Garfield2010 Posted February 7, 2014 Author Posted February 7, 2014 Maybe you need more rest days (Rest = no training)The more long distance training you do the more rest you need, the old 1 day off a week wont suffice if you are a normal joe who still has work and family commitments. Ironman is a one day event, so its not necessary inmyhumbleopinion to string together back to back days of long or hard training. Currently I am resting 6 days and then training 8 hours on the remaining day.......................
SwissVan Posted February 7, 2014 Posted February 7, 2014 Currently I am resting 6 days and then training 8 hours on the remaining day....................... Aha bust I think you should take some unpaid leave (your wife can work cant she?) until after IM.Train 2 hrs / day Tues, Thurs, 1 hr swim in the morning, 1 hr run or cycle in the arvieRest Monday, Wednesday, Friday day - goof off, watch sport on TV, read, sleep, clean bike etc..Train 4hrs SatTrain 5 hrs Sun
Garfield2010 Posted February 7, 2014 Author Posted February 7, 2014 Aha bust I think you should take some unpaid leave (your wife can work cant she?) until after IM.Train 2 hrs / day Tues, Thurs, 1 hr swim in the morning, 1 hr run or cycle in the arvieRest Monday, Wednesday, Friday day - goof off, watch sport on TV, read, sleep, clean bike etc..Train 4hrs SatTrain 5 hrs Sun Nice. I think I will actually try this Swiss I can probably do swimming during lunch times say 3 times a week. Week mornings is out due to new baby. Then I can do 2 afternoons training after work for 90 minutes (gets dark at 7PM). Maybe I should just start getting onto that spin bike........
Garfield2010 Posted February 7, 2014 Author Posted February 7, 2014 Its actually an interesting topic this... What is best? Is more frequent but shorter sessions better or weekend warrior overkill? Obviously shorter more frequent should result in better quality sessions as its easier to focus and you will be better rested .... but..... I also cant seem to think an oke who has pedalled 200km's at least three times vs the oke who has done 120km at most (given 200km's a week often) has some sort of an advantage. Surely you are better prepared for how your body starts to change and feel after 6 hours + than a guy who never rode more than 4 hours max at once? I guess a combination is probably the way to go..
Red Zone Posted February 7, 2014 Posted February 7, 2014 IMO you have to do the longer stuff, even if it means sacrificing some shorter speed work, that's whats going to get you across the line, which is first and foremost. But if you want to go fast you have to work the speed sessions, which means a mix of long and slow and short and sharp. Just doing short stuff will not condition your body to handle race distance physically and nutrition wise, unless you are prepared to do some serious run / walk in the marathon.
SwissVan Posted February 7, 2014 Posted February 7, 2014 Its actually an interesting topic this... What is best? Is more frequent but shorter sessions better or weekend warrior overkill? Obviously shorter more frequent should result in better quality sessions as its easier to focus and you will be better rested .... but..... I also cant seem to think an oke who has pedalled 200km's at least three times vs the oke who has done 120km at most (given 200km's a week often) has some sort of an advantage. Surely you are better prepared for how your body starts to change and feel after 6 hours + than a guy who never rode more than 4 hours max at once? I guess a combination is probably the way to go.. It could be a loooong discussion First thing I'd say is consistent training in the type of sport i.e. swim, bike run. Try keep doing at least the most important 2 disciplines (bike and run) a few times per week, every week, forever and ever i.e. part of a lifestyle. Shorter sessions (5 - 6 hrs total per week) are ideal for this phase. I'd opt for the train longer but with more rest days per week option, proviso being that you need to bridge the gap from short sessions to long sessions gradually i.e. not go from 8 k run to a 21 k run without doing a 10, 12, 15 , 18k run in between. Agree that somewhere along the line you need to go over 6hrs to simulate race conditions, preferably more than once and with enough time to recover before the day (+/- 30days before).Recovery during training is also important critical, hence the resting on Mon, Wed and Friday when doing the long distance training.
shawnvan Posted February 7, 2014 Posted February 7, 2014 Its actually an interesting topic this... What is best? Is more frequent but shorter sessions better or weekend warrior overkill? Obviously shorter more frequent should result in better quality sessions as its easier to focus and you will be better rested .... but..... I also cant seem to think an oke who has pedalled 200km's at least three times vs the oke who has done 120km at most (given 200km's a week often) has some sort of an advantage. Surely you are better prepared for how your body starts to change and feel after 6 hours + than a guy who never rode more than 4 hours max at once? I guess a combination is probably the way to go.. Garf, Ideally what you want to be doing is building sessions during the week, so that come the weekend you are doing your long rides and runs on already tired legs... So even if you "only" do 120km on Saturday, you are in effect doing a much longer ride as you should be tired to begin with from sessions during the week. This gets your body used to going long when it is already fatigued. If you start the first hour of your Saturday long ride thinking how are you going to do another 3-4 hours of this because your legs are already tired, you're doing it right... Then when you start your Sunday long run thinking I'll never make 2km, let alone 20, your doing even better. If you've trained consistently during the week, a 120-150 km ride / 20-30 km run is enough. Rather that than breaking yourself with very long stuff on the weekends that leaves you incapacited for the rest of the next week. Obviously you will need to build up to very long ride / run before IM, but by that time your body should be ready for it.
ADe Posted February 10, 2014 Posted February 10, 2014 At what pace do you guys do your training on your long runs, IM marathon pace, Marathon pace, slower, faster etc? I am finding it difficult to make the change from training for 70.3 at say 5:30/km and now going at say 6:30/km, which is probably also faster than what will happen on IM race day.
Sidekick Racer Posted February 10, 2014 Posted February 10, 2014 At what pace do you guys do your training on your long runs, IM marathon pace, Marathon pace, slower, faster etc? I am finding it difficult to make the change from training for 70.3 at say 5:30/km and now going at say 6:30/km, which is probably also faster than what will happen on IM race day. My longs seem to have quite a bit of 80% and some 90% efforts in them...
SwissVan Posted February 10, 2014 Posted February 10, 2014 At what pace do you guys do your training on your long runs, IM marathon pace, Marathon pace, slower, faster etc? I am finding it difficult to make the change from training for 70.3 at say 5:30/km and now going at say 6:30/km, which is probably also faster than what will happen on IM race day. For me long runs or at the moment most runs are being done at realistic IM running pace i.e. slow 6 or + 6 min/km. I believe in training at your personal envisaged race pace and not at the pace you dream / hope / think ....you might do on the day. Occasionally will throw in a Short TT or fartlek type session but the majority of runs will be slow...
ADe Posted February 10, 2014 Posted February 10, 2014 For me long runs or at the moment most runs are being done at realistic IM running pace i.e. slow 6 or + 6 min/km. I believe in training at your personal envisaged race pace and not at the pace you dream / hope / think ....you might do on the day. Occasionally will throw in a Short TT or fartlek type session but the majority of runs will be slow...What I am thinking as well. In my dreams I am running a sub 4 IM marathon, but back on planet earth I try to also train in the 6+min/km region with one hard interval session per week to keep the leg speed going.
SwissVan Posted February 13, 2014 Posted February 13, 2014 Wo sind die Eisen Männer und frauen? Hows the training going ya all?? Garf? Fabes? been very quite of late nudge nudge
tankisbyon Posted February 13, 2014 Posted February 13, 2014 Anyone doing the Prestige Ultra this weekend?
JGR Posted February 13, 2014 Posted February 13, 2014 Like most im starting to panic a little ..... Im getting in a lot of session but cant seem to break through into bigger distances. Maybe to much during the week then no legs on the weekend? Runs start to get really tough at about 18km - 20km / 2hrs and then the next day im totally wiped out (really sore muscles) ... not sure if it nutrition or fatigue or maybe something muscular.
kingalton Posted February 13, 2014 Posted February 13, 2014 Like most im starting to panic a little ..... Im getting in a lot of session but cant seem to break through into bigger distances. Maybe to much during the week then no legs on the weekend? Runs start to get really tough at about 18km - 20km / 2hrs and then the next day im totally wiped out (really sore muscles) ... not sure if it nutrition or fatigue or maybe something muscular.go slower on the runs I think, one cant hammer all the runs, eventually something will have to give.. its about time out on the road, you need to save your self for tomorrow and the next day and the next etc..
varkie2 Posted February 13, 2014 Posted February 13, 2014 Like most im starting to panic a little ..... Im getting in a lot of session but cant seem to break through into bigger distances. Maybe to much during the week then no legs on the weekend? Runs start to get really tough at about 18km - 20km / 2hrs and then the next day im totally wiped out (really sore muscles) ... not sure if it nutrition or fatigue or maybe something muscular. I have EXACTLY the same problem. Seriously stressing a bit. Not so worried about swim, just the bike and the run.
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