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Ironman 2011 Training Thread
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Evening Bungleboy, glad to see you on the forums.
I'm sure that you'll get lots of different advice as turbo training is basically individual depending on how much you can stand. In a run up to an IM I've done 3-4 hours of constant spinning, concentrating on positiioning on the aero bars, getting used to the position.
Spin the legs at a decent cadence, and throw the occassional interval session in there just to get your heart rate up and get your legs working harder.
Like an ice rink out there today in Lancaster, so best not out on the bike, abandoned my run and hit the turbo instead.
Good luck with the training.
Hey all, so its the start of structerd training for some this week. good luck with the journey ahead.
Mine starts in a couple of weeks but planning to get out for a 45 min run later when I get a break, (some of us have to work)
30 week Outlaw training started this morning. 50 minutes Turbo. Defo need to get more organised though, after 1 session I have learned some valuable lessons.
Dont forget, Fan to keep cooler, drink, and mp3 player and HRM, all of which I remembered about 2 minutes after starting but I could't be ar**d to stop and get them.
Swimming starts tomorrow when I am back at work.
Have plenty of time to get those things right though.
I do lots of my stuff in the morning, so looking out kit / maps / nutrition means you just get up and go.
The alternative is you spend 30 mins pfaffing around getting annoyed and frustrated.
For turbos, I do 60 - 90 mins once / twice week in the mornings before bike commuting to work, while its still too dark to do a longer ride. These are generally long endurance intervals at the moment, (hr at 130 -> 145 for 3/4 mins each).
I also do a muscular endurance interval sessions later on, (per friel in going long) - these are way harder!
Last year I only did a couple of 'long' rides on a turbo - we only had ice for a couple of weeks. I think its gonna be a bit worse this year.
My training program kicked off a couple of weeks ago, but no long rides yet... Snow has melted so maybe able to go hit the lanes again!
Snow
well all the ice is gone so I treated myself to a nice steady hour and a half out on the fixie its been a few weeks since I have been out on it and I found some of the hills i used to cruise up in Aug/Sept a bit of a struggle still wont take long to get back into it, damp, foggy morning but a great change from ice and slush
All you first timers starting your training, dont forget to build it up nice and slow, if it feels like you are pushing yourself you are going to hard, there is an awful lot of training to get in over the next 30 or so weeks dont get injured by pushing to hard a nice gradual build ups the ticket
Thats a nice easy 45min on the treadmill done, still too much ice round the site here to do one of my short runs. then finished off with a couple hundred wall squats with an ex ball. Chiro say that as the knee isn't passing forward over the ankle it's good for the tendons in the knees.
Managed a quick change, and into an untimed short run, though, so happy with that.
Not being able to plan is driving me mad (random family arrangements, weather, etc etc.) but I'm hoping this week will allow me a bit more biking, a couple of swims and some easy runs.
Thanks guys.
M...eldy, you have a RW message with my email address in it.
First swin this AM. Around 35 mins and 1K. Difficult to be exact as a
a) I lost count
b) Without my specs I cannot see clock.
Tried hard to concentrate on breathing and although not perfect I feel that it is at last coming together. learning to relax in water is making a big difference.Have also decided it is better for me breathing out through nose, and not mouth.
I am IM virgin and have entered Outlaw. Cornish Digger gave me fright when realised should have started 30 week training plan this week...oops!! So have just ordered Be Iron Fit and so will start next week.
Obviously as you can tell I am totally disorganised, and have just been doing whatever training takes my fancy. Did a 40 mile bike couple weeks ago (my furthest ride to date) just to see how I felt...was slow but happy
Swimming is rubbish, basically just swim steady pace for as long as possible, usually taking rest after every 1000mtrs, but this isn't helping my pace at all, hoping the new book will give me some pointers.
Run is probably my strongest discipline...I'm as slow as a slow thing but seem to plod on and on. I'm quite happy to take backpack and go out for 4 hours at a time off road running. I also have the Grizzly and Brighton Marathon to complete before Outlaw, but as I'm not after a specific time I'm not too worried about tailoring my training for them. Have already done 3 marathons so know I can at least get round them, and just enjoy the views!
I am really REALLY looking forward to doing the Outlaw, and hopefully meeting a lot of the pirates on the journey, both in training and on the day. The reason I am doing this is because of all of your inspiring stories
Dependant on how many swim sessions you are doing I would use one session to concentrate on technique, if you are comfortable swimming for a long period of time then it may be time to take stock of technique for a while
Doing 3 a week. Yes I think it is definitely technique I need to improve on. Going to get some lessons in new year. Apparently good OW swim club near me so will plead for some help!
Thanks as always
Dont do OW swimming yet
Boxing .. yes a bit of fun and will help with fitness but be aware of your capabilities once training kicks in to double figures hours wise !
Unless of course I am going balls out which is extremely rare in the pool (or anywhere else for that matter) !!
Yes thats true about the boxing. I just find a structured session better for me. I do a lot of my training on my own, and don't think I push myself as hard as I could do. Maybe I'll do it for couple of months and see if it helps me. Thanks
Pugsley, Thanks for that, I tried in and out through mouth, but it just seems more comfortable breathing out through nose. I managed about 40 lengths this morning and only had one bad length.
In September when I did a sprint Tri, I managed 2 lengths and then the rest with my head totally out, so a definite improvement on that. Still a long way from perfect though.
PIT, boxing? Never heard of anyone mixing that and tri.
If it doesn't work out at least you will have some nice gloves to keep your hands warm on the bike, not much cop for changing gear though.