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1911 Views 9 Replies Latest reply: Feb 21, 2012 11:54 AM by Moriates
H. Jay Farr Amateur 8 posts since
Feb 3, 2008
Currently Being Moderated

Feb 7, 2012 9:50 AM

Has Anyone Used G. Bernhardt's 16 Week to An Ironman?

I would greatly appreciate any comments on the plan and your success at you Ironman  after using the plan. I have entered IMTx scheduled for 5/19/12 and have been using the plan for several weeks, and actually exceeding her recommended time, mileage & sessions per week. Any info would be helpful. I am 69 years old & after 20+ years in the sport am trying an IM. Thanks

  • Moriates Legend 297 posts since
    Jul 19, 2008
    Currently Being Moderated
    1. Feb 14, 2012 11:46 AM (in response to H. Jay Farr)
    Has Anyone Used G. Bernhardt's 16 Week to An Ironman?

    Gail puts together some great plan.  I need a little more information about you such as is this your first IM, triathlon history, etc.

     

    A 16 week program is good if you are prepared for 16 weeks.  IM training for the full prep, base, build, peak, race is more around 5-6 months or better. 





    GREG C. MORIATES

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  • Moriates Legend 297 posts since
    Jul 19, 2008

    Shooting from the hip a little because you are not my client, I would take the next couple of months to build up to race distance in running and cycling. I would then go right in to the taper as I do not think you are ready for the intensity or need the intensity of a build cycle.

     

    So base all they way to taper and race week.





    GREG C. MORIATES

    Owner/Coach - LET ME HELP YOU ACHIEVE GREATNESS!

    GCM Endurance

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  • BT.ROB Legend 271 posts since
    May 12, 2009

    Based on your long history in triathlons, I'm sure you know what to expect come race day and how your body reacts to long training sessions and racing. I used Gale's 16-week program a couple of years ago for my first IM distance race (VIneman) having only done some Olympic and Sprints for a couple of years (I'm over 50). Your goal is to finish. Let's work backwards from that. To finish means completing the race in 17 hours. That is a long time keeping your body moving forward. But think about it and break it down a bit. Let's say the swim and both transitions take 3 hours, the bike 8 hours and the run 6 hours for a total of 17 hours. That is a 14 MPH average on the bike and a 13:45 min/mile run pace (a fast walk). Your abilities may dictate faster or slower times for each segment. For me, the hardest part was getting through the swim so my training was a lot of base swimming. The cycling and running/walking parts didn't worry me because I knew with the right nutrition/hydration I could meet the cut-off times. Even with a bike mechanical problem that slowed me way down, I was able to meet those goals and finish. I think you will be fine using Gale's program (even being ahead) to meet your goal.

     

    Good luck and have fun.

     

    BT

  • Moriates Legend 297 posts since
    Jul 19, 2008
    Currently Being Moderated
    7. Feb 21, 2012 11:13 AM (in response to H. Jay Farr)
    Has Anyone Used G. Bernhardt's 16 Week to An Ironman?

    Farr, I said shooting from the hip only because I do not have you as a client to the point that I know about your progress in training.  Coming from a non Ironman Background, you are likely to be able to race great on a trong base alone.  Build is a period that is one to two cycles long before your start to race taper.  You will do higher intenity work but you need a really strong base so that you do not get injured. 

     

    Again, I am not saying that you can not handle the build intensity, I just do not want to tell you that you should put in some build intensity not knowing you as an athlete other than our conversations.

     

    I wish you the best of luck.  The Ironman finish line is truly amazing and life changing.  You will be hooked.

     

    Go to www.GCMendurance.com and sign up for my newsletter.  I has great info and not obligation.





    GREG C. MORIATES

    Owner/Coach - LET ME HELP YOU ACHIEVE GREATNESS!

    GCM Endurance

    www.GCMEndurance.com

    Team/Club Xtreme Multisports, Inc.

    www.xtrememultisports.com

    Blog: http://xtrememultisports.tumblr.com/

    Become a Fan: http://www.facebook.com/#!/pages/Xtreme-Multisports/117254468321101?ref=sgm

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  • Moriates Legend 297 posts since
    Jul 19, 2008
    Currently Being Moderated
    9. Feb 21, 2012 11:54 AM (in response to H. Jay Farr)
    Has Anyone Used G. Bernhardt's 16 Week to An Ironman?

    In that case, I would ramp it up after your next training block.  You have bypassed Gails program and now it is time to kick it up.  Since IMTX is mostly a flat course, I would work on longer intervals in the zone 3 to low zone 4.  Say for instance, you long bike, I would add in 4x15-20 minutes in Z3-Z4 on 5 min Rest Interval. Never push the run with back issues. 

     

    Something like that.





    GREG C. MORIATES

    Owner/Coach - LET ME HELP YOU ACHIEVE GREATNESS!

    GCM Endurance

    www.GCMEndurance.com

    Team/Club Xtreme Multisports, Inc.

    www.xtrememultisports.com

    Blog: http://xtrememultisports.tumblr.com/

    Become a Fan: http://www.facebook.com/#!/pages/Xtreme-Multisports/117254468321101?ref=sgm

    Twitter: http://twitter.com/xtrememulti

    Sponsors:

    VCRC Bikes | FFWD | Synergy Sports| SportMulti | Skins USA | Rudy Project | Athletes Honey Milk | Honey Stinger | Tri Life Gear

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