This is not the most interesting blog I’ve ever written but it was something I looked for when I got my Norseman place – a Norseman training plan. It was hard to find anything from anyone else.
My aim was to complete not compete. I split my training into into two distinct parts
Part 1: Get fit (Jan 1st until 12 weeks to go)
My base swim fitness was poor. I had barely swam in the three months previous to January. The positive is that my swimming technique has always been good. I was confident I would quickly get swim stamina back and that I wouldn’t need to work much on technique.
My base bike fitness was good for short rides. I was commuting to work by bike four days a week (15 miles per day) and I would occasionally ride 30/40 miles at a weekend.
My base run fitness was ok for short races. I could run 10k in 45 minutes and I’d run two or three times a week at lunchtimes.
For each discipline I created a schedule but deliberately didn’t put days against any session. I prefer to fit training into my week rather than fit my week into training. I also took the view that if I missed a session, I wouldn’t try and catch-up. I’d just continue as if I had done it. That way I wasn’t putting pressure on myself if plans went awry.
Running Schedule (per week)
1 x hill run – 4 miles comprising 3 laps of a hill.
1 x tempo run – 4 miles where I pushed myself to run above my normal pace
1 x recovery run – 4 miles easy pace on flat route
1 x long run – anything up to half marathon distance at an easy pace.
I commute to work by bike which meant I could do most of my bike training to or from work. My plan was to stick to my normal biking but to increase my mileage each month. As the weather was not great this winter/spring I added in some turbo sessions with a similar steady increase in time rather than distance.
In January I did 60 miles a week, in February I did 80, in March 100 etc
I stopped increasing it when I got to 120 miles as that was about as far as I could go with the free time I had available.
On the turbo in January I did one 45 minute sessions a week, in February I did an hour and then in March I hour 30 minutes etc.
I stopped increasing the length when I got to two hours as any longer than that on a turbo was incredibly boring.
Swimming didn’t really happen. I had a plan to swim twice a week but didn’t do it. Instead my sechedule became
In April I started going to my triathlon club’s swimming session. This was a 2K-ish weekly swim. I went most weeks until Norseman.
Part 2: Get Norseman fit
Part 1 got me fit enough to do part 2 which was to take my now increased base fitness and attempt to do longer rides/runs.
I based it on starting 12 weeks out from Norseman. I listed the one key thing I had to do each week in each discipline. I’d normally manage to run and bike outside of this BUT the priority was to do these. By only having thee key points I was able to fit them into my week. I also preferred time over distance as distance can be a cheat. A hilly 100 miler is different to flat 100 miler but five hours in the saddle is always five hours in the saddle.
|1||2hr run||5 hour||2k swim|
|2||2.5hr run||5 hour||2k swim|
|3||half marathon||2k swim|
|4||10K + half marathon||5 hour||2k swim|
|5||10k||5 hour||2k swim|
|6||2.5hr run||5 hour||2k swim|
|8||HALF IRON MAN|
|10||2.5hr run||5 hour||2k swim|
|11||2.5hr run||5 hour||2k swim|
|12||1 hr||3 hour||2k swim|
I was 172nd in the swim with a time of 1 hr 21 min
I was 209th on the bike with a time of 8 hr 1 min
I was 41st/58th run (white tshirt) with a time of 6hr 13 min
I comfortably made the white shirt times and cutoff. I also felt fine all the way round. I wasn’t quick but I was steady.
Looking back at my plan I couldn’t have done much more based on the time I had available and the desire to still have a life outside of training.
The downside of my plan – I had low level anxiety for weeks leading up-to the race. Every day I’d wake up thinking what do I need to do today to get through the race? If I was to do it again I wouldn’t have that anxiety because I’d trust in my plan. I could have avoided this by having a coach but I hate being told what to do. A coach would have made me more anxious!
If you fancy giving it a go hopefully this post and the one about logistics will give you a good idea about how to do it.