I've gone from Tri to Duathlon to Running, and finally back to multisport, and the collective ST wisdom has basically been my coach. So here's a PSA that this advice worked for me, a random chump with no athletic background!
DesertDude- "Full Ass Challenge," or something of that moniker. Basically, run 50 miles a week for four months.
BarryP- run program. Run more, run often, run easy.
Fleck- learn how to race shorter distances before moving up to HIM and full.
The last couple years I particularly followed Fleck's advice. I trained for longer duathlons, but also tried to set PR's for OLY tri's. Finally, I decided to have another go at HIM, and did Muskoka yesterday (my very first WTC race!). Miniature race report below.
Swim- 33:xx. I know, still working on the swimming! My number one goal was to find feet to draft. It just never happened! After the first couple hundred yards, I felt the group was WAY to the outside, and I never found a handful of people to swim with. So, solo swim all the way. With the up-stream portion, I was happy.
T1- in, out, no nonsense.
Bike- 2:28:xx. Fairly uneventful. I initially felt very comfortable at 85% power, kept everything even on the hills, and plugged away. After the turnaround, there was a good stretch riding back into a headwind, and I was happy to finally make the turn north for the last stretch. I was feeling fairly fatigued for the final hills, so backed off the last 15 minutes a bit, to hopefully save something for the run. AP- 214. NP- 449 (which means NOTHING, since I had two 6000+ spikes from these god damn Vector 3's!).
T2- short and quick.
Run- 1:21:xx. I had done several long brick workouts at race pace, but never felt quite as fatigued after the ride, so I was curious how things would go. I was following HR, and the first three miles seemed fast. But after the turn around, I realized the there was a tailwind the whole time- coming back was a little slower! I was grasping a bit on the second loop- slowed down at every aid station for water and coke, and tried to keep moving. By this point, everyone was on the run course, and I really had no idea who (or where) was in my AG. Worst part was Mother Nature- around Mile 8, she said, "it's time for the porta potty." I pleaded her to shut up for a little longer, but by Mile 10, she said, "Porta potty NOW, or your Finisher Pix will have shit on them." So, lost 45-50 seconds there, and then slugged out a few more miles. Finished in 4:25:something
I was happy with the experience- WTC does put on a good race. I really wanted to go to Nice next year, but passed up the spot because the timing doesn't work with a new job. I think my previous half PR was just under 5 hours, so I'll consider this race a step in the right direction. Thanks to the aforementioned bearers of good wisdom!
DesertDude- "Full Ass Challenge," or something of that moniker. Basically, run 50 miles a week for four months.
BarryP- run program. Run more, run often, run easy.
Fleck- learn how to race shorter distances before moving up to HIM and full.
The last couple years I particularly followed Fleck's advice. I trained for longer duathlons, but also tried to set PR's for OLY tri's. Finally, I decided to have another go at HIM, and did Muskoka yesterday (my very first WTC race!). Miniature race report below.
Swim- 33:xx. I know, still working on the swimming! My number one goal was to find feet to draft. It just never happened! After the first couple hundred yards, I felt the group was WAY to the outside, and I never found a handful of people to swim with. So, solo swim all the way. With the up-stream portion, I was happy.
T1- in, out, no nonsense.
Bike- 2:28:xx. Fairly uneventful. I initially felt very comfortable at 85% power, kept everything even on the hills, and plugged away. After the turnaround, there was a good stretch riding back into a headwind, and I was happy to finally make the turn north for the last stretch. I was feeling fairly fatigued for the final hills, so backed off the last 15 minutes a bit, to hopefully save something for the run. AP- 214. NP- 449 (which means NOTHING, since I had two 6000+ spikes from these god damn Vector 3's!).
T2- short and quick.
Run- 1:21:xx. I had done several long brick workouts at race pace, but never felt quite as fatigued after the ride, so I was curious how things would go. I was following HR, and the first three miles seemed fast. But after the turn around, I realized the there was a tailwind the whole time- coming back was a little slower! I was grasping a bit on the second loop- slowed down at every aid station for water and coke, and tried to keep moving. By this point, everyone was on the run course, and I really had no idea who (or where) was in my AG. Worst part was Mother Nature- around Mile 8, she said, "it's time for the porta potty." I pleaded her to shut up for a little longer, but by Mile 10, she said, "Porta potty NOW, or your Finisher Pix will have shit on them." So, lost 45-50 seconds there, and then slugged out a few more miles. Finished in 4:25:something
I was happy with the experience- WTC does put on a good race. I really wanted to go to Nice next year, but passed up the spot because the timing doesn't work with a new job. I think my previous half PR was just under 5 hours, so I'll consider this race a step in the right direction. Thanks to the aforementioned bearers of good wisdom!