Doing IMWI for the second time (first time in '06), and have had a solid, fun, well executed season of training. I essentially have 5 weeks left to put $$ in the bank, so I’m looking for a little insight on the best way to spend my time and energy.
Specifically, I want to continue developing as much strength as I can on the bike in training - my philosophy, successful so far this season - has been to train hard on the bike, but race easy; I’ve had great (for me) runs that way. I want to adopt this at IMWI and ride the bike smart, so I have lots of legs for the marathon. I’m doing, and have been doing lots of interval work - 5x5 min with 5 minute spins…3 or 4x15 min with 5 min spins, occasional 20mi TT, that sort of thing. In most of my long rides on the weekends I plug in intervals as well.
I have 2 century rides between now and taper, both “race rehearsals”, so I don’t plan on interval work for those 2 rides. My run training is taking care of itself - training long around 9:20/mi comfortably, and hope to have legs for a 9:00-9:30/mi marathon come race day. I’ve been adopting a lot of the same philosophy on the run - lots of intervals and hard training, but keeping my long runs sensible (to avoid injury), with 18 miles this weekend and 20 next being my longest mileage before race day.
I’d appreciate some experienced feedback on the best way to punch through these next 5 weeks - keep doing what I’m doing? More intervals? Harder long rides? Intense bricks? FWIW, I’m 35, and live near Madison so I ride the course frequently. I don’t train with power, and my training plan has been a structured and organized amalgamation of what I’ve learned my last several years in the game. It’s been lots of fun and so far successful, but at this point that I find myself scratching my head a bit on the best way to proceed.
You know I found something interesting on xtri.com regarding IM tapering that I thought was good. It should be fairly easy to find there. But I had to agree with Chuckie V and Ironguides that it’s easy to over taper for the race. Show up rested not “fresh.”
'06 was a sinister weather year, so everything was slow - and it being my first I was really out there just to finish. Bike was 7:07:23, Run was 5:42:53, finishing time was 14:53:27. All very slow, I know.
Not really at all indicative of present day, however - I regularly ride 2 loops on the IMWI course at around 17-17.5mph comfortably, not pushing at all. I rode Door County 70.3 last weekend very easy at 19.8mph and ran an “okay” 13.1 in 2:03 (poorly prepared for some tough hills in the last 10k). Stand alone marathon ('08) was 4:03, stand alone 13.1 is 1:46. 70.3 PR is 5:34 ('08), 5:38 last weekend. If any of that helps.
I don’t have any hard time goals at IMWI - I want to do what I know I’m capable of. Which isn’t mean to sound wishy-washy, but, if I can get a half-decent weather day, I think I could have a bike between 6:00 and 6:30 and a marathon between 4:00-4:30. Those aren’t goals, per se, but realistic assessments of what I think my training has prepared me for. I want to race conservative on the bike, but train in such a way between now and then so that “conservative” doesn’t mean “slow”. I’d like to have a strong run, particularly the last 10 miles.
Thanks guys - I’ll check out the xtri thing, and I agree - my plan is working, so I’m not looking for something from outer space to really mess anything up. Maybe I’m just wondering if there are some great 3-5 week intensity workouts that people favor that I might be able to inject into my game a bit.
Sounds like you really have your head screwed on strait regarding pacing on the bike. Don’t worry about what you COULD do on the bike…worry about what you SHOULD do on the bike in order to set yourself up for the run Same goes for the first miles of the run…take it easy and just relax…it’s a long day out there.
I think you should just keep doing what you’ve been doing. The plan that I am following (from an online coach) seems to be similar to what you’ve described doing…and mine doesn’t change too much between now and the taper (with the exception of the race rehearsals, but you’re doing those already).
Hopefully we will spend a lot of time in the same area on race day. I think your plan looks fine I did want to make one comment to your goals as mine are very close to yours:
My results
'06 moo 14:23
'07 moo 13:30
1/2 marathon PR 1:47ish
1/2 IM PR 5:11 (racine this past weekend
My goals for MOO this year (weather permitting) are a sub 1:10 swim, a 3:59:59 marathon and whatever ride puts me in a position to run like that.
FWIW I expect that ride will need to be closer to 6:30 than 6:00 in order to meet my run goal (or have a decent shot).
My cramp filled run time in '07 was 4:40ish
Just wanted to add my 2 cents to your range goals.
Ironmayb, I think we do have very similar goals - I think a sub 4:00 marathon is probably the unspoken goal I’ve been working towards in my approach on the bike, and I think your goal - of whatever bike will get you there - is mine as well. Except for your swim (I’ll likely be in the 1:30 range), we’d maybe be high-fiving in transition. Good luck out there man.
Seems like the general thoughts are - keep on keepin’ on. Thanks everyone for continued perspective, I appreciate it.
Week 2 - Normal - except long run(19 days) is only about 2 hours, and long ride (14 days) is 4-4:15
Week 1 - Pretty much normal, except long run(12 days) is only 1.5 hours and long ride (sunday 7 days before) is 2 hours
Week 0 - Stay loose and race on sunday.
Same goes for the first miles of the run…take it easy and just relax…it’s a long day out there.