Hi,
I'd like to ask for some advice on pacing my IM in 5 weeks.
As background:
I'm MOP and I've been training consistently all year, managing to average just over 10 hours per week. The first week of April, I ran a marathon in 3:15.
Whilst training for the marathon, I followed the TrainerRoad sweet spot base (3.5 hours a week of fairly tough cycling intervals) and swam once a week. I'm really time pressed for training due to family and work.
Due to the lack of endurance, at the end of April, I took a week away and started getting some longer riding done, riding five days, each day 2.4-4.5hrs, IF 0.75-0.85, followed by a run off the bike.
then I went back to 10-14hrs a week training, mostly lots of one hour sessions in each sport (and the odd 3hr ride).
Then, this last week, I took holiday to do another heavy week. The plan (which happened) was:
Mon - Tue - Wed did three big days (30min lake swim, bike > 5hrs at > 0.7IF followed by 6 - 10km run/walk).
Thu - 45min spin
Fri - 60min swim, 2hr Hard bike, 90min run / walk.
Sat - 2hr Bike
Sun - 70.3 (with 3600ft Elevation gain bike) in a fatigued state.
The strange thing is, the HIM went quite well (for me, a MOP athlete), and it was 30 Celcius on the run.
Swim 33min,
Bike 2h50 with an IF of 0.8
Run - I used run / walk (10'run 1' walk) and ran 1h35
For the IM, my 'goals' were:
Swim 1h15
Bike 6h00 at IF 0.65 (it's 185km this year and about 3500ft elevation gain)
Run 4h10 (using run walk again)
I'd love a sub 11:30
So to the questions:
In the next three 'big' weeks of training (I can afford to sacrifice the next three weekends) how do I determine the correct IF to ride the IM bike? Is 0.65 about right, if 0.8 seemed to work out well in the 70.3?
Is my run target maybe a bit slow? If I can run/walk a 70.3 HM in 1h35, what should be the aim for an IM run off a correctly paced bike?
And is it normal for a HIM to go so well after an abnormally heavy week?
I'm sorry it's such a long post, but the 70.3 really surprised me today. I finished about 25min faster than I expected!
I'd like to ask for some advice on pacing my IM in 5 weeks.
As background:
I'm MOP and I've been training consistently all year, managing to average just over 10 hours per week. The first week of April, I ran a marathon in 3:15.
Whilst training for the marathon, I followed the TrainerRoad sweet spot base (3.5 hours a week of fairly tough cycling intervals) and swam once a week. I'm really time pressed for training due to family and work.
Due to the lack of endurance, at the end of April, I took a week away and started getting some longer riding done, riding five days, each day 2.4-4.5hrs, IF 0.75-0.85, followed by a run off the bike.
then I went back to 10-14hrs a week training, mostly lots of one hour sessions in each sport (and the odd 3hr ride).
Then, this last week, I took holiday to do another heavy week. The plan (which happened) was:
Mon - Tue - Wed did three big days (30min lake swim, bike > 5hrs at > 0.7IF followed by 6 - 10km run/walk).
Thu - 45min spin
Fri - 60min swim, 2hr Hard bike, 90min run / walk.
Sat - 2hr Bike
Sun - 70.3 (with 3600ft Elevation gain bike) in a fatigued state.
The strange thing is, the HIM went quite well (for me, a MOP athlete), and it was 30 Celcius on the run.
Swim 33min,
Bike 2h50 with an IF of 0.8
Run - I used run / walk (10'run 1' walk) and ran 1h35
For the IM, my 'goals' were:
Swim 1h15
Bike 6h00 at IF 0.65 (it's 185km this year and about 3500ft elevation gain)
Run 4h10 (using run walk again)
I'd love a sub 11:30
So to the questions:
In the next three 'big' weeks of training (I can afford to sacrifice the next three weekends) how do I determine the correct IF to ride the IM bike? Is 0.65 about right, if 0.8 seemed to work out well in the 70.3?
Is my run target maybe a bit slow? If I can run/walk a 70.3 HM in 1h35, what should be the aim for an IM run off a correctly paced bike?
And is it normal for a HIM to go so well after an abnormally heavy week?
I'm sorry it's such a long post, but the 70.3 really surprised me today. I finished about 25min faster than I expected!