Tuesday, August 14, 2007

Bigun's Plan of Attack on Iron

I've been working on this - gave a copy to my good friend Johnny Tri too. If anyone likes the template and want's a copy to edit for yourself, let me know, it's just an Excel Spreadsheet (childs play for the likes of Andra Sue and Excel Man). Since Blink just posted his plan, I thought it may be time to post mine. You'll have to click on it to really see it, but it's my train-up for IMCdA. Very flexible still - it's a work in progress... Does not include strength workouts or goals - that's something I really need and want to start incorporating into my workouts.

None of the races into next year, except for IMCdA are etched in stone. Those 28 weeks will be ALL about Ironman. Of course, the decision for St. Anthony's will need to be made by Dec 1st; if you don't sign up on the day it opens, you don't race.

I'm not sure about a lot of things in this plan. Too much time allotted for various long workouts during a certain week, or too little? 20 miles max long run leading in...that I know is my max long run. Doing that, I'll be better prepared for this marathon than I was for my first and only one in '03. 7 times over 100 miles on the bike...enough? At least 7 swims over 4,000 meters. 7 is a lucky number. Not necessarily my lucky number.

I'll take this spreadsheet and use it as a template for planning my weekly workouts in Training Peaks. You can see that I'm a 3 weeks "on", one week "off" kinda guy. There have been rumblings that there may be a decent sized gathering of raceAthlete folks at the FL70.3 race...that would be very cool. I don't want to commit to any races yet, to those of you who are looking for a piece of the Bigun (you know who you are...), but I do like to look ahead.

When it's all right there in front of me...it's looks like the blink of an eye! April and May are going to be intense. I feel sorry for Di already, all the stinky workout clothes, me lying around the house sleeping and obsessing, getting up early to swim and run, waking her up. Poor girl. I'm lucky to have her...and that she puts up with me. I'll be needing her cow bells in June for sure!

23 comments:

Matt said...

That's really cool. It's hard for me to even think about next year just yet. I've got one more race to go then I'm looking forward to some R&R. Cool site.

Brent Buckner said...

That's intense!

I think by most recreational IM folks' plans, 7 centuries is enough. Haven't managed to get up to that number myself.

LBTEPA said...

One other thing you might have to factor in is your workload - my husband used to be a gardeing contractor and there were times of the year he was so flat out he was exhausted.
Good luck with everything!

bigmike600 said...

IM don't stand a chance against you Bigun. And somehow I think Di will love you just the same or more. Having an awesome support system rocks.

S. Baboo said...

That’ll do pig. Woops, did I say that! You can come on over and insult me any time.

Seriously, I think that looks like a solid plan. Lord knows it shows more discipline that I have…that is if you follow it. I put together great looking plans and then make all kinds of excuses to race mostly but also excuses to increase my bike mileage. Something that I don’t see that I do like are two big bricks. Sure, I use half-IMs as brick workouts for my IM race but I also throw in to bricks that I consider key workouts. One is a 100 mile ride followed by a 10 mile run and the other is a 20 mile ride followed by a 20 mile run.

excel man said...

Hey Dude - Looks good. If it was me, I'd ditch FL 70.3 and go with a 3 week taper for CdA. Maybe look for a 1/2 IM 6-8 weeks out from CdA? Maybe look for a whole marathon the end of this calendar year? I like the spreadsheet but it isn't a true training plan until you have dozens of worksheets and the file size exceeds 2M. Now turn off yur computer and go train :^D

supalinds said...

Solid plan, I got tired just reading it. I think I will go take a nap now.

The Clyde said...

Awesome plan man, this is exaclty what I was looking to sit down and do the next few weeks, thanks for doing all the leg work for me.

Andra Sue said...

That's some serious planning! Need a macro??? :)

Tri-Dummy said...

The graph looks cool. The little weather guy that supposed to look like you...GAY.

J-Wim said...

Yesterday he had a doggie - did it run away? Perhaps the pup was embarrased by the green hair??

Green Eyed Lady (aka GEL) said...

I feel bad that I can't relate to any of this stuff. I'm just here to say that if you ever want to exercise your brain, give me a call! ;)

blink140pnt6 said...

Brandon 1/2 gone!

Gasparilla gone!

Bradenton 101 ON!

St. Anthony's ON!

FL70.3 ONLY if you can control your self!

And I know you can't.

Think about it.

Your to competitive. ;)

Save some for CdA.

Tri-Geek Kahuna said...

OK, we're going to be training together for Idaho. remember, each workout is one small step closer to the Ironman finish line (and party the next day).

respect the ironman distance, but remember what's important is your getting in your long distances each week: a single long swim, bike and swim. the rest is gravy.

excel man said...

Hey Dude -

I notice your goal on the FL Challenge is 5:45. Mine is 5:45:54. Did you hack my spreadsheet?

I'm with blink on the FL 70.3. I don't think you can cruise it.

Green Eyed Lady (aka GEL) said...

When you finish the Gasparilla will you come back to the finish line and wait another hour for me? With cowbells? ;)

Tea said...

good plan (yea, like I'D actually know a good plan).

Just reading about it makes me nervous.

Luke said...

I still think your insane. Although I said never on a half IM, and I'm already considering that, so I guess we are all insane.

I'll have to have you set up a training plan for me, I will need some beer drinking days though.

Like Mondays, Tuesdays and probably Wednesdays and Thursdays, and of course on Fridays and Saturdays....I guess Sunday will be a long work out day.

blink140pnt6 said...

My bad on Brandon and Gasparilla, I'm not sure how I missed the mary part. Doh! The rest I stand by. The plan looks good, now go for it.

Di aka "Mrs Bigun" said...

MARY!?!? WHO THE HELL IS MARY?!?!?!

bigmike600 said...

Di you rule!!!!! Awesome.

1HappyAthlete said...

FL 70.3 may not be a bad idea IF you can use is as a brick vs racing it...

I'm considering doing something similar with the Florida challenge a couple of weeks before IM FL, since I'm scheduled to do a 6-7 hour brick that day anyway.

IronJenny said...

Looks like the plan of a pro! I'm with Kahuna. Do one long of each discipline; the rest is gravy.