I have been wanting to try and keep, sort of like a journal or lets just call it a record of my training. It touches more on the emotional/psychological aspect of training + the usual metrics logging.
Preparing for an Ironman is a learning process and you have to improve on it as well. Picking up from where I left off which is the 70.3 held in Putrajaya in April 16, and a bunch of internet research, books etc., I realize the right principle need to apply before you can even attempt to do an Ironman. You can't just dive in and race... well actually you can (just have to register and pay), but I think based on my personal 70.3 race, executing a race plan and preparing for a race is far more stasifying than just crossing the finish line. It's sort of like the old saying that "it's not the destination, but the journey".
The IM training plan are derived from Matt Fitzgerald book's - Essential Week by Week Training Guide. Guide is a perfect word because training is highly individualized. However, you have to have some sort of proven guide to steer you to your goals. It also save you time figuring out what to do. Just have to believe the plan you adopt, will work in the end.
Training principles:
- Looking at the training plan, distance and time progressivly increase. No dramatic increase.
- I use progressive goals/milestones such as going long for 90 km, 100km, etc. every week except recovery week where the distance would dip some.
- Progressive training phase (macrocycle) - Base (8 weeks), Build (8 Weeks), Peak (6 Weeks), Taper (2 weeks) - 24 weeks total.
2) Consistent
- Try to be injury free by doing stuff progressively.
- Just go out and work out. Even if you're not hitting your target metrics.
3) Overload
- You are basically pushing yourself to the limit or over the limit for a period of time. If its hurting, its working.
- Ensure enough rest for our body to digest the training and adopt the new so called limit.
- Join races
4) Specificity
- More bricks
- More simulation runs/rides to test nutrition and also doing stuff according to what the race course has to offer (heat, hills etc.)
Training Pillars/Enablers
1) Strength Training
- This is the part of element that I strongly emphasized in this training plan. 3 session per week focusing on strength, stability, flexibility and core. This, after I realize that my body was just fatigued and I could not hold paces due to weakness in muscles etc. and not a result of weak cardiovascular function.
2) Nutrition
- Use same nutrition as on race day
- Pre and post work out meals
- try and eat healthy food
- 20% cheat meals 80% healthy meals
3) Recovery
- 1 month recovery per year (Ramadhan), 1 week recovery per month (every 4th week), 1 day recovery per week (Friday) and 5 times recovery per day (Mandatory for muslims anyways).
- Take time off doing triathlon stuff
4) Conducive Environment
- Making a list of stuff to do/get by ranking them (5- interfering with workout, 4- will interfere with workout, 3- Not interfering with workout but greatly enchances it, 2 - Already in place but upgrade, 1 - wishlist)
- set up pain cave
- finding routes to ride
- being more organized on how to spend your time, planning your movement, holidays, meals etc.
- Have a viable training plan
- Find good races that is worth registering (logistically and financially!)
5) Time balance
- Have time for other aspect of your life. You are a person doing triathlon
6) Knowledge
- Always up to date to relevant info to your trainihg by subscribing to relevant social media outlets.
- Get relevant books
- Ask people
- Racing strategies/knowledge
7) Attitude
- Ready to go slow when it's a slow day and go fast when it's a fast day
- Accept that you can't have everything go your way
- You have to be discpline. If not now, you will never do it mentality
- Deal with guilt the right way
- Just let the race unfold - go as fast as you plan!
That's all I can extract off hand. There's more but will update them from time to time.
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