Crash Training

[JGR]

Im going on holiday to Switzerland and entered the IM70.3. For the the last few weeks Ive been training for the 2 Oceans and a 75km trail run stage race and neglected the cycling a bit. What, in your opinion, would be the best use for the time i have left, given i need to get the swimming up to speed as well? I live in CT and have a job which is not that flexible so include those factors in your advice.

Edited May 9, 2012 by JGR

[JGR]

Any thoughts?

[majestic]

I see it is a lake swim course. Cycle looks easy. You have got the run waxed but remember coming off the bike and running takes some getting used to.

 

First question, will you make the swim cut off with your current preparation? If the answer is no or maybe you need to try and work in as many swim sessions as possible.Then I would try and do some longer cycles with a brick run at the end.Focus on endurance and speed as it is not a difficult course, so they say. If you have the legs at the end you can always make up the lost time. Enjoy.

[majestic]

The start of the swim course is located on a small isthmus very close to the Diners Club Arena (Ice Hockey Stadium). The 1.2 miles will take place in the clear water of "Obersee" (the upper part of Lake of Zurich).

 

On the 28-mile bike course (2 laps, in total 56 miles), the athletes will first ride along the Obersee then pass through Lower Ricken County (Neuhaus, Goldingen), Zurich Oberland (Laupen) and Eschenbach which brings them back to Schmerikon on the Obersee. The scenery of the bike course is very beautiful and the view of the Swiss Alps breathtaking. The bike course contains fast and flat parts, some climbing (in total 950 meters) and smooth descents.

 

The run course (2 laps, in total 13.1 miles) goes from the Diners Club Arena along the shore of the Obersee to the Old Town of Rapperswil-Jona. After one passage through the crouds with cowbells sounding in the unique Old Town, the course leads back to the Diners Club Arena then along the Obersee to Busskirch, where the turning point is situated.

 

Originally from:

http://ironman.com/events/ironman70.3/switzerland70.3/?show=results#ixzz1uNDyCQFw

[Robrider]

Quality... Get a swim coach. Will give you the most out of your time for the least effort.

[JGR]

Thanks for the info - Swim is not a prob - I normally do the IM swim in about 30mins but just need to get some time in the pool. More interested in the best way to make use of the time available to cycle. ie do i conentrate on shorter high intensity rides or swo pit for long ride less often ect. How many session should i try get in without over training ect. I know i will have to ix in some IDT so how to balance that is the question.

[Rob Mortimer]

Thanks for the info - Swim is not a prob - I normally do the IM swim in about 30mins but just need to get some time in the pool. More interested in the best way to make use of the time available to cycle. ie do i conentrate on shorter high intensity rides or swo pit for long ride less often ect. How many session should i try get in without over training ect. I know i will have to ix in some IDT so how to balance that is the question.

 

Surely you mean half Ironman swim in 30min

[davetapson]

Maffetone/Friel etc would probably say aerobic level training. Or should that be that is what I think they would say. 180bpm less your age. Maybe plus a few beats just because.

[JGR]

Surely you mean half Ironman swim in 30min

yip - half IM sorry.

[majestic]

You do not have time for long rides, 70km is not a long ride, so do some quality speed work with a few 70/80km rides and brick sessions.Do not ignore your running. You know what must be done. Now go do it.