MarkAllenOnline Forum

First I'd like to say that I have a tremendous respect for whatever magic you guys do here.  I read tons of positive reviews and results from MAO.

    I am a precious few weeks away from completing my current training plan and hopefully my first Ironman.  So far, I have spent 2 season training, the first was self-coached and focused on just increasing volume by building to 100mpw cycling and 45mpw running.  I felt that I made some good improvements in my first year with a BQ and a pair of sub-5 70.3s. 

     This season, I have used an intensity focused training plan to train for my upcoming Ironman.  I have seen some healthy improvements including a 20' to 18.5' 5k drop and a 232-271w FTP increase.  I have been very satisfied with my current program, but I understand that variety induces adaptation.  I am fortunate enough to have more available time to train than the 15-16 hrs/wk limit of my current program.

    I understand MAO is more of a LSD focused program with attention weighted on volume and aerobic training. 

     My question is concerning next season and hopefully an early season race.  Should I stick with the intensity based program that is working for me now since I have been satisfied with my improvements or is it a good time to add variety and focus on a relatively untrained attribute by switching to the MAO coaching style of aerobic development?

     Thanks in advance and sorry for the long post.

Hi,

Glad you are enjoying the training with us. To answer your question specifically I would need to know the date of your race that you want to target this coming early season and your age. In general, though, people start to max out the benefits of their speedwork anywhere from 4-8 weeks from the point where they start it. Younger people can gain benefit closer to the top end, and older people max out the benefits sooner. Part of this has to do with the body's ability to absorb the intensity. As we age, the overall buildup of stress in the body cuts down the amount of speed we can effectively handle and recover from.

That said, even in the off season when you are not really doing speedwork it is good to do some kind of short very fast effort once every 3-5 weeks, like a running race, as a way to keep the body responding even to the easier training. In addition, it is very important throughout the main part of the season, especially during base building, to do the strength training because that is what will give you the muscular power to go fast when you do go into your speed phase. Without that strength one is at a disadvantage from doing just base training. 

I know that is not an exact answer, but hopefully it helps,

Mark