Approach to IM Training

After listening to Craig Alexander discuss his total weekly mileage during a podcast interview, I started to scour the Internet for information pertaining to Ironman training volume. I am simply amazed by the drastic spectrum of approaches to training. Based on some of my recent findings, I elected to inquire about Michael Weiss' training during our group ride today. At first I was a little hesitant to ask him questions, mainly because this is their livelihood and some may be gun shy to divulge their secrets; however, Weiss was more than willing and very candid about his training. Several elements to his approach to training surprised me. First off was the swim frequency and volume he does on a weekly basis; six swims a week with a total hovering around 20+ miles! With a mountain biking background, Weiss has spent the last two years learning how to swim. In order to compete at that level he needs to drop his swim by another five minutes or so, according to Weiss. He also mentioned he does mostly longer sets (300s, 400s, etc...) with shorter rest intervals and does not spend too much time doing sets of repeat 50s/100s where most of us thrive. Other components to his training that amazed me was his approach to running. Weiss only runs about 40 miles a week. However, these miles are all quality to include a weekly track workout (repeat 400s, 800s, etc...). His longest run is 2:30 (18ish miles) max at an average pace of 7:00. For those of you familiar with the Santa Fe Trail, Weiss runs north from downtown Colorado Springs towards the Academy which is slightly up hill. The flat miles are around 6:30 pace whereas the hilly miles are a bit slower. After he noticed I was a bit shocked Weiss added that Andy Potts does not go over 1:45 for his long run when training for an Ironman. Weiss also stated that he has a fairly deep background in cycling and continues to focus on the bike in order to improve his overall endurance and strength. Now I know most of us mere mortals cannot transcribe their training directly into what we do and expect miracles. We simply do not have the genes, aptitude, resources, nor the time to reach a fraction of their level, but there are functions of their approach to training that can definitely enhance our abilities. This has definitely made me question my approach to training. With my weekly run volume between 50-60 miles, I'm definitely going to reconsider the frequency, quality, and volume of my workouts... Michael Weiss was very forthcoming and patient and I appreciate his generosity. Although we will never reach comparable achievements, when can be inspired to pursue and attain that next PR.

Check Your Ego at the Door...

"They'll always be someone higher up the food chain then you..." That's definitely how I felt today. Training has been going pretty good over the last few weeks as I prepare for IMMoo and Kona. This week I covered 350 miles on the bike, 66 on the run, and swimming...well, let's just say I've got some work to do in the pool. Friday was my long bike (120 miles) and yesterday was my long run (23 miles). Today was scheduled as a recovery brick (50/10). I knocked out the 10 mile run early this morning and then headed out for an easy 50 at a comfortable pace. That's where I had a conflict with my ego. For those of you who've ridden in Colorado Springs, you might be familiar with the Air Force Academy loop. I live and breathe on these grounds; whether it's for work or training, I'm somewhere within the 18,000 acres of this instillation. On Sunday's there's also a group ride that starts downtown and head's North to complete the Academy loop. I decided to meet up with "said" group in order to minimize the boredom of riding alone. Once I made my rejoin, I realized I was surrounded by some serious talent. In attendance was Danny Pate of Garmin Transition, Michael Weiss (IM St George winner), and several top USOC residential triathletes. So much for taking it easy. One of these days my old age is going to influence my decision making process... The first sprint wasn't even a contest. Several miles prior to the theoretical finish I decided to push the pace, mainly because no one was taking the initiative. Weiss immediately responded (something he was waiting for I assume) and so did Danny Pate. This quickly thinned the herd to a half dozen. The paceline continued to work together until about 1 mile from the finish. That's when Weiss and Pate walked away from the rest of us. I hung on to third, however, I had taxed my stores beyond what was planned. Besides, we still had several healthy climbs to conquer. At the finish of the flat sprint we gathered once again as a peloton and headed up the first long climb (2+miles of 1200' elevation gain). This time I was a little more conservative and sucked wheel from Weiss and Pate until I couldn't hang anymore. Those two simply walked away from the rest of us without any disregard for our well being. That left the OTC guys (Joe Umphenour and another guy who is top 10 in the world for 70.3) and myself to battle for third. We traded pulls until the last few hundred meters where I decided to test my limits once again. This time I was a little more successful (although I'm sure they had several more gears left with approaching races in the coming weeks). We gathered as a group (40 riders) once again and headed around the backside of the loop for a dramatic 3 mile descent. I worked my way to the front and watched as Weiss took off. Once again, with an ego of an eighteen year old, I sprinted after him in hopes of holding on. I reached his back wheel and hung on for dear life. We worked together to separate from everyone else as we reached speeds of 50 mph. I was on my TT bike so I had no problems taking my turn at the front. As we reached a long straight section of the descent I noticed we were actually gaining a little on an SUV several hundred feet in front of us. My only chance to achieve success! I stood and sprinted with everything I had left, trying to close the gap. This apparently caught Weiss off guard and he was unable to respond in time because God know's he would have crushed me otherwise. The SUV dragged me down most of the hill and I could see behind me that the group was closing the gap on Weiss, led by Pate. At this point I considered myself a cheater and sat up to wait for Weiss. I knew it was going to be a close sprint finish at the bottom of the hill between Weiss (breakaway) and the peloton (led by Pate). As I waited for Weiss to close the gap on me I started to accelerate to see if I could provide any pull prior to being swallowed up by the peloton. I maybe gave Weiss a 5 second pull before I completely blew up. The sprint once again was between Weiss and Pate with us stragglers hanging on. At this point I rode a few more miles with the group before I had to turn around and head home. Unfortunately I had to cut my ride down a few miles because I was completely destroyed and had nothing left. The lesson I learned from today's experience is that training for Ironman's can be a lonely business and any confidence you develop can quickly be put into check when surrounded by a more dominant species. Training continues...