I’m preparing for an Ironman scheduled for June 21 and I feel that my training volume (especially running) is too low.
I’ve already run an IM in 2022 and my former coach, one of the best in my region who also follows the Norwegian method, had programmed several long sessions of 1h45 to 2h30, sometimes even after more or less long bike training.
Athletica only programs one long session of 1h45. All the others are around 1 only.
I wonder if this isn’t really too little to prepare for a marathon.
Hi Fabrice, the long runs/rides are generally products of your training time limitations. If your plan allows for more time in the week, your workouts are usually longer
Also, for my athletes, I suggest they ride longer during the aerobic development rides if they have time. For example, if Athletica has a two hour ride scheduled, and you have time, get in three or four hours.
Hi @Fabrice … @SimpleEnduranceCoach is correct. If you change the constraints in your settings (allow more hours) then you are likely to get longer runs (being mindful also that you need to put in the work consistently).
Consider extending your longer runs (usually Sundays) so you’ve covered 28-32K before an Ironman. You may have to over-write Athletica’s recommendations. I’ve found that I’ve run well in IM after I’ve tweaked the plan to include a lot of volume on weekends (Fri-Sat-Sun) including a 28-30K run on Sunday on fatigued legs (I’m a low volume runner, so 28K is long for me around 2:30-2:45hrs:min). Also weekly mileage definitely helps to run well at the end of IM. But be mindful of making it individual to you and avoid niggles/injuries like plague…
True as Paul’s above state that your settings may limit what the AI is giving you. I personally just delete workouts that I can’t get to from my weekly plan.
As others have said, the smart coach will be a conservative approach. The idea is to keep consistent workload over time. If you feel like you can handle more, experiment.
I do like the comments about medium duration bike rides (2 to 3 hours), and then a long run up to 2 hours after that bike. It’s a great time to trial some gear and nutrition.
Hi @Prof@SimpleEnduranceCoach@Marjaana
First of all, thank you for your advice.
I’m going to follow them and add time or distance to my weekend runs. That’s what I was already doing with my cycling. I was just worried that the program would react badly to my not following its recommendations.
I’m going to see if I can modify the constraints too, even if the ones I’ve added seem essential to get a schedule I can follow. For example, I don’t have the opportunity to swim every day, so there’s no point in the AI scheduling sessions for me on those days.
In any case, I’ll do my best
It’s a bit like a dance of tango, working with AI Coach. As the system gets to know you (it takes some time), it can feel like you are being pulled to a certain direction. You have to take back the reins from AI Coach and tell him/her which way you want to go based on your own context. Meaning, the program will get you started nice and easy,. If you feel like you can do more, then add a little more time weekly, but don’t overdo it. AI coach will comment on “overdoing” it. You know your body & mind better than any AI, YOU need to feed the data to the AI coach (by doing longer sessions) and it will pick up on it. “Ok, Fabrice can do a little more without illness/injury/overtraining.”
Hope this helps, happy dancing
MJ
