3 weeks to IM

Triathlon Forum
1

Any thoughts on what would be more beneficial (sub-10 IM):

  • long ride (4-4.5hrs), then long run (2hrs) the next day (usual weekend training combo - except shorter), IM pace or slightly faster
    OR
  • long brick (3hrs bike + 1h30 run), then long swim the next day (4k), IM pace or slightly faster
    .
2

Good question. Are you doing IMNZ?

I did a 4.5hr ride yesterday and was gonna do a run but got sidetracked with family issues. Today I hope to do a 2+ hr run but was thinking about the same thing…should I just ride for several hours and then do a 1 to 1.5 hr run?

3

Yep IMNZ. I think I’ll go for the brick - more race-specific.

4

If you are in sub 10 shape and can find the time…

For specificity I suggest 3.5-4.5hrs+70min brick (building to IM pace in first 40min of ride, then hold IM pace for rest of ride and run), followed by 2:00-2:15 run at IM pace the next morning, and if you can, a 60min run later in the day with 6-8x800m faster than goal IM pace (but no faster than 10k pace) on 2min jogging rest. Be mindful of your body and any niggles (nothing worth risking injury at this point), and remember, ice baths are your friend.

Swimming is something you can do a bit more of while you taper.

Good luck

5

This is what I have planned for this weeked

Saturday I have a 4 hour ride building to IM pace after 30 miniutes followed by 60 minute run at IM pace with a little bit at 10% faster then IM pace

Sunday 1.5 hour swim + 2 hour running at IM pace.