Being new to this IM thing, I’m not sure how long to go this weekend. I was thinking of one more 5 hour or so bike, and a 2 hour or so run this weekend, and then start bringing the distance down. Is this too much 3 weeks out?
Spot
The correct answer is 4:37:25 for the bike and 2:03:56 for the run…
Dunno what will be best for you…kinda depends on your tri history and goals.
I know that I have my longest run ahead of me (2:30 on Sunday) and a 5.5 hr bike/4 mile run brick next Thursday before I start to wind it down.
G
I am doing a 112/4 mi brick this Saturday, did a 2 hour run today. The big taper starts Monday, but this is my 1st IM so what do I know…
My schedule for the weekend
Fri: 2.4 mile swim followed by 112 mile bike
Sat: 2.4 mile swim followed by 32 mile bike
Sun: 32 mile bike followed by 18 mile run
All on IM Moo course.
i’m sorry this might sound really stupid but Moo is what???
All on the course?
I think I hate you.
G
**The correct answer is 4:37:25 for the bike and 2:03:56 for the run… **
Does 2:38 between workouts sound about right?
(laughing out loud at your response)
“i’m sorry this might sound really stupid but Moo is what???”
…a cow does.
While watching cyclists go by at Ironman Wisconsin.
Im new to this as well…this will be my first…
Im going about 3/4 distance on all events(a little less on the run) back to back to back and at an easy to moderate pace…ill push the hills and recoop with the rest on the bike…and the run well i guess depends on how I feel…this will be a good time for me to find my “race pace”
Hope you do good
J
I’ll be in Wisconsin as well. This saturday I’m doing a 120/6 brick, and sunday I’m doing a 20 mile run (in about 3 hours) followed by a 90 minute ride on powercranks on the trainer.
See you in three weeks!!
-C
The poster who mentioned he didn’t know what was good for you was insighful. It is highly individual.
If it were me, with 21 days to go I would take it out and break it: 5.5 hours hard on the bike with a 2+ hour run afterwards and a thorough test of my race nutrition plan, race clothing and other actual race strategies and tactics. It would be a long, hard training day for me that would simulate Ironman distances, pace and duration on the bike and run. For three days after I’d be hurting. But two weeks later I’d be stronger for it.
Remember though, it is highly individual. Good luck in Wisconsin.
I personally don’t think it is too much volume (and it sounds from the other posters’ workouts like they agree). I am taking this Saturday off (perhaps a short bike ride in the morning) and then racing Timberman on Sunday. The following weekend will be the last “real” weekend of training, then a 2 week taper. I’m not doing this because it’s a proven formula for me - it just happens to be what the plan I’m following says to do 
(with the exception of Timberman - that was my own decision.)
Good luck.
Yeah im not really keen on the 3 week taper thing either…ill do the workout i have planned and then asses how i feel and what I need to do during the 3rd week…biking is what I am thinking…cant go wrong with that?Q! I will take at least an approach that gives myself a full 2 weeks to recover and be ready for race day though.
ive been thinking about it waaayyyyyy toooo much lately
im going to be a mess come race weekend
Like what others have already said it is individual. More specefically how fast you recover. If you recover relatively well, I would still consider a high volume training effort.
My plans are to do a brick Saturday 120 bk/5 run. In the 120 mile bike I am planning on doing the first two hours easy with a lower HR, then hour 3 at race pace and hour 5 at race pace. The 5 mile run is planned to be 2 miles to get rolling then 3 miles are race pace. But thats an estimate at best.
Sunday 2.4 mile swim, 2hr bike, & a 2 hr run. Next week Mon - Friday will be a normal training week, but next week-end I will not put in the volume I plan on for this week-end.
I am envious of all the St-ers getting to train on the MOO course. If you can share any course observations that would be great!
Good Luck, listen to your body and help it recover. Post long work outs take care of yourself, re-hydrate, eat well, and consider and ice bath if you can take the shrinkage factor!
Peace,
RF
Wow- amazing to see some of the different approaches. Just goes to show how many ways there are for someone to go trough the taper.
Just out of curiosity, how come everyone here thus far “appears” to be thinking that a three week taper works best?
Saturday doing Three Rivers Oly distance in the morning. Riding the long way home to get in over 100 for the day, then a 30-45 min run. Sunday off. Monday-Thursday again pushing hard, with 90 on the bike, 36 run, & 9k yds swim. I think my taper starts September 1st.
Nutrition products & frequency have been the same for a couple months now.
Like I know what I’m doing… It’s all by feel.
Well, there’s an answer for me- a 10-day taper!
Thanks. That’s great to hear the nutrition is pretty stable. Many are still sweating it the week before trying to get it ironed out.
ive been thinking about it waaayyyyyy toooo much lately
im going to be a mess come race weekend
I’m glad to have some company! I thought that I was the only one obessing.
For me, my last long run is this Saturday (3 hrs) and my last long bike is next wednesday.
Here’s my schedule for this weekend.
SAT:
Run 15’ (zone 1) + 90’ (zone 2) + 60’ (zone 3) + 15’ (zone 1)
1 hour swim easy
SUN:
Bike 7 hours (zone 1)
I completely agree that it’s highly individual. It depends on your background and training this season (injury free?). I’ve done 8 rides over 100 miles this season with #9 being this sunday. I’ve trained on the IMWI course about 4 times with one time riding the entire 112 mile route.
the plus about training on the IMWI course so much is that I’ve done so many verona loops that when I’m on the course now it seems much shorter than the first time I rode on it. Let’s hope that stays true on 9/11 !