probably have seen the infomercial on tv. You do 6 approximately 1-hour workouts a week for 90 days. Varying muscle group workouts, cardio, yoga, etc. Asher and I both did it prior to starting IMLP training and I think it really helped prepare us for ironman training. I've never been one to really know what I'm doing in a weight room, so it was great to have a specific program to follow. So I'm planning to do that again maybe starting in December of this year.
Mike

[jared]

It's funny you brought up P90X. Holli borrowed it from a friend and we've been doing it for the past couple of weeks. It's a really good program and I see how it could really help with functional strength.

[Ashley]

Jared,

I have many of the same desires as you as it relates to building power. Right now I feel like I am the energizer bunny at a moderate pace. However, I want to build more power so that I still keep going and going, but do it faster and faster! ) I did not incorporate any strength training into my IM training program this year. Perhaps that'll be one of the differences leading to Wisco 2010.

I hope someone will share more tips with us!

[Damon]

Jared, at this time I feel you have a lot of options. I would suggest some type of cross-training though. Play some sports you didn't really get a chance to play while you were training for IM. This will help you to remain in shape and you can also work on core strength.

If you feel like training for the sake of training I still suggest switching things up a bit. Do some plyometric exercises. Try to work your core as much as possible. Work the hips as well. Strong hips and strong core go a long way in Ironman. I think in shorter distances you can get away with a less-than-strong core but in IM the weaknesses come out late in the race.

Anyway, that is my plan. I'm gonna buy some stretch cords and "Dave Scott" my way to power.

Let me know if you want some ideas for strength training that doesn't require a gym membership. Perhaps I should post that as well!

Damon

[jared]

I want to see what you have for weightless training. Basically here's what I've done since the Ironman:

1. Not much.

What I'm doing right now is running shorter more intense distances like 3 mile runs. Go out for a quick fast run that doesn't take up much time and gets my metabolism going. I really want to get my run back on par for next year. I like the idea of some more cross training. I'm going to hit up a weekly boot camp at the DAC, play basketbrawl in the water, run quite a bit, and work on core.

I agree about the core. I think that's what makes a great Ironman or just an average time (of course you need the 3 disciplines).

[Damon]

Yes. Core. Work on that.

Damon