After meeting up with Paul, and discussing my needs, a training plan was agreed. It works on a 4 week system due to my work commitments, 3 weeks hard with 1 week recovery.
My plan is always going to be cycling biased, as I am a pretty average cyclist. The mere sight of a hill can bring me out in a sweat. I'm an OK swimmer with a 1500m open water PB of 23mins. However, I'm a poor pool swimmer, as the swim wetsuit assists me more than it should do. Running isn't going to be a problem. I just need to get quicker and increase my leg strength. Running 26.2 miles after a 112 mile bike remains untested.
Briefly, my training so far has consisted of the following:
Swim
3 times a week.
Lots of 1000m intervals, buoy and bands work, 200m faster intervals, paddle work.
Bike
3 or 4 times a week
Hill work in and around Rivington, Bolton, Hill repeats, steady 3 to 4 hour rides, 20 minute (x3) hard efforts in the middle of longer rides. Threshold turbo sets. My 'grimmest' turbo has been a 2 hour set including 20 minutes at threshold, 10 minutes easy spin (x3).
Run
3 or 4 times a week.
Long runs of up to 2 hrs 30 mins, 1 mile hard as you can repeats, steady 1 hour runs, progression runs e.g. 20 mins steady, 20 mins harder, 20 mins best you can.
Core
1 session per week.
So far so good.
Training has been going well and I'm making solid progress. Cycling up hills is becoming less traumatic. I've stopped getting that intense burning feeling in my thighs every time I have to cycle up the slightest bump in the road.
Swimming is going slow and steady and I'm starting to get back to my previous best fitness. Bands work is a pain in the ass, but an essential part of my schedule. I was so crap at it to start with. I am now slightly less crap.
Running is progressing well. I'm starting to find some strength, due to the progression runs and the hard 1 mile intervals.
That's October to December 2011.
During an update with Paul I stated I was ready to up the intensity. Would I regret this? Absolutely!
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