Slowtwitch Forums: Triathlon Forum: Key WO before IMAZ

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Slowtwitch Forums: Triathlon Forum:
Key WO before IMAZ

zippy007

Oct 8, 08 17:36

Post #1 of 10 (334 views)

Key WO before IMAZ	Can't Post

I am attempting to race my first IM. I wondered if anyone has a any reasonable suggestions what type of endurance wo I really should not miss in the next 7 weeks or so. Cheers!

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desert dude

Oct 8, 08 17:38

Post #2 of 10 (330 views)

Re: Key WO before IMAZ [zippy007] [In reply to]	Can't Post

Long ride with intensity
long run with intensity

Not on back to back days.

Brian Stover
http://accelerate3.com

tigerchik

Oct 8, 08 17:47

Post #3 of 10 (320 views)

you're SO playing favorites [In reply to]	Can't Post

I think you're missing a sport in there.
_________________________________________________________
"You should know what you stand for, not just what you're against."
-Speak

zippy007

Oct 8, 08 17:49

Post #4 of 10 (316 views)

Re: you're SO playing favorites [tigerchik] [In reply to]	Can't Post

I like DDude's wo...Iam not much of a swimmer anyways ;-)

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desert dude

Oct 8, 08 17:49

Post #5 of 10 (313 views)

Re: you're SO playing favorites [tigerchik] [In reply to]	Can't Post

haha you're right.

Swim..intervals..especially longer ones.

Brian Stover
http://accelerate3.com

tigerchik

Oct 8, 08 17:57

Post #6 of 10 (303 views)

Re: you're SO playing favorites [zippy007] [In reply to]	Can't Post

you and the rest of ST...
_________________________________________________________
"You should know what you stand for, not just what you're against."
-Speak

dpm

Oct 9, 08 10:38

Post #7 of 10 (209 views)

Re: Key WO before IMAZ [zippy007] [In reply to]	Can't Post

Full distance ride with a 1 hour run brick? Focus on nutrition and hydration the entire time.

I've got at least 2 scheduled before IMAZ :)

gamebofh

Oct 9, 08 11:03

Post #8 of 10 (191 views)

Re: Key WO before IMAZ [zippy007] [In reply to]	Can't Post

If you're in my AG, you really need to focus on your taper from here on out.

-Jot

(not that it matters, I'm BOP even without the broken collarbone interruped training :) )

big kahuna

Oct 9, 08 12:16

Post #9 of 10 (161 views)

Re: Key WO before IMAZ [zippy007] [In reply to]	Can't Post

I am attempting to race my first IM. I wondered if anyone has a any reasonable suggestions what type of endurance wo I really should not miss in the next 7 weeks or so. Cheers!

Desert Dude gave you a good set. The only thing I'd add is do 'em by time, instead of distance, and intensity. For example, do a 2.5 hour run, followed by a 1 hour easy spin on the bike and then a 30 minute PM run later that day. I used to do a straight 3 hour run back in the old days, but I just think that's too much physiological stress for most normal people. Your body may mistake that run, no matter how slow or easy, for a real marathon.

The long bike (which, for this one, I'd recommend doing maybe 48 hours or so after the long run) could be something like a six hour ride, followed by a 30 minute run.

Mark Allen always advocated getting the last long run in about 5 weeks out and tapering from there, and the last long bike about 4 weeks out. I dunno about that. I'm more of a "4 weeks for the run and 3 weeks for the bike" kind of guy.

So much of IM-distance racing is a personal physiological thing. Experiment with everything in training, NOT in racing. And have your nutrition and taper nailed before the race.

T.

blueraider_mike

Oct 9, 08 13:25

Post #10 of 10 (123 views)

Re: Key WO before IMAZ [big kahuna] [In reply to]	Can't Post

I will 4 weeks out do long in each event. So a 80 minutes OW swim on Friday then a 6 hour ride on Saturday and a 2 hour run on Sunday. After this weekend, we will be 6 weeks out, whatever your gonna do you need to do it over the next 3 weeks.