Ironman Base Training

periodization-chart

Base training goals are the following:

  • Strength
    • I’ve got to make sure the muscles and other connective tissue is strong enough to support the volume and tension associated with 140.2 miles.
  • Endurance
    • My body needs to be conditioned to provide, sustain, and process the energy required to go 10+ hours.
  • Mobility
    • I have joint mobility deficits that have a profound effect on my movement.  Addressing them this early in training will allow me to focus solely on condition the closer I get to race day.
  • Movement Efficiency
    • I need to make sure my form is on point before I start really putting in the heavy miles.  The better my form, the less energy required to move from point A to B.
    •  Conditioning with poor form in any of the 3 sports will likely lead to compensation and tissue breakdown (injury).

I’m putting together my training regimen and plan on doing base training for at least the next 3 months.

STRENGTH

I’m going to utilize a general strength training protocol that utilizes bodyweight, dumbbells, barbells, kettlebells, and suspension trainers.

I’ll incorporate some specific strength but with the 1:4 work to rest interval to allow for maximum resistance and adequate recovery time.  The recovery time is important as I will be doing high volume training.  Specific strength will include mashing big gears and hill training on the bike, paddle and fin training for the swim, and short sprints and hill training for the run.

ENDURANCE

LSD, LSD, LSD (not the drug, long slow distance training).  I’ve seen tons of articles attempting to discredit long easy training but it continues to prove itself time and time again.  There is a time and a place for everything and all the articles against LSD training suggested high intensity interval style training that I DO plan on doing, but definitely later in the game after my build.

MOBILITY

Stretch, roll, core, and therapeutic strengthening of glutes, and posterior cuff muscles.  I’ve got short hip flexors, weak glutes, excessive tightness about both shoulders, and weak shoulder stabilizers and so addressing such issues will DEFINITELY improve my fitness.

MOVEMENT EFFICIENCY

This involves mobility but more so my running, biking, and swimming form.  When doing my LSD training for each respective sport, I’ll be incorporating form drills to improve my efficiency.

I’ll be posting training videos to demonstrate training techniques.

Dave

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