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Silverman Training

From Mark:

Hi, I need a real honest answer here.

I signed up for the Silverman about 6 months ago and was slowly building a good base (getting in good shape so that I could increase my intensity). I'm not a triathlete, played soccer in college so I am a good athlete, but I am NOT a triathlete. I did do my first triathlon (of any distance), the Ford Ironman a couple of years ago (didn't train properly — didn't really know how), but I finished in 15 hours and 10 minutes (it was a living hell). I signed up for the Silverman because two of my brothers have both done about 10 Ironman's between them. I also have a couple of friends doing it as well.

About 45 days ago, I was in the hospital with a serious problem with my small intestine, gall bladder, pancreas. Anyway (ashamed to say it, but probably brought on from alchohol), I needed two surgeries, was feed through tubes for 23 days and have been slowly recovering every since. I've lost about 20 lbs and am slowly putting on weight again.

The $5 million dollar question. I saw your add for Dave's training program? Can I do this in 12 weeks starting from scratch (oh yeah,I live in Bangkok,the world's worst place to train)? I'm pretty disciplined, so I'll follow the program. But is it possible to do this Ironman with 12 weeks of training? My goal is to finish, maybe 15 hours, and not die.

Mark.

The program is progressive week to week and you will see your progress improve as you approach the race date. I'm assuming that you were void of any activity between your 23 to 45 day hospital stint. Have you started to exercise? If so, you will need a 4 week build up and based on your athletic backround, you could dive into the program. If you decide to train using the Silverman program, the intensities listed should be in your aerobic zone for the first 4 weeks . As your body regains condition, you will be able to follow the program as designed.

The surgery, combined with the weight loss certainly has lowered your stamina and loss of lean muscle mass. If you are on the mend, start your ramp up right now. Also, I'm assuming that you had been working out prior to your training. If this is true, your buildup will be much faster. However, if you have been sedentary since your IM debut, two years ago, the Silverman Half is too much. My recommendation would be a 20 -24 week build up to the race.

Good luck, Dave

From Shawna:

I'm confused from the start here. It gives you a way to test what your LT is at week 4. Starting week 1 we have a bike with increased HR to L1. If I have not established my LT how would I know what L1 is?

Good question! The absolute LT speed and LT heart will be established with the test in Wk 4. To determine an approximate speed and HR for weeks 1 -3, the LT heart rate is typically around 20 beats higher than your steady state, broken conversation pace while riding aerobic. For example if you can sustain a HR with the previous mentioned characteristics and this HR is 135, the LT HR is 155.

Look at the chart, refer to HR zones and the respective levels. When you are working moderately hard, this is a sub - LT effort and corresponds to the L- 1 zone, approximately 10 beats below your absolute LT. So, in week 1, the L - 1 effort, should be approximately 10 beats below your LT and / or 10 beats above your aerobic HR.

If you are using speed to measure the levels. The L -1 speed is approximately 1. 4 to 1.9 mph faster than your aerobic speed.. Your LT speed is approximately 2.8 -3 .5 mph faster than your aerobic speed.

Shawna, I hope this helps and good luck with your training.

Dave

Hi Dave,

I just started your program for the full distance Silverman, after having finished the half Silverman last year. I am finishing up week 2 of the program (got started late). I live in Rhode Island, and have a couple questions:

1) If I cannot do a road ride on the bike, what do I need to do on a stationary bike to make it equivelant? I know they say to put the incline up on a treadmill, but if I'm forced inside for 50 miles, how do I make that equate to a ride on the road?

2) I notice there is nothing built in for any strength training, and although the plan is doing a great job of kicking my butt, can I work in 2-3 days of upper & lower body strength training? What days? Or is there enough strength training built into the biking/running/swimming to compensate for no weights?

3) If I need to move the workouts around by a day due to work/trips/etc, what are the key things to keep in mind? I don't want to mess with the rest day, I certainly needed it this week, but want to have the latitude to move the long brick workouts to another day if I need to (for instance, week 3 they are on a Friday, which due to work may be tough for me to get in).

4) I'm currently limited to training on a mtn bike with slicks until I can get another road bike. Other than taking a lot longer to do the long rides (50 and 70 miles), any other disadvantaged to riding the mtn bike? Should I be riding for time or distance at this point? (ie, you say 50 miles should take me 2.5 hrs, but it will be more like 3.5 hrs...so which is more important, the 50 miles or keeping it to 2.5 hrs to not overtrain?)

Thanks Dave!

Tom

Tom,

Here are the answers:

1. I hope you avoided the hurricane. All indoor rides can simulate the workloads in the program by increasing your wattage 20-30 watts and/or standing on the hill designated segments. If you have time to simulate the entire distance indicated in the program do it!

2. Yes, include strength training 3 days a week and not on the days of your longer training sessions. I have designed a strength training program to compliment the Silverman training program. Check it out on my website. You need to keep up your strength training.

3. If you need to shift the workouts that's fine, just do the main and secondary sets that are listed even though the total time might be compromised.

4. The mountain bike position has much tighter geometry than a road or time trail bike. This works your musclular in quads, glutes, and low back with a slightly different load. Ride your mountain bike equal to the time you would have ridden on your road bike.

Hope this helps.

Dave

Dave,

I am assuming we do the LT test for week 4. Do we do them in lieu of the workout already listed or are these tests in addition to? For example I see week 4 has LT test for the bike on Day 2. Can I do this test on that day? Run has a LT test on Day 3, week 4. FYI- After next weekend's workout I'm going to respect you, but I won't like you very much. :-)

Shawna

Silverman Triathletes,

The LT test is a definitive "marker set" to monitor your progress. Depending upon the total workout sessions per week this can either replace the suggested workout or be an addition. The workout is taxing so monitor your weekly load — this one is up to you!

You dont need to like me — merely just stay on the schedule.

Silverman will be a breeze! Dave

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