After having a couple weeks now to reflect on my IM Arizona experience, I have come to the conclusion that 10 hours/week of training is not enough to properly condition the body for the Ironman distance. So, I am scrapping my plans for writing a new book entitled, 'Train 10 Hours per Week for a 10 Hour Ironman!". As someone said, it would be found in the bookstore next to the book entitled, " Lose 50 Pounds in 5 Days!". :)
All sarcasm aside, it is possible to compete at the Ironman distance with a low volume training regimen but it would require a situation similar to mine including years and years of mileage in the legs, multiple IM finishes and lots of experience in suffering. The fact is that those who race Ironman at the highest levels give close to 100% of their focus to that goal. The question often asked is, can people who wish to lead a balanced life and not become an 'Ironman recluse' achieve success at the IM distance? I believe the answer to be YES but with some minor disclaimers. And I'm gonna prove it to you! More on how at a later date but for now, I'm getting ready for IM Lake Placid in July 2005 then Kona in October.
I know, I know... three IM's in one year is not something I'd recommend for most people but allow me to justify my decision. I have analyzed my season carefully and have created a balanced program for my 2005 race objectives. One of my main goals is to achieve a good deal of IM success but on a training program that is considered fairly 'low volume' by most standards with every single workout having a definite purpose. (and to swim AS LITTLE as possible! :)
One of the difficult things about IM racing is the training loads required to prepare properly for the big race. Months of solid training lead up to an 8 - 12 week 'build' period where you stress your body to it's limits, taper for a few weeks than race. In most cases, the dangerous period is during the high volume peak training periods moreso than the race itself as your immune system is degraded, hormone levels are all over the place and the risk of overuse injury is ever present. Race day is more of an 'acute' concern where pushing yourself to the limits has short term consequences (i.e. visit to the med. tent to get an IV) but rarely long term consequences (i.e. stress fractures, overuse injuries, etc.) in MOST cases. Since my training volumes leading up to IMAZ were so low (avg. of 10 hrs / week), I am confident that the body wasn't pounded by the training process and is now ready to 'step it up'.
For IM USA in July, I'll take the training volumes up a notch now that the weather is better and I am working off of an OK base. I intend to train 12-16 hours / week now instead of 7-10 hrs as I did for IMAZ, which should gradually build my fitness back to what it was during my last IM in 2001 without overly stressing the body. Then I'll race IMUSA with good form and hopefully be able to knock 15 minutes, give or take, off my IM AZ time of 10hours. After that race , I'll take some time off (2 weeks) and then start the building process again for Kona in October, aiming to achieve a 'peak' level of fitness for the 'big show'.
In the meantime, I won't race other events, focusing instead on steady training loads but nothing outrageous. By not racing, I hope to reduce my time committed to the sport this summer and save my 110% efforts (physically and mentally) for the IM races because you can't 'go to the well' in my opinion more than a few times a year and three IM's in one season is pretty demanding in everyway.
Look at your race schedule this season in a similar fashion. Everyone is different and has to determine the proper balance between life (family, work, etc.) , training stress and race stress. If you overdo one, another suffers....that's just a law of nature. If you wish to train 25-40 hours per week for Ironman as many elite age groupers and pros do, you might or might not go faster on race day but there will be consequences in the other areas of your life and likely not good consequences.
Train smart. Train with a laser focus. Train with a purpose and avoid the junk miles so you have time to attend to other more or equally important areas in your life.
Live The Iron Life,
Coach Troy
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