Hello,
I have just started a program. Currently olympic pb 2:11
swim 0:22:02.5 bike 1:06:43.4 run 0:42:19.9 total 2:11:05.9
I wanted some feedback on my program, i am trying to get under 2 hours
Anything i can do to smash this down? I need to get to
swim 0:18:00 bike 1:03 run 0:39:00 total 2:00
I also have to fit in a FT job and cook some good food. Anything i can be doing smarter or better in regards to training and improving my times?? I have a good TT bike.
mon 30k ride
easy all day 8.5 k run 3k swim
tues 1.5hr bike
speed 15k run
wed 40-60k bike 4k swim
thurs 10k run
speed 2-3.5k swim steady
fri rest
sat 40k bike
tt 5k run off 2-4 slow ocean swim
or
sat 80k bike 5k run off
sun long 100k bike/or 70k hills easy 5 run off
Weekly total
275k bike or 315k
43.5k run
10-14k swim
As this is a Ironman/tri section i will just add i did my first ironman under 11 hours, ready for another, i think i can do it under 10 hours now.
Learnt heaps since my first 3 months ago.
My first one, too fast on the bike, and i had not trained enough doing long k's on the bike. What is the ideal recovery time between IM's? 4-6 months?
training schedule
