From full to half and back again, fletch's story

[fletch]

Training Log for my first IronMan attempt. 4th August 2013 - IronManUK, Bolton

Going to try and use Don Fink's "Be Iron Fit" Intermediate 30 week Program. However working 12hr day and night shifts will make this difficult, I will be adjusting as required.

I've also freed myself from mileage!! And will be focussing on time and heart rate as advocated by Don Fink. With this in mind, here are my zones for personal reference (Based on the Karvonen Equation with Hrest=60 and Hmax=187)

Zone1 - 65-74% - 143-155bpm (Lower Aerobic)
Zone2 - 75-85% - 155-168bpm (Upper Aerobic)
Zone3 - 85-90& - 168-174bpm (Middle useless zone)
Zone4 - 90-95% - 174-181bpm (Anaerobic)

Current targets (hopefully will change as training continues)
Swim - 01:15 T1 - 0:15 Bike - 7:00 T2 - 0:15 Run 5:30 Hoping for about 14hrs

Week 1 of training starts 7th January 2013.
Week 18 should have an olympic distance preparation race...may bring this up a couple of weeks due to Brother's Wedding in South Africa
Week 22 should have a Half Iron Distance preparation race...tbc... 9th June 2013

Here we go....

[fletch]

Week 1, Day 1 - Rest Day

Week 1, Day 2 - We don't talk about day 2

Week 1, Day 3 - Transition Work

Bike: 30minutes Turbo, 219W average at 89rpm cadence, Zone 2, Quick Change to run

Run: 15minutes, Zone 2

Weight 96.5kg (thanks Christmas!!!!)

[kfjatek]

Faithful to BCTTT's ideals fletch starts his IM training programme with a rest day.

Good luck man. Somehow I feel I can speak on behalf of the massive here: you can count on the club's undying misguided support, including the usual dose of mocking and sniggering.

[fletch]

Faithful to BCTTT's ideals fletch starts his IM training programme with a rest day.

And then dont't train on day 2!! Anyway, kicked my own arse and started!

[kfjatek]

LOl I thought we didn't talk about day 2?

And seriously - I've noticed you're Surrey based; if you fancy a couple of loops of Richmond Park tomorrow first thing, I'm thinking of riding out. Could do a shortish tour of Surrey too (but have to be back home by around 10am)

I'm based in Kingston.

[fletch]

Week 1, Day 4

Swim: 40minutes Base Session 1700m covered with drills.
Felt better than expected as first swim of the session.

Bike: 30minute Turbo session, Cadence Avg 98rpm, Average Power 209Watts, Average HR 164bpm.
Of Note - this was meant to be 100+ cadence and Zone 1. At the moment I appear not to be able to maintain a 100+ cadence and reduced heart rate... will be interesting to see how this changes over the weeks.

Run: Rest

Weight 95.9kg (Heading in the right direction)

[fletch]

Week 1, Day 5

Swim: rest
Bike: rest
Run: 30minutes, Zone 2.
Notes: Had to really slow to reduce heart rate back to target zone. GPS failed on phone, mapping the run looks to be about 4.5km. Ouch... hopefully will see some improvement as running fitness returns. Leg/shoulders/lungs all ok, felt overall comfortable.

Weight: 95.2kg (still going down, happy, but as this is a daily morning reading, I'm sure it will fluctuate)

[fletch]

Week 1, Day6

Long Ride: 1 hour (Z2)
Notes: I'm crap at climbing hills, so I purchased Sufferland's Angels and used it today. Brilliant work out, still not very good at maintaining a high standing cadence.
Power - 202Watts avg, 391Watts max toal energy 708kCal
Heart Rate - 170bpm avg, 187bpm max
Cadence - 83rpm avg, 115rpm max

Weight:95.4kg

[sonofsammo]

Sounds pretty good so far
Day 6 question - Did you do Sufferfest as well as your 1hr long ride?

[fletch]

Sounds pretty good so far
Day 6 question - Did you do Sufferfest as well as your 1hr long ride?

nope, training plan starts with a 1hr long ride. so just did the sufferfest video.

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