And so it begins. My training plan to Ironman Louisville began on 1/17/2011. I am working on the programming for the plan and it will be available for viewing in a Google Doc format. I will update it as I proceed. As a constant I will attend 4 CrossFit Middle TN WOD’s a week with only a few exceptions. There will be weeks that I will throw out the Crossfit Endurance Methodology and concentrate on just going long. These weeks will be for testing myself, testing my nutrition plan, testing pace strategy, and building up my confidence that I can indeed go long. However I do not believe these weeks will do much to increase my aerobic capacity. That will be increased through the CFE methodology.
The plan will begin with slowly building up the number of CFE WOD’s each week. The goal will be to maintain 4 Crossfit WOD’s, 4 CFE WOD, and 2 Tempo/ Time Trial WOD’s per week. I have also included some time off for planned activities.
Just found your blog via the CFE forum. Interested in trying CFE to prepare for a half-IM. Very happy to see your plan. Know anyone who has done something similar for a half? If not, any thoughts on how I should modifiy yours? Thanks!
ReplyDeleteWow, kinda surprised someone found this as it has been dormant for awhile. I think one of my last posts summed up how I would adapt the plan for me based on my experience.
ReplyDeleteTo be honest, I no longer attend a CrossFit gym. After months of 2-a-days I got burnt. I now only train once a day, and what I do has similarities to CF/ CFE, I have gone back an added volume. With that said I have yet to do another Ironman. I did do a 70.3 last year, and performed well. Unfortunately, I did not log my workouts. I will say that for me, my favorite run workout is now 30 - 50 kb swings then run a mile. Repeat as needed.
Now let me get to your question on how to modify my Ironman plan for a 70.3. I wouldn't change much. Obviously any longer bikes can be cut. I would cut the overall run volume by 1/3 and shorten long runs. I am sure this doesn't help you too much, but if you have any specific question I will do my best to answer them.