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Iron Distance 2012 Training Thread
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25th August Max - have a look at the website ( sorry cant do links) Trev who runs it is very well known to some of the Pirates and is a top guy. I just like the look of the grass roots feel of it - seems like tri probably was before the IM train arrived! Also its one of those events where we use it or probably lose it. TC does a good write up of it over on tritalk.
Great racing WW and Joddly.
Impressive training for you Welshies.
I am in post event limbo. Have now managed a couple of runs and a spin on the bike. Any advice on a maintenance program?
Feeling very ropey today following a long swim at Salford Quays last night. It's not Salford's fault.... no slur on the water quality. I just ought not to have drunk quite so much of it! I've been the Mucus Monster ever since, which resulted in a very bad night's kip. Somebody recommended me Beconaise, I think, a while ago. I'll have to follow that up. Anyway - a 4km splosh done, which feels good. "Filler" day today before an early morning brick tomorrow. I shall implement some of the tips from my new mentor for faster trotting. So.... other than having trashed my bike, it's all going OK so far
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Massive well done to Joddly & WW
Good swimming STIL
. My last trip to Salford Quays , involved lots of ship canal water followed by a cheese buttie in the car on the way home, ended with a very gurgly stomach
, so I can sympathise.
Me too! I don't want to loose the hard earned fitness. I'm not sure how much to do at the moment.
Events wise, all I've got planned so far is a sprint in August and an Olympic distance in September.
Any advice would be welcome
Big Woody swim last year Fantastic venue and water quality. Not only could see the swimmer in front you could see the swimmer in front of them.
top effort Joddly! nice podium too
Yep someone said it was like looking down a mini Grand Canyon. it is impressive when you walk to the edge.
Chuck there are a few middle distance races your neck of the woods in the lake district if you fancy one of them with it a google. If you want to go further a field a few folks are signed up for the wild boar 2nd sept down south now. I'm going to do it as a conserlation race. http://www.fullboarevents.com/index.asp?pageid=280976
NO NO and again NO........ No more lakes, sea , pools or bath tubs!! After Outlaw I officially hate swimming.
Seriously though, sons birthday that week and will not gest past him or OH for another weekend away................................................yet!!!
Looks nice though!!
I didn't really have a lay off, and as I have been eating continuously for over a week I had to do something. I have dropped the mid week bike sessions for now, added my running back in and kept up with the OW swimming. The weekend long bike and long run will stay.
First continuous long run for over 8 weeks tonight, a 9 miler which I was delighted with. No achilles or calf issues so that's kick started my training for a local marathon next Saturday
. I have another 9 miler programmed for Friday morning and then start my week long taper 
.
Nice work VTD. Back on the horse... if not back on the bike.
Jeez - that quarry for The Woody looks inviting, doesn't it? Is that Forest of Dean way? (Why am i asking.... i have no idea where the FofD is.... Gloucester??.... and there's no room for more races in my summer). Do fancy that event though.
6 miles threshold for me last night. Focused on high cadence, after reading that it's the best way to improve long-distance speed for endurance stuff. By all accounts, almost all top aths have 180 cadence and us donuts can get there too... even if we can't easily match their stride length. I've increased mine to 176 and i'm moving quicker and with better economy.... and with less niggles in my calves, so all good.
18M turbo at sparrows this morning and a run with Muffin at lunch. Might sneak back onto the turbo tonight to watch The Tour on ITV4 which should give me a 3-hour Thursday. I'd like that
!
Thanks STIL, I'm interested in your high cadence comments. I shortened my stride a few months ago with a resultant higher cadence, and it felt natural and quicker. But my injury relegated me back to plod. I'm wanting to gain some speed back, but am wanting to know if your HR goes through the roof with your higher cadence. I'm expecting that mine will.
Pulse didn't go nuts, tbh. It started to drift after 5 miles or so, but I was moving quickly for me. Next run I'll try to stick with the cadence and bring down the pace, just to see how it feels sunning slow at 176-180. Anyway.... here's the article that got me working on it;
http://triathlete-europe.competitor.com/2012/07/06/make-a-high-stride-rate-work-for-you/
Well done on your PB WW!
I had a very hard day at the office at Roth on Sunday. I was still really suffering the aftereffects of my various ailments and struggled all day to keep my HR under control and get enough oxygen in
Swim: I was so, so slow - even when below par I'd expect to get out the water in 70 minutes or less, but my chest was so tight I couldn't breathe properly, and it took me over 80 minutes, as I had to stop for a restorative float a few times!
I was knackered when I got out of the water and found the first loop of the bike hard going - it was pretty windy. Second loop was easier and I loved the whole hearted roadside support - really remarkable, Off the bike in 7h 20something, which isn't great, but OKish.
I felt heinous going in to the run, my muscles were really protesting the lack of oxygen and the work I was asking them to do, and I only managed to run the first 10k before the wheels irrevocably came off! I powerwalked the remaining 32K
But every time I tried to run, my chest just exploded with pain.
All in all, I shambled home in 15.45, (a personal worst by 1 and a half hours
) which considering I didn't even think I'd make it through the swim I will take happily 
A much, much more painful experience than any race I've ever done, but also a good lesson in never understimating your own limits. I'm glad I did it.
PuP..... ouch!!! That sounds like it was bloody awful. Well done on sticking at it and forcing yourself through the pain. Some of these race reports read like war stories!
Well Done PuP, bearing in mind your ailments this year, that's a fantastic result.
Sounds like you really had to dig deep, so massive respect to you
I think this thread needs sanitising !!
I guess I'm risking it posting on this thread with IMUK looming.
STIL The Big / Little Woody swim is at the National Dive centre near Chepstow.
http://www.ndac.co.uk/
Well toughed out PuP
Pass me the anibactira wipes please.
Weary this morning. Three sessions yesterday, so I'm glad today is an easy one; just a swim, which I'll do in the outdoor pool in the rain to keep me awake. Tomorrow and Sunday both key sessions before next Saturday's race, so I'm reckoning it's better to have a low-key swim and save my beans for bigger things to come. Solid logic???
Having a good week so far this week. Got a 4km ow swim in on Tuesday and trotted out 16 miles today in 2:36, which is good for me. Kept cadence at 176, which is keeping me nice n tight on mid/forefoot. Overall 10 hours so far, before tomorrow's ride, which is scheduled to be 90 hilly miles on a recce for the Eirias half next week. Picked out one of Gary Fegan's swim workouts last night, which was very similar to some of MuffinTop's; 200m warm-up, then 18 x 100 with 10s rest. Worked well for me and I'll do it longer next time when I don't have to get the shopping in! Hopefully 16hrs of quality stuff this week
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what intensity are the 100's done at?
Looks like it's all coming together Slower.
Managed 22 miles on the bike today. Went a bit silly at one point and was trying to push some speed then remembered I'm supposed to still be in recovery mode. Club run tomorrow - I'm ready to get back in to running. Swimming not so much.
Have to admit that they were a little less intense than I do with MT. I was on my own last night so I was doing them in 2:00 +10s rest (with pull buoy). Muffin has me doing them on 2:00 including any rest. I felt a little guilty about that, but it was only supposed to be a filler workout.
You swimming well, Melds???