I first heard the name Ben Greenfield back in April while searching for triathlon related podcasts on iTunes. I listen to podcasts to help pass the time while I am doing my long rides on the indoor bike. Ben has a podcast called “Ben Greenfield Fitness”. This weekly podcast gives lots of good info on training, nutrition and triathlon overall. He knows a lot about the sport and with his background in exercise physiology and biomechanics, as well as being a personal trainer and tri coach, he’s someone who’s opinion I value.
While listening to one of his podcasts, he discussed his “Triathlon Dominator” training program. He developed this Ironman (or Half-Ironman) training plan for those people who do not have the 20-30 hours a week most feel is required to train for a full Ironman distance triathlon.
I was immediately intrigued. I can squeeze in 12-15 hours of training a week during most weeks and maybe do 16 or 18 hours every once in a while. Time was really my limiting factor is my decision to not race Ironman this year. I felt that I just didn’t have the time required to train properly. Here’s the sales pitch:
After doing some research and reading lots of testimonials, I decided to bite the bullet. I’ll share lots more info on the “package” later on. I downloaded the training plan today and my first day of training for Ironman 2011 is officially Monday, December 20th. So much for a relaxing Christmas week!
2 hours on the indoor bike in Zone 2…building endurance
Same workout as the last few Friday’s – I did a 10 minute warm-up, then increased my heart rate to zone 2 (125-137 bpm) and held it there for an hour and forty minutes, then did a 10 minute cool-down.
Avg HR = 131 bpm
Max HR = 139 bpm
Covered 13.43 miles in 38:47 (20.8 mph). Good ride with lots of rolling hills. I pushed it pretty hard to try and simulate how my legs would feel coming off the bike during the race.
Avg HR = 149 bpm with most of the time (over 24 minutes) spent in Zone 4.
Approx. 3 minutes
Covered 3.06 miles in 21:53 (7:09 min/mile pace). My legs felt heavy at first, but began to fire after about half a mile. The first half of the run is mostly downhill, then I turned around and went back up the incline. My average heart rate increased each mile I ran (159, 165, 170), which isn’t ideal, but considering I was able to hold my same pace going back up the hill, I would expect an elevated heart rate.
Avg. HR for the run = 165 bpm
50 minutes on the bike. Nothing special here, just a tough Spin Class at the gym. Instructor really pushed us with lots of hill work and intervals.
Avg HR = 131 bpm
Max HR = 157 bpm
30 minutes of legs with some arms and chest mixed in.