m******r
发帖数: 9604 | 1 【 以下文字转载自 Tri 讨论区 】
发信人: manyhuar (许多花儿), 信区: Tri
标 题: 给励志哥定了个IRONMAN PLAN
发信站: BBS 未名空间站 (Tue May 20 19:51:29 2014, 美东)
去年10月底介绍了我的励志同事大哥的事迹，文章如下：
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发信人: manyhuar (许多花儿), 信区: Cycling
标 题: 一个励志的大哥
发信站: BBS 未名空间站 (Thu Oct 24 14:28:09 2013, 美东)
我公司同事，46岁了。身体底子应该不错，几年前没有训练基础跑了个马拉松，时间不
到5小时。可是平时没有坚持耐力训练，就是去去gym，周末hiking这样。后来肩膀和膝
盖受伤，都做了大手术。今年夏天体重是210多磅(身高6-1)。
7月份他拉我参加10月的half iron, 7月中在网上买了辆500多刀的公路车开始练习。每
个周末和我一起骑个中长距离后跑几迈。赛前体重降到了190. 上周日完成了比赛，时
间是6小时41分。56迈的自行车时间是3小时9分，速度17.8mph.
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那哥们完成70.3后没继续练三项，只是还经常hiking. 前段时间从大峡谷上面下到谷底
又走了上来（因为是同一边，所以不算rim to rim）。上礼拜一他呼兰告诉我说报了今
年9/20的Ironman Maryland. 我鸡冻坏了，拍胸口保证要助他一臂之力。今天给他弄了
个准备计划的初稿，贴在下面。请大家看看有什么地方可以改进，谢谢！
THE PLAN FOR TOBY’S 2014 IRONMAN MARYLAND (DRAFT)
PART 1 – TRAINING
Goals :
1. Injury free
2. Achieve the milestones
Phase 1 – Build running base, get back on the bike (5/12 – 6/15)
- Run 4 times a week which include 1 weekend long run.
- Total running miles per week should increase from around 25 miles to 35
+ miles throughout this phase
- Milestone: In the last two weeks of this phase, the weekend long run
shall be 16-18 miles
- Bike: I was going to start this in Phase 2. Since you are doing great
in the bike commute, we will start riding now. It’s not a high priority to
test you riding endurance in this phase. What you did last week is good
for the rest of this phase.
- Swimming: Not critical for this phase. You can swim 1-2 times per week
, 30 - 45 minutes each time.
Phase 2 – Ride Hard & Keep Running (6/16 – 7/13)
Each week:
- One hard ride (lots of climbing), or/and one long ride (50-60 miles at
the beginning of the phase, 80+ miles towards the end)
- Ride 100+ miles in total
- At least one more-than-2hr run
- Run 30+ miles in total
- At least 1 brick (bike+run)
- It’s hard to achieve all the above goals in every week. Try to
achieve as many as possible.
Swimming in this phase: 2-3 per week, 1-2 can be used for recovery, try to
have 1 long swim (1 hr or more) every week.
Milestones:
- South Mountain Climb – from gate to TV towers
- One 80+ mile ride
- One 120-lap swim
Phase 3 – Phase 2 + More (7/14-8/22)
Keep doing what you’re doing in Phase 2, with 10-20% increase in volume/
intensity.
Milestones:
- South Mountain Climb – from gate to TV towers (if you’re a stronger
cyclist, add San Juan ride before the climb)
- Two century rides (100 miles)
- One 150-lap swim
- Know what you need to eat/drink in long trainings, put together a race
& nutrition plan
Phase 4 – Peak, Taper and Travel (8/23-9/19)
First two weekends will be your peak IM training.
Milestones:
- Metric Iron on 8/23 or 8/24 (112KM ride+26.2KM run, or 70mi+16.4mi, to
test your nutrition plan and evaluate your performance)
- Century ride + 3 mi run on the following weekend
- Half iron ride + 3 mi run on the 3rd weekend
- 180-lap swim on the 4th weekend
After peak training, the 3-week tapering starts. Gradually reduce volume
and intensity. Rest and eat well.
Phase 5 – Ironman Maryland (9/20)
Milestones:
- Hearing Mike Reilly said: Toby, You Are An Ironman!
PART 2 – EQUIPMENT AND TOOLS
I think you can get thru phase 1 and even phase 2 with the equipment you
used to race SOMA. At some point we need to think about upgrades but we can
talk about it later. For now, a couple of things are quite urgent:
1. Get a free mobile app for multi-sports to record all trainings.
Strava is recommended (I used it when we trained together last year). The
app uses the phone’s GPS function to record the course and your performance
during your rides and trail/road runs. You can also manually input your
indoor training records. Each week it summarizes your activities so you can
stay on top of things.
2. Need a GPS watch if you don’t have one – you will need it for the
race. Right now Garmin 910xt is on sale for a short time. It’s a very
good product, used and tested by many triathletes. I got one from trisports
.com last week. It was $319 after rebate. If you don’t select the heart
rate monitor, it’s $35 less. Runningwarehouse.com may have better deal.
They have free shipping and no tax. | R*****s
发帖数: 41236 | 2 啥公路车只有500刀...估计这哥们follow不下来，你这是给自己的计划吧.. | m******r
发帖数: 9604 | 3 bikesdirect.com上买的杂牌货。别说500，100多的路车也有得卖，target就有。我第
一个70.3就是90刀买的二手target路车。这个计划是给他的，我看好他。我的量比这个
大。
【在 R*****s 的大作中提到】
: 啥公路车只有500刀...估计这哥们follow不下来，你这是给自己的计划吧..
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