On the road to Ironman Florida - so far this year we have completed 24 weeks of training. I've completed Macro 3 in my training and I met most of my Tier 1 goals.
My consistency has been good, which has been the biggest key to my improvements this year. My standard weekly targets have been a very helpful tool in ensuring that I keep a balance between disciplines and do a minimum amount nearly every single week.
Here are the numbers for the past 24 weeks for me:
Swim, weeks 1-13: average 3451 m/week
Swim, weeks 14-24: average 3167 m/week (Tier 1 goal)
Swim minimum 1500m per week: 22 of 24 weeks
Bike, weeks 1-13: average 43.9 miles
Bike, weeks 14-24: average 54.5 miles (Tier 1 goal)
Bike minimum 20 miles per week: 23 of 24 weeks
Run, weeks 1-13: average 14.9 miles
Run, weeks 14-24, average 15.9 miles (Tier 2 goal)
Run minimum 10 miles per week: 24 of 24 weeks
Crunches/core work, weeks 1-13: average 623/week
Crunches/core work, weeks 14-24: average 613/week (Tier 1 goal)
Training time, weeks 1-13: average 9.4 hours/week
Training time, weeks 14-24, average 10.1 hours/week
Food logs completed at least 5 days per week, 22 of 24 weeks
Body weight down about 14 pounds in 24 weeks
Events: Finished 1 Olympic-distance triathlon under 3:59:59 (Tier 2 goal)
Events: Finished 1 half Ironman triathlon under 7:45 (Tier 3 goal)
There are 20 weeks remaining before the big day, which I will break down into two macro cycles:
1) From now until Steelhead 70.3 Triathlon on August 5th: 7 weeks
2) Final build from Steelhead (starting with 1 week vacation) then training through Chesapeakeman Aqua Velo on up to Ironman Florida: 13 weeks
This is when the real Ironman training commences for me. Right now. Today.
This next 6 weeks until I taper a little while we're on vacation immediately before Steelhead is going to be when I need to start making some major deposits in the Bank of Ironman. I need to bring up my swimming and running volume somewhat, and keep steady attention on my nutrition (less weight = free speed!) but most importantly I need to drastically increase my cycling mileage in the next month and a half.
Bring it on!