Celtman Training Plan (Iain)

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.

Michelangelo (not the Teenage Mutant Ninja Turtle but the painter)

My aim for Celtman is to get a blue T shirt. To do this I have eleven hours to reach the start of the climb to Beinn Eighe. To get there I have to swim 3.4K, ride 202K and then run 15K.

A finsihers t-shirt from 2016

If I take longer than eleven hours to reach Beinn Eighe then I will be sent on the low course and I will receive a white T-shirt. Although the low course does not go over Ben Eighee it is still a hard technical off-road route.

So what does it take to get a blue T-shirt?

Swim

Last year the average blue t-shirt finisher swam 01:06:50. The slowest swam 01:39:42.

Bike

Last year the average blue t-shirt finisher biked 07:07:59. The slowest ride was 07:57:16. This equates to an average speed of between 15 to 17 mph. I suspect the slowest cyclist was a very quick runner.

Run

The run course has changed slightly this year so I can’t compare it to previous years but based on the average swim and run times I’ll need to run to Beinn Eighe in about 2 hours 30 minutes.

My plan is to get fit in two stages.

Stage 1: Get fit (Dec 1st until 12 weeks before Celtman) 

My swim fitness is good. I have spent allot of time in the last year improving my swimming. I regularly swim once or twice a week doing 2K metres a session. I cope well with cold water as I swim regularly outdoors. Therefore I won’t change anything I currently do as I’m happy at my current performance level.

My bike fitness is good for short rides. I commute to work by bike a couple of times a week (16 miles per day) and I occasionally ride a 30/40 miles route at the weekend. I’d struggle with anything longer than that so I need to increase my stamina and speed over the winter so that I can cope with long training rides in the spring.

For Norseman I did allot of work on the Turbo over winter. I will repeat that for Celtman. I will aim to do 120 miles a week by the time spring comes along.

My base run fitness is good for up to half marathon distance. I try to do one long run and one 10K a week. The majority of my training is off road on hills/trails which should stand me in good stead when it comes to the race. I’m doing an Ultramarathon in March. Training for that will hopefully bode well for Celtman.

Part 2: Get Celtman fit

Part 1 will hopefully got me fit enough tthe longer rides/runs necessary to get in triathlon shape.

I’m going to reuse my Norseman training plan. It worked well for me in terms of fitting training around having a normal life. It involves doing one key session a week in each discipline.

WeekRunBikeSwim
12hr run5 hour2k swim
22.5hr run5 hour2k swim
3half marathon 2k swim
410K + half marathon5 hour2k swim
510k5 hour2k swim
62.5hr run5 hour2k swim
7Easy week  
8HALF IRON MAN  
9Recovery week  
102.5hr run5 hour2k swim
112.5hr run5 hour2k swim
121 hr3 hour2k swim
13RACE  

I can’t find a half ironman to enter in week 8 so I’m going to do my own instead.

I will come up with a more detailed plan for each month but this will be starting point.

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