iron07
Posts:79
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| 04/04/2007 4:55 PM |
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| Wondering what people are going to do in training for the Redman. I am planning on at least one 120 mile ride followed by a 8 mile run. What are others considering? |
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nancy
Posts:50
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| 04/05/2007 9:44 AM |
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| I plan on 2-3 100 mile rides, usually followed by 5 mile run on Sat with a 20 mile run and 4000 m swim on Sunday. I did several of these weekends before IM moo last year, and it was the weather that slowed me down... nothing to do about that. But I like the endurace part of this, not so much into the speed. so take it for what it's worth. |
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apw0397
Posts:93
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| 04/05/2007 4:00 PM |
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I guess there are lots of different theories for IM training. The plan I'm following alternates the long run and long ride weekends. It's written for a 1st timer (like me), so I guess the focus is more on recovery from the long workouts. Rather than having a long ride on Saturday and long run on Sunday, it alternates the weeks and reduces the volume of the other discipline.
For example, the week of my longest ride (6 hours), I only have a total of 2 1/2 hours running with a long run of 50 minutes. And then the week of my longest run (2:45 - 3 hours), I only have 5 total hours of riding with a long ride of 90 minutes. |
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This is what I do.
http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=22399&year=&month=&day= |
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Kris K
Posts:70
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| 04/05/2007 5:21 PM |
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| 105 ride followed by 4-6 mile E run is the max I do. I don't do two big workouts in a weekend, either. I'd rather have good enough legs to do my next week's worth of *quality* high volume training without trashing them just for the sake of one day's workout. Daily volume is not important to me...weekly volumes are. Just my philosophy. |
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trigordo
Posts:8
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| 04/06/2007 10:28 AM |
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My biggest brick workout, I call these test workouts, will be 4-5hr bike@IM HR-2hr run@IM HR. This is substantial and requires rest before and after. In essence, I build my entire training regimen around doing IM brick workouts every two weeks. I will start with a 2hr bike@IMHR-30min run@IMHR in about 2-3weeks. Every two weeks will be another brick slightly longer than the previous. In the end, I hope to do 2 workouts at 4-5hrs bike@IM HR-2hr run@IM HR. I did this to great effect in training for a previous IM attempt. My final brick before that race was 4hr bike@IMHR-2hr run@IMHR. I averaged 22mph on the bike and 7:20mile pace on the run. Given how easy this brick felt, I was expecting to have a very good IM race but the swim was cancelled due to 10ft waves.
In general, I keep my mid-week training roughly the same as I would for a 1/2IM but do the big brick workouts and longer bikes and runs on the weekends. I don't know if it would have worked but I felt very, very good in training. I actually recovered really quick from the big brick workouts. In some weeks, I was able to do hard intervals on the Tues following a very big Sat brick.
My training philosophy tends to be more "train like you intend to race". For this reason, I like building to very big brick workouts. (I also do these bricks all by myself...yeah it sucks but it's how I will race.) I also have a very hard-very easy approach. I enter almost every hard workout ready to give 110% and then I do so because I won't train hard again for another 2-3days.
I know it works for me.
Lie, beg, borrow and steal training ideas from everyone until you find something that you like and it works. |
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iron07
Posts:79
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| 04/06/2007 8:29 PM |
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Thanks TriGordo, I really appreciate your replies. I couldn't agree with you more on your last line. This will be my first attempt at the distance and have heard every different kind of training advice out there.
I have come to the conclusion that everyone is different and you know your body better than anyone else. I know you have to be honest with yourself and sometimes that is the hardest part. Knowing when you need to back off a little and probaly the harder one, knowing when you need to push yourself harder and self motivate.
I started "training" for this race back in January and have been tweaking things along the way. Just trying to find out what works with me and what doesn't. |
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norb
Posts:0
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| 04/08/2007 4:22 PM |
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My 10 cents worth. (Always 5 times better than 2 cents).
I fully agree with trigordo that one should simulate ones race. Given that, during the 3 weeks leading up to my RR week, I will swim the full distance during a workout, bike 100 miles and run 10-12 miles during a brick, and run 18-20 miles during a seperate workout.
Also, in the last long workout before my RR week I will do 75% of the full distance.
Obviously, there are other workouts devoted to intervals, technique, hills etc. Always keep in mind recovering from workouts. It is during the rest and recovery from a given workout that our bodies make the adaptations that we strive for.
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Kris K
Posts:70
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| 04/08/2007 6:36 PM |
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| Looks like I'm in the minority. |
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iron07
Posts:79
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| 04/08/2007 9:26 PM |
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[quote]Posted By Kris K on 04/08/2007 6:36 PM
Looks like I'm in the minority.[/quote]
Hey majority or minority I guess the only thing that matters is your race day result. If your system works, stick with it.
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Kris K
Posts:70
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| 04/09/2007 10:39 AM |
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[quote]Posted By iron07 on 04/08/2007 9:26 PM
Hey majority or minority I guess the only thing that matters is your race day result. If your system works, stick with it.
[/quote]
I guess that's true. I do see the merit of a huge brick like this on the weekend before a rest/recovery week (as Norb suggested). I may try that in the early summer and see how my body responds. I guess I was just thinking of it like this: if I do a huge brick, how on earth would I complete my next week of 20-22 hours with 200 miles biking and 45 running? I can do a century/4-6-miler and recover for a high volume week, but I can't do some of the workouts others have suggested and be able to do that volume on a regular basis. I guess I was thinking about it wrong. Before a RR week would be pretty good, as long as injuries don't pop up. |
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jayhawk
Posts:56
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| 04/10/2007 9:13 AM |
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| I would be concerned about the recovery cost and time with such long runs after a long ride. I have done 6 hr rides with a 30 min runs instead (generally 2 of these for IM). But that's just me! I have done 4 IM races for what its worth. |
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dogpaddler
Posts:6
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| 04/11/2007 9:51 AM |
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trigordo/rob
where did you get your training plans?
do you plan to do 1/2 im races or other races this summer.
i am a runner at heart, so i plan to start training using 20 week beginner plan after boston marathon this week. I am also planning a halfIM in May and another halfIM in August. Am planning to skip all short races this summer in favor of long weekend rides/runs/brick workouts. |
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nancy
Posts:50
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| 04/12/2007 9:27 AM |
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| Hey dogpaddler - I am also a runner at heart. I'm doing Boston, the weather sounds awful. Dress warm!!!! It's going to be a long 3 hours for us in athlete's village - and nothing like running a marathon in 20 mph winds in your face the whole way, I'm excited! |
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dogpaddler
Posts:6
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| 04/12/2007 10:39 AM |
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Nancy-
Thanks for the advice-this is my 1st BM so i wasn't sure what to expect from the prerace-i may just sit in a portapotty for 3 hours-also, i am hoping the wind will be at our back-not likely!!!
I noticed from your above post that you plan several long weekends for training. do you have a formal training plan that you use or just makee it up as you go? I am used to running at least 3 20 plus milers for marathon training and want to find a plan that calls for comparable long bricks for IM training. |
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trigordo
Posts:8
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| 04/12/2007 5:00 PM |
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Doggpaddler,
I make all my own training plans. I ran collegiately. I ran very poorly but learned how not to train. But as a parting gift , I received a wonderful predisposition to stress fractures. Lucky me. Prior to running, I swam competitively for about 10yrs. Picking up triathlon seem logically given by background. I went on to earn a MS in exercise physiology and had a few years were I actually raced triathlon pretty well. I've almost entirely forgot what that feeling was like but ever so often I get a glimpse.
The problems I see with most training programs are substantial. They were not design specifically for you. One size does not fit all. The other problems is that everyone says that the programs they use is great. When actually, it worked for them because they just trained more not because the programs is necessarily good. You could be using the worst training program in the world but if you only trained minimally before and now are doing 2-3x as much, you will get faster...amazing!!! Hence, I don't put much belief in testimonials.
The whole field of exercise products and training programs should be view with an immense amount of skepticism. I wish I could give you a nice quick yes, no, read this sorta answer but I can't. I started to explain why I do the workouts I do but it turned into book so I decided to just stop here. |
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iron07
Posts:79
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| 04/12/2007 5:08 PM |
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Hey Nancy and Doggpaddler best of luck in Boston on Monday. I will be sitting on my nice warm couch here in Michigan watching. I work for myself so I say it is a holiday and will be home by 10:00AM for the coverage.
As far as staying warm good luck. I ran it in 2000 and froze my A@# off for 4 hours sitting in that make shift Refugee camp they call the athletes village. Bring a whole bunch of extra clothes and blankets you never want to see again and bundle up. If the weather is anything like we are having up here ( six inches of snow yesterday) GOOD LUCK!! Boston usually gets our weather a few days after us. |
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norb
Posts:0
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| 04/14/2007 6:20 PM |
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Dogpaddler,
I work as a trainer, with my greatest attribute being the ability to interpret and apply research. I deal more with scientific journals that emphasize peer review, double blind studies, regression analysis, and reproduction, than I do popular literature. (ie. Runners World, Bicycling etc.)
I find that they publish far too much info. that is weak on excercise physiology and heavy on anicdotes.
Any training plan should be heavy on hard science, but should have plenty of room for individual circumstances.
Good luck to everyone in Boston.
Hey, IRON07, although I am originally from W. Germany, I spent my teen years in Grosse Pointe and went to school at Western Mich., and U. of Mich. Where do you live? |
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iron07
Posts:79
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| 04/14/2007 8:15 PM |
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[quote]Posted By norb on 04/14/2007 6:20 PM
Hey, IRON07, although I am originally from W. Germany, I spent my teen years in Grosse Pointe and went to school at Western Mich., and U. of Mich. Where do you live?[/quote]
15 minutes outside of Grand Rapids, about an hour north of Kalamazoo. It still feels like winter up here. We have had snow 8 of the last 10 days. Did finally get outside to ride today but very cold and windy.
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iron07
Posts:79
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| 07/20/2007 12:54 AM |
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| tried out the 120 miler followed by a 4 mile easy run and I guess I am still standing. Also did a century on Monday. Still using the trial and error method of training but so far no injuries or major complications (knock on wood) |
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jayhawk
Posts:56
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| 07/20/2007 8:23 AM |
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| Doing the Flinthills Deathride, a 70-80 mile mountain bike ride/race with 5000 ft of climbing,in Kansas, no idea how long it will take, Im guessing 7-8hrs. will run 15minutes after it if I have anything left. My longest ride so far has been 5:42 hrs so Ill have a good idea of where my fitness is at this point. |
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