I'm doing Quell Challenge Roth in 2004 as my 1st IM distance event. I've done one 1/2IM so far and numerous 1/2 marathons. I'm not a bad runner having been running for the last 24 years(38yrs old!!!). So my legs are well conditioend to the stresses of long distance running. I plan on building up my cycling to 6-7 hours at aerobic threshold, which for me is roughly 125-130 bpm. This is according to Gordo Byrns training methods...
http://www.coachgordo.com/cgi-bin/config.plMy question is this...
Gordo reccommends maxing out at 2.5hr runs. He suggests that longer runs than this are counter-productive, and I agree. However, as this is my 1st IM distance race and I'm really only looking to finish within a reasonable time. I plan on incorporating walking breaks into my long runs. I was thinking about running roughly 12 minutes (approx 2km) and walking 1 min repeating. I would therefore plan on building my long runs up to a maximum of 3 hrs. What do you al think on this??
Thanks and any help appreciated
Comments
I am certainly no expert, but here are my thoughts. You say you have done several half marathons but no marathons yet. If so, I think as part of your preparation you should train towards a spring marathon anyway on top of the bike and swim training that you will be doing.
My schedule for IM Switzerland this year was to concentrate on run training in the months leading up to London Marathon with a secondary emphasis on swimming and then from April onwards piled on the cycling training, again not forgetting the swimming but throttling back on the running.
I agree with Gordo that there is no point doing 4 or 5 hour training runs but a marathon or two to build confidence even at training pace would be a good thing I think.
I'm sure some people might disagree with me though.
Personally I say go for a marathon. It builds confidence, and is a great laugh. Since doing London in spring 2002, I did two in spring 2003: Paris and Prague. It's a good excuse for a holiday as well. However, bear in mind that marathons absolutely thrash your body (this is apoint that Gordo definitely subscribes to), so I wouldn't make a habit of them in the lead up to an ironman!
BB
Wasted, are you telling us that in 24 years, you've only hit the wall (in race conditions) once? You big nancy! :-)
TriandRun aka (Wasted)
Sorry, no offence meant. The point I was thinking of was pushing your body so far that recovery hinders your training schedule. In training, when you bonk you can back off, making sure you can recover, but when you are in a race, you try to keep your effort level up. This means that you are putting yourself under a lot more stress. Almost all the damage done to the body in a marathon is on the last 6 miles. The body is telling you to slow down, but you are over-riding it and damaging it even more. Thus the hole in your training schedule that Gordo dreads so much. Mind you, with 24 years of experience, this is probably not telling you anything new.
As you're a cyclists, maybe you can help me with a question I've got. I live on the North Downs, which means lots of hills. I can't do steady, low heart-rate rides as a result. I'm not exactly slight, so my power-to-weight ratio is ludicrously low. I struggle, and my heart rate soars. Is this a problem, and should I get a turbo trainer to replace these rides?
BB
Where on the North Downs - we're up in Gravesend and I often ride my MTB on the North Downs Way.
I think the problem with these hilly rides is actually two-fold - firstly, as you have said, the HR shoots up going up, but also there is a big issue with the HR being too low for effective aerobic conditioning on much of the descents.
If you are trying to lose the weight then a MTB on this hilly rides is ideal. You can gear down low enough to keep the HR in "zone" and if the HR goes VERY low on decents then that is fine as you may not be doing proper aerobic conditioning but you will get the two-fold benefit of conditioning the muscles (to some degree - as long as there is not TOO much freewheeling - just try and keep pedalling even if there is no resistance) and also burning fat - both of which will benefit your IM training.
This would also allow you to ride for longer. Just don't take many carbs while riding (just emergency supplies) and burn that fat as you go.
As the season develops you will be able to keep the HR in "zone" as your power to weight increases. Just avoid the steepest hills and stay aerobic.
;-)
I live in Woldingham, Surrey.
BB
Do you fancy doing the North Downs 30K run next June - could be a good training run for IM...
BB
i will prob be doing LD now.....hope they are not too close together (?)
Elite Ironman, Ultra Trail Runner
Ooh now bells! could add little ones to me pompoms...
i think longest day is 18th. id never be able to do a 30k a week later would i....?
Elite Ironman, Ultra Trail Runner
http://xtri.com/about/wallpaper.asp
think i stopped a while and kicked a cow just after that
:O(
Elite Ironman, Ultra Trail Runner
Back pain is something I *do* understand.
[though cruelty to cows is too much for a country girl to condone. Unless it's just scared me, which they often do coz they chase me)
Elite Ironman, Ultra Trail Runner
Elite Ironman, Ultra Trail Runner
BB
[pompoms in training for big summer]
BB