Ironman Training – May Update

Reviewing my training for Ironman Mont Tremblant (IMMT), I looked at my Strava data and charted it out. Here’s the data and some of my conclusions so far. Since training for IMMT is all about counting down to the Main Event on August 21, 2016, all the Weeks are measured from Race Day as Week 0.

Week 26 (Feb 22) to  Week 13 (May 23)

I’ve definitely increased time in Biking and Running, over the last 13 weeks. Big biking events increased the hours and miles: Mulholland Challenge, Big Bike Week, Breathless Agony, and Heartbreak 100. Swims were somewhat consistent, with no big events. Runs have been increasing moderately over this period.

160603 swim run bike

Although the data is bumpy, the total time has increased from Week 26 to Week 13, on average 9%.

160603 strava chart5

The charts are in hours. Strava doesn’t easily report on miles. I have to dig a little deeper to collect the biking miles, run miles, and swim yards. Although that would be fascinating too.

Swim Bike Run Total Week-to-Week increase
Week 26 1:47 6:21 1:28 9:38
Week 25 3:04 5:00 0:48 8:52 -8%
Week 24 1:56 6:05 1:37 9:39 9%
Week 23 2:15 4:38 1:03 7:56 -18%
Week 22 1:51 6:43 1:46 10:21 30%
Week 21 2:07 4:36 0:47 7:31 -27%
Week 20 2:12 9:23 2:54 14:30 93%
Week 19 1:58 3:09 4:20 9:27 -35%
Week 18 3:03 11:27 1:27 15:57 69%
Week 17 3:33 4:00 3:25 10:58 -31%
Week 16 3:35 9:40 1:13 13:28 23%
Week 15 3:04 4:46 2:40 10:30 -22%
Week 14 2:19 8:11 4:22 14:52 42%
Week 13 1:30 8:05 4:50 14:26 -3%
Averages 2:26 6:34 2:20 11:17 9%

Comparison Year over Year: 2014 -2016

The other metrics that Strava trends are Total Hours, Total miles, Count on PRs and Count on Activities. Comparing 2016 to the previous 2 years during the months Jan-May, I have a significant increase in total hours, total miles, and total activities. But, 2015 had more PR breakthroughs. This means that I’m spending more time and going farther, but not breaking as many records this year, as last. Maybe there’s a speed plateau in there.

160603 strava chart2160603 strava chart3

Training Results Comparison
Jan-May 2014 Jan-May 2015 Jan-May 2016 % Increase 2016 over 2015
Hours 164 164 230 40%
Miles 1297 1363 2080.5 53%
PRs 180 395 290 -27%
Activities 141 139 162 17%

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