sluiper Posted January 29, 2014 Posted January 29, 2014 I am interested to know what your opinions are on long rides and runs for IM training. Are you doing multiple close to race distance rides/runs or shorter more intense sessions. I read a few threads on the Slowtwitch forum and there were quite a few different views on this. Some guys are doing multiple 7+hr rides and others only 4 hour rides, but at a higher intensity. It varies from person to person. I'm doing a 5-6 hour (130-180km) ride every weekend from here on in, but that might not work for you if you haven't built up to it. Long sessions on the bike are much more doable than running as you don't hurt your body as much. Also, bike fitness carries over to running fitness, whereas it doesn't work quite as well the other way round (well, that's what SlowTwitch says).
Garfield2010 Posted January 29, 2014 Author Posted January 29, 2014 Very true Sluiper... If you had to choose one discipline to try focus on then I would say the bike.... I have seen sub 4 hour marathon runners do 05h30 marathons at Ironman
davem Posted January 29, 2014 Posted January 29, 2014 Very true Sluiper... If you had to choose one discipline to try focus on then I would say the bike.... I have seen sub 4 hour marathon runners do 05h30 marathons at Ironman Does this mean I can do a sub 4 marathon? Dreaming....
hugobee Posted January 30, 2014 Posted January 30, 2014 To the guys who are strong swimmers: Is there much value in doing kicking drills with the kickboard ? The IM training program I am following, has quite a lot of kicking drills (for example, Monday's workout of 3000m had about 500m of kicking).. I know that with open water swimming, its much more arm focused, so am I better off substituting these kicking sets with pulling, or does the kicking have value? I was told while kicking one uses the same muscle which one uses in cycling and running..so the kicking actually helps your bike and run..also thats why try not to kick alot during the actual ironman swim
ADe Posted January 31, 2014 Posted January 31, 2014 After taking this week off after 70.3, I am now starting to feel excited to train again. Tomorrow morning's training consist of a 2-3 hour high intensity interval session with my wife and daughter in the local shopping mall, a movie (Frozen) and after that a recovery steak and a beer. Maybe more, depending on how fast my heart rate recovers. Then on Sunday, a leisurely MTB ride with my wife. Then on Monday, its back to business.
kingalton Posted January 31, 2014 Posted January 31, 2014 After taking this week off after 70.3, I am now starting to feel excited to train again. Tomorrow morning's training consist of a 2-3 hour high intensity interval session with my wife and daughter in the local shopping mall, a movie (Frozen) and after that a recovery steak and a beer. Maybe more, depending on how fast my heart rate recovers. Then on Sunday, a leisurely MTB ride with my wife. Then on Monday, its back to business.week off, what is that? ;-) I had 2 runs, 2 rides and 2 swims, easy recovery pace for this week.. next week is big, 21 hrs according to my program.. eina...
tankisbyon Posted January 31, 2014 Posted January 31, 2014 How long do you guys normally taper for before IM. When do you have your last long ride/run? I am going to struggle mentally with tapering, even in my 'recovery weeks' I feel like I am losing all my fitness and just getting fat (I know its all in my head), but any tips/advice regarding tapering?
pista Posted January 31, 2014 Posted January 31, 2014 by John NewsomIf you've committed to completing your first IRONMAN race, first of all: congratulations. Now it's time to get going, take stock of your fitness and schedule and focus on your goal. With six months stretching before you, it's key to start forming good training habits, building base miles and working on identifying strengths and weaknesses. However, it’s important to avoid burn out—since six months of IRONMAN training can take its toll. It’s also smart to give employers and family a heads-up about the incredible achievement you're aiming for, and how it might require a few changes.You can train yourself, but having an experienced coach who understands your specific needs will be money well-spent. And before you start training, there are two simple things you can do that will help get you off to a good start:1. Get your swim technique checked. A good swim coach will pick up any weaknesses you can work on before the big weeks of training kick in.2. Get a professional bike fit. This will make cycling comfortable and ensure you are as efficient as possible with your technique. Every athlete is different. Some will find this kind of schedule easy, others will struggle. And everyone will need to adapt it to his/her life and needs. But if you pick five key sessions to focus on, and don’t beat yourself up if you can’t do more, a six-month plan based on the below schedule will get you to the start line. Six months outAim for five key sessions each week.• Monday – 1 hour swim• Tuesday – 1 hour cycle• Wednesday - DAY OFF• Thursday – 45 to 60 min. run• Friday – 1 hour swim• Saturday – 60 min. run• Sunday – 2 to 3 hour cycle Five months outGradually increase the time spent on each discipline in the schedule above by roughly 10 percent each week. At the end of the first two months, I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. You can also use this time to address any technical issues. Four months out• Monday – DAY OFF• Tuesday – 1.5 hour cycle/1 hour run• Wednesday – 1 hour swim• Thursday – 1.5 hour cycle/1 hour run• Friday – 1 hour swim• Saturday – 3 to 4 hour cycle/15 min. run off the bike• Sunday – 40 min. ocean swim/ 1.5 hour run You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week. Three months out• Monday – DAY OFF• Tuesday – 1.5 hour cycle/70 min. run• Wednesday – 1 hour swim increasing distance at session• Thursday – 2 hour cycle• Friday – 1 hour swim• Saturday – 4 to 5 hour cycle/20 min run off the bike• Sunday – 45 min ocean swim/1.45 run Two months outIf possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN.Also include race simulation brick sessions – that include a swim, bike and run. (They don’t have to be long ones.)• Monday – DAY OFF• Tuesday – 2hour cycle/1 hour run• Wednesday – 4km swim• Thursday – 1.5 hour ride/ 1.5 hour run• Friday – 1 hour swim• Saturday – 6 to 7 hour ride/10 min. run off the bike• Sunday – 45 min. ocean swim/1 hour cycle/2 hour run One month out• Monday – DAY OFF• Tuesday – 1.5 hour cycle/1 hour run• Wednesday – 4km swim reducing to 3km until taper week• Thursday – 1 hour cycle/1.5 hour run• Friday – 1 hour swim• Saturday – 4 hour cycle• Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run Pre-race week• Monday - DAY OFF• Tuesday – 2 hour cycle/1 hour run• Wednesday – 1 hour swim• Thursday – 45 min. cycle/30 min. run• Friday – DAY OFF• Saturday – 20 min. swim/30 min. cycle/10 min. run• Sunday – Race day. Enjoy!
ADe Posted January 31, 2014 Posted January 31, 2014 week off, what is that? ;-) I had 2 runs, 2 rides and 2 swims, easy recovery pace for this week.. next week is big, 21 hrs according to my program.. eina...My body needs the recovery every 4th week and at least one rest day per week. I just feel refreshed and ready to go after a recovery period. Different for everyone I suppose. 21 hrs is a BIG week. Good luck. I am working my way up to about 18hrs in the next week or 2.
kingalton Posted January 31, 2014 Posted January 31, 2014 My body needs the recovery every 4th week and at least one rest day per week. I just feel refreshed and ready to go after a recovery period. Different for everyone I suppose.21 hrs is a BIG week. Good luck. I am working my way up to about 18hrs in the next week or 2.Very true, one needs to refocus every few weeks, the constant training can get to you..luckily this week was very chilled, no pressure, so I am looking forward to giving it proper effort from next week..
Sidekick Racer Posted January 31, 2014 Posted January 31, 2014 week off, what is that? ;-) I had 2 runs, 2 rides and 2 swims, easy recovery pace for this week.. next week is big, 21 hrs according to my program.. eina... I feel you, I have about 24hrs lined up next week... Better make the hours count!
pista Posted January 31, 2014 Posted January 31, 2014 Any PE guys doing sea swims with the red tide?Is it dangerous ? Any idea when it will clear?
Pieter Breedt Posted February 1, 2014 Posted February 1, 2014 Looking forward to the full. Who's joining me in hospital?
ADe Posted February 3, 2014 Posted February 3, 2014 So the focus now is swinging back to IM PE. Due to me falling a bit behind in training from illness I have taken leave on Friday and will go for a solo 200km TT to be followed up by a brick run of 5km..... Should be interesting....So how do you carry your nutrition/energy drinks on a ride like that? Camelbak on your TT bike.
fabes Posted February 3, 2014 Posted February 3, 2014 Any PE guys doing sea swims with the red tide?Is it dangerous ? Any idea when it will clear?I swam the other day. I am still alive
SwissVan Posted February 3, 2014 Posted February 3, 2014 Who / what is John Newsom credentials, never heard of him and just wondering.... Thanks for posting that info, quite a nice way of summing training up by John NewsomIf you've committed to completing your first IRONMAN race, first of all: congratulations. Now it's time to get going, take stock of your fitness and schedule and focus on your goal. With six months stretching before you, it's key to start forming good training habits, building base miles and working on identifying strengths and weaknesses. However, it’s important to avoid burn out—since six months of IRONMAN training can take its toll. It’s also smart to give employers and family a heads-up about the incredible achievement you're aiming for, and how it might require a few changes.You can train yourself, but having an experienced coach who understands your specific needs will be money well-spent. And before you start training, there are two simple things you can do that will help get you off to a good start:1. Get your swim technique checked. A good swim coach will pick up any weaknesses you can work on before the big weeks of training kick in.2. Get a professional bike fit. This will make cycling comfortable and ensure you are as efficient as possible with your technique. Every athlete is different. Some will find this kind of schedule easy, others will struggle. And everyone will need to adapt it to his/her life and needs. But if you pick five key sessions to focus on, and don’t beat yourself up if you can’t do more, a six-month plan based on the below schedule will get you to the start line. Six months out Aim for five key sessions each week.• Monday – 1 hour swim• Tuesday – 1 hour cycle• Wednesday - DAY OFF• Thursday – 45 to 60 min. run• Friday – 1 hour swim• Saturday – 60 min. run• Sunday – 2 to 3 hour cycle Five months out Gradually increase the time spent on each discipline in the schedule above by roughly 10 percent each week. At the end of the first two months, I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. You can also use this time to address any technical issues. Four months out • Monday – DAY OFF• Tuesday – 1.5 hour cycle/1 hour run• Wednesday – 1 hour swim• Thursday – 1.5 hour cycle/1 hour run• Friday – 1 hour swim• Saturday – 3 to 4 hour cycle/15 min. run off the bike• Sunday – 40 min. ocean swim/ 1.5 hour run You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week. Three months out • Monday – DAY OFF• Tuesday – 1.5 hour cycle/70 min. run• Wednesday – 1 hour swim increasing distance at session• Thursday – 2 hour cycle• Friday – 1 hour swim• Saturday – 4 to 5 hour cycle/20 min run off the bike• Sunday – 45 min ocean swim/1.45 run Two months out If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN.Also include race simulation brick sessions – that include a swim, bike and run. (They don’t have to be long ones.)• Monday – DAY OFF• Tuesday – 2hour cycle/1 hour run• Wednesday – 4km swim• Thursday – 1.5 hour ride/ 1.5 hour run• Friday – 1 hour swim• Saturday – 6 to 7 hour ride/10 min. run off the bike• Sunday – 45 min. ocean swim/1 hour cycle/2 hour run One month out • Monday – DAY OFF• Tuesday – 1.5 hour cycle/1 hour run• Wednesday – 4km swim reducing to 3km until taper week• Thursday – 1 hour cycle/1.5 hour run• Friday – 1 hour swim• Saturday – 4 hour cycle• Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run Pre-race week • Monday - DAY OFF• Tuesday – 2 hour cycle/1 hour run• Wednesday – 1 hour swim• Thursday – 45 min. cycle/30 min. run• Friday – DAY OFF• Saturday – 20 min. swim/30 min. cycle/10 min. run• Sunday – Race day. Enjoy!
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