Give it a TRI

[shaper]

A coach is never a bad thing if you can afford it. I think there are enough resources online to help you through the journey - especially if you reach out for help online. But - a coach takes the thinking away from the process, which helps a lot. You will just do. 

 

Most coaches are not swimming coaches though. So they will probably be able to give you some basic advise on your stroke, but you may still need specialist help. Video analysis is not too expensive. In JHB I have a coach who will do the analysis, consult and some training in the pool for around R3k. That is really not much if you consider how much we spend on gear. 

 

 

No need to apologise. You are probably right. I don't do very many long runs over 15km as I am still very slow. I have been very consistent with my running, and work hard at it every session. I guess I just have to be patient. Will work on my pacing and see if that helps. 

 

One thing though which I have learnt is that I need to stop drinking around 20 minutes before my run and then drink very little at a time. The sloshing around of liquid in my stomach gives me a stomach ache. That seemed to help a bit last weekend. 

Rule of thumb, if you are training for a 21km, then in your 3 week build phase before taper you should be looking to run over double that distance (i.e 40-50kms a week)

[mon-goose]

Rule of thumb, if you are training for a 21km, then in your 3 week build phase before taper you should be looking to run over double that distance (i.e 40-50kms a week)

think it depends on how well you want to do in the 21km. I did a 21km in 2h14 a few years ago and don't think I did more than 15km a week if not less.

[_David_]

Cool video, you can achieve whatever you want if I work hard enough.

 

Edited April 4, 2018 by DA\/ID

[EmJayZA]

Rule of thumb, if you are training for a 21km, then in your 3 week build phase before taper you should be looking to run over double that distance (i.e 40-50kms a week)

 

I am only hitting 35km per week now and just recovered from shin splints. Building up to that has been a long journey for me. The moment I make big jumps in my running progression, I get some sort of minor injury. If I could just do my 21km at Durban at the same pace at my LSD pace, that would be a MAJOR win. Will let you guys know in 8 weeks if I was able to do it 

[HDW]

Rule of thumb, if you are training for a 21km, then in your 3 week build phase before taper you should be looking to run over double that distance (i.e 40-50kms a week)

 

And the same for a marathon?

[shaper]

think it depends on how well you want to do in the 21km. I did a 21km in 2h14 a few years ago and don't think I did more than 15km a week if not less.

Nail on head... and as I said is a rule of thumb.... genetics and athletic ability of a person also play a big part

[shaper]

And the same for a marathon?

Yes pretty much, 70-80kms ... you might want to chat to the guys on the thread "cyclists with a running problem" some of those are now hitting over 100kms a week

 

But as mon-goose says, it depends on how well you want to run the distance.  You can easily do the IM marathon in 6hrs with a run walk and can put minimal hours in to training for it.

 

Depends on your goal, if to just finish or if to do well?

[HDW]

Yes pretty much, 70-80kms ... you might want to chat to the guys on the thread "cyclists with a running problem" some of those are now hitting over 100kms a week

 

But as mon-goose says, it depends on how well you want to run the distance.  You can easily do the IM marathon in 6hrs with a run walk and can put minimal hours in to training for it.

 

Depends on your goal, if to just finish or if to do well?

 

Say you want to run between 04:00 and 04:30, all things being equal wrt to cycling training, athletic ability, nutrition, etc?

Edited April 4, 2018 by HDW

[EmJayZA]

Say you want to run between 04:00 and 04:30, all things being equal wrt to cycling training, athletic ability, nutrition, etc?

 

A four hour marathon off the bike for an IM? Or standalone marathon? 

Edited April 4, 2018 by EmJayZA

[HDW]

A four hour marathon off the bike for an IM? Or standalone marathon? 

 

Off the bike for Ironman.

[ScottCM]

Off the bike for Ironman.

 

That would be impressive, Last week i ran 86km and i'm hoping for a sub 5, secretly a 4:40 is the over achieving goal, so for a 4 hour i would gather at the 100km per week target is a good start

[shaper]

Say you want to run between 04:00 and 04:30, all things being equal wrt to cycling training, athletic ability, nutrition, etc?

I did 4:00:40 at IMSA2017 with 70-80kms a week in the 3 week build phase prior to taper.... but there are many factors, genetics, age, ability, experience, race day feeling that need to be factored in which will only be relevant to you.. and relevant on the day!

 

Edit:  Will also need to factor in how long you been running.  Seasoned runners have inherent endurance and stamina

Edited April 4, 2018 by shaper

[EmJayZA]

Off the bike for Ironman.

 

Some people can pull it off. Some can't. I am someone who will not be able to do it for a long time. I think it really comes down to your running and athletic background and the amount of time you are willing to put in. A 4 hour marathon training plan has around 6 runs in it per week. Getting all the other training in on top of that will be difficult. I suppose you can get away with less bike training if you are a strong cyclist already. 

 

I see so many people out there doing a 1 year from couch to IM. It's crazy, and I think a little dangerous. If your goal is to be an Ironman, and move on to something else, then I suppose it's ok. But full IM distances needs much longer. I have heard of people doing 5 year builds towards an IM with shorter races in that time frame. 

 

If you want to do this as a lifestyle, take it slower, build a base (just get the time on your legs) and work at it consistently every week. I am still trying to figure out so much (nutrition, pacing, balancing training and life, what is the best training for me (longer lower intensity or shorter higher intensity), etc) a year later. I was not ready for East London. I finished, but I had an absolute miserable time on the run. I was convinced I would not do it any longer. 

 

I would start training consistently, do a few races, and then adjust your goals as you progress through your journey. 

[HDW]

That would be impressive, Last week i ran 86km and i'm hoping for a sub 5, secretly a 4:40 is the over achieving goal, so for a 4 hour i would gather at the 100km per week target is a good start

 

I did 4:00:40 at IMSA2017 with 70-80kms a week in the 3 week build phase prior to taper.... but there are many factors, genetics, age, ability, experience, race day feeling that need to be factored in which will only be relevant to you.. and relevant on the day!

 

Edit:  Will also need to factor in how long you been running.  Seasoned runners have inherent endurance and stamina

 

How would you go about setting out 100km in a week?

[george.purbrick]

Hello tri'Hubbers!

 

Is there anyone on here in Abu Dhabi or surroundings ever looking for a training partner or that can recommend places to run and swim in Abu Dhabi?

 

I am spending frequently more time there and feel like a caged rat not being able to swim in a decent length pool!

 

Thanks in advance 

G

[shaper]

Hello tri'Hubbers!

 

Is there anyone on here in Abu Dhabi or surroundings ever looking for a training partner or that can recommend places to run and swim in Abu Dhabi?

 

I am spending frequently more time there and feel like a caged rat not being able to swim in a decent length pool!

 

Thanks in advance 

G

You approached any of the clubs there?  I see there a strava club, perhaps chat to some of them https://www.strava.com/clubs/209496