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Consejos para la preparación de un Ironman

Posted by Tom Locke :

Your first step will be to determine how much time you have to train each week. This will help you in two ways: You can decide how your week should be divided up for training; and how to plan your progression from week-to-week to accumulate a proper training effect. It’s a good idea to balance your schedule allotting approximately 20% for swimming, 50% for cycling, and 30% for running. Each week’s training schedule should include for each sport; one long workout to improve endurance, one tempo workout to gain a sense of pace and bridge the days between speed and endurance training, and one speed workout to teach your body to be mechanically efficient. How you arrange these workouts is a matter of personal preference and ability but I'll offer some suggestions.

Monday: a.m.-swim (tempo) / p.m.-cycle (easy)
Tuesday: a.m.-run (tempo) / p.m.-cycle (speed)
Wednesday: a.m.-off / p.m.-swim (speed)
Thursday: a.m.-cycle (easy) / p.m.-run (speed)
Friday: a.m.-run (easy) / p.m.-off
Saturday: a.m.-swim (endurance) / cycle (endurance)
Sunday: a.m.-run (endurance)

The basic principle of hard/easy for day-to-day scheduling is recommended. The trick to double workout days is to realize that rest and exercise can be achieved on the same day by alternately stressing some muscles, while resting other muscles. For example, you can be swimming with some effort at lunch and have a short easy ride in the evening. Don't underestimate the value of the easy second half of these days, they help flush out your legs and let you approach the next day's hard training with more zip. If you usually ride on Saturday (long endurance) and then run Sunday (long endurance) try reversing the order every other weekend. You will have less baggage after riding instead of running Sunday, thus allowing you to be fresher for the proposed speed work on Tuesday. Assuming you have your weekly schedule now set in stone, you need to consider the weekly progressions.
Periodization, is how you plan to get from where you are now, to where you want to be. You need to develop a plan that builds a base fitness level, works through an intensity phase, then finally leads you into your race season. Knowing how much time you train per week allows you to set up training cycles of 2 or 3 weeks hard work, followed by 1 week active recovery. Each week's cycle should build in volume (base phase) or intensity (intensity phase) to produce a training effect. For example, if you feel you have 10 hours a week to train, then the first week of your cycle you should start with 80% (8 hours of work). The second week's cycle should then rise to 90% (9 hours of work), and the third week will be 100% (10 hours). The following week should be around 75% of what you have done as your maximum (7.5 hours) to allow for proper recovery. Your next cycle should build on the first by increasing the work load. The first week of the second cycle will now be 9 hours, the second week will be 10 hours, the third 11 hours, and then a recovery week of 8 hours. By following this pattern you will be overloading your body and then allowing it to recover and to become stronger/faster.
The majority of the base period training should be completed at an easy intensity level. The length shouldn't be less than 8 weeks, (preferably 12-16 weeks). Most people feel they are not working hard enough during this phase, and find it difficult to slow down to this training level. The Intensity phase will see you shift the amount of time you spend doing aerobic work down with the addition of some quality work. This phase should last 6 weeks (not longer than 8 weeks). What's important during the intensity phase is a contrast in training. When your doing endurance work, make sure it's quantity and not quality, and when it's time for speed, make sure it's quality and not quantity. After finishing the intensity phase your now ready to do some racing (Olympic/Half Ironman distance). This phase can last 4 to 8 weeks. It's important to note that there shouldn't be a proper taper utilized for any of the supplementary racing, save your taper for the big one. As you get closer to your Ironman race cut back on the long endurance work and try and do a long brick workout. This should consist of a 3 hour ride followed by a hour and a half run. Don't do too many of these workouts and certainly don't do them too close to race date (3 weeks out).