I think your plan of getting one long ride in per month should see you through though. That with regular 2/3 hour rides.
I’d be happy with that plan
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Find someone to ride with you on those long rides where possible. That will make them much more enjoyable, even if it’s someone meeting you for the last 30-50 miles or so.
But i would caveat that with at least one solo 100 miler. I think it helps to develop resilience which you’ll need in abundance in an IM.
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Also another motivating factor to get you out the door too. Accountability and all that
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May 2022???
Because it sure as hell ain’t happening in 2021 
Nah. You need to be lonely and miserable on your long TT rides.
Just like race day 
I’ll do a proper response soon, @NickBerry 
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I started my XLS last night. For the first time ever, I’m going to track the whole year, I usually just do up to my A race but I have races that go to the end of the year now. (all Ultras).
It’s seeming more unlikely that I will do DBR. So my basic plan is to commit to 50km per week and 800-1000mtr vert per week until Easter (maybe with a gradual increase) then after Easter then gradual increase to 1800mtr ver p/w.
Will of course build some recover weeks in there. But for now, 50km running and one decent vert session will be the basic plan.
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The dustbin offsets the Porsche nicely; is the Audi there to stop anyone nicking it? Could have swept the floor!
You’re welcome 
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If it helps. (which it probably doesn’t) I’ve done the IM Wales bike course 5 times. (2 x IM and 3 x LCW) all on a TT bike. I think in 2015 when I did LCW I did one or two 5hr trainer rides but in the following years, I know that I didn’t do a ride over 4.5hrs.
Obviously I wasn’t at the pointy end but nowhere near the back. I guess it depends on your goals but if getting the long ride in screwing with family/life, I wouldn’t lose any sleep over getting them done on any regular basis.
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Points noted.
Audi stops the Porsche going missing, Porky stops the carbon in the garage doing the same, can’t open the door without moving it.
I’ll improve on the sweeping…!
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That’s a good plan, never heard of beer on the turbo… if it works for you?!
Only ever done one full distance race, we’re I made all the mistakes we all talk about… hope to do two this year. Covid willing.
I found long outside rides at about race pace and indoor hour bike / hour run brick sessions at slightly above race pace/ effort made the biggest gains fitness wise.
I’m a poor swimmer and try and swim long swims with no buoyancy in the last taper week, a decent suit makes swimming so much easier and was a real boost on race morning.
Basic core/ light weight/ circuits help improve and prevent injury.
You have no time in mind?
Love the Bronze, Silver Gold comments, but planned walking through aid stations can only help I’d guess.
Stick at it.
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@NickBerry - Seeing as I am not optimistic about races going ahead, especially not as early as March, I’ve based my ATP around some personal challenges, which can fit racing around them, if it occurs.
First challenge is to run 100 miles in a week.
I got up to 50 miles in 2019…with swimming and cycling, so I reckon 100 is doable without commuting - as I can just sit on the sofa all day, with my feet up, in my compression leggings, whilst working/napping/recovering.
Then it’s riding 200 miles. I did 262km in 2020 and could’ve done more, but was beaten by the clock.
I get 37 days annual leave, so can easily take several days off to get things done.
Anyway, here’s my cycling plan for 2021:
| Week | Week Commencing | Focus | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 04/01/2021 | Pools closed - cycle | 1hr | 1hr 40mins | 45mins | 35mins | 1hr | 3hr 20mins | |
| 2 | 11/01/2021 | Pools closed - run | 45mins | 1hr 40mins | 35mins | 1hr | 1hr | ||
| 3 | 18/01/2021 | Sleep and rest midweek | 1hr | 1hr | 3hr 20mins | ||||
| 4 | 25/01/2021 | 50 mile run week | 35mins | 1hr | 1hr | ||||
| 5 | 01/02/2021 | 60mile run week | 1hr | 1hr 40mins | 3hr 20mins | ||||
| 6 | 08/02/2021 | Sleep, rest, nutrition | 1hr | 1hr | 1hr | ||||
| 7 | 15/02/2021 | 70 mile run week | 1hr | 1hr 40mins | 1hr | 3hr 20mins | |||
| 8 | 22/02/2021 | 80 mile run week | 1hr | 1hr | 1hr | ||||
| 9 | 01/03/2021 | Have fun before two grim weeks | 45mins | 1hr | 3hr 20mins | ||||
| 10 | 08/03/2021 | 70 mile run week | 1hr | 1hr 40mins | 1hr | ||||
| 11 | 15/03/2021 | 100 mile run week | 1hr | 35mins | |||||
| 12 | 22/03/2021 | RECOVERY | 1hr | 1hr 40mins | 1hr | ||||
| 13 | 29/03/2021 | Back to cycling | 3hrs | 3hrs | 4hrs | ||||
| 14 | 05/04/2021 | Big Boy Pants 205km Ride | 7.5hrs | 1hr | 1hr | ||||
| 15 | 12/04/2021 | Century Ride Sunday | 2hrs | 1hr | 5hrs | ||||
| 16 | 19/04/2021 | Hills | 1hr | 2hrs | 1hr | ||||
| 17 | 26/04/2021 | Century Ride Sunday | 1hr | 1hr 40mins | 5hrs | ||||
| 18 | 03/05/2021 | RECOVERY | 2hrs | 2hrs | 1hr | ||||
| 19 | 10/05/2021 | Power in the zone | 1hr | 35mins | 2.5hrs | 30mins | |||
| 20 | 17/05/2021 | Hills | 1hr | 2hrs | 1hr | ||||
| 21 | 24/05/2021 | Century Ride Sunday | 1hr | 1hr | 5hrs | ||||
| 22 | 31/05/2021 | Power in the zone | 2hrs | 1hr | 1hr | ||||
| 23 | 07/06/2021 | Big Boy Week! | 5hrs | 1hr 40mins | 35mins | 2.5hrs | |||
| 24 | 14/06/2021 | Another century | 1hr | 1hr | 5hrs | ||||
| 25 | 21/06/2021 | Summer Solstice Doppio | 13hrs | 35mins | 1hr | 3hrs | |||
| 26 | 28/06/2021 | Race Week | 1hr | 1hr 40mins | 35mins | 5.25hrs |
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Blimey that’s organised 
Haven’t you got one of these …?!?
Me neither, impressive though.
If you (or anyone) is bothered about my 100% sure fire way to get myself injured running plan, there here it is.
Run all on RPE 3-4, which is 4:50-5:20/km and about 138-144bpm (Z2)
Not looking at doing any “workouts” in this time, just runs.
Cycling will pale into the background at week 8.
I’m not sure pools will be open anytime before April.
Week1 30miles
Week2 40miles
Week3 20miles
Week4 50miles
Week5 60miles
Week7 30miles
Week8 70miles
Week9 80miles
Week10 40miles
Week11 70miles
Week12 100miles
100 miles ran as:
| Day | AM | PM | Total |
|---|---|---|---|
| Monday | 5 | 8 | 13 |
| Tuesday | 4 | 9 | 26 |
| Wednesday | 5 | 8 | 39 |
| Thursday | 8 | 10 | 57 |
| Friday | 10 | 3 | 70 |
| Saturday | 9 | 6 | 85 |
| Sunday | 15 | 100 |
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Do Rapha do “Big Boy pants”?? Assume you size up?
Love the plan tho 
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You not seen the other thread?
Rapha Pro Team Transfer sweatpants:jeans: 
I wore Castelli shorts the last time I rode 205km in April.
Aiming for an extra 0.7kmh this time around
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I managed the 100 mile week with 9-10 in the morning and then 4-5 in the evening.
Was easier to manage
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So longer jog in the morning?
Then use the evening jog for recovery?
What was your build time to it?
The question would be why? Is the 100ml/wk an end in itself or does it have a training purpose? Not saying it doesn’t, but if I understand @Poet’s plan it is to ramp up fairly aggressively to 100ml and then stop running and switch to cycling. What is the run base for?
Yeah, found it easier to get ahead I’m the morning rather than having to try and get out for a longer one in the evening
I went from 45-50 miles the week before into it.
That said, I’d been doing 45-50 miles consistently for 6-8 weeks before that.
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