okay, well life has gotten in the way a bit and I find myself 2.5 weeks from race, and my long ride resume is a bit on the short side. Race goal is sub 10 and Kona slot. I do have several IM races under my belt and am presently carrying a good baseline fitness level. Did do 60 mile rides x 3 on consecutive days in the north Georgia mtns a couple of weeks ago, but haven’t been down in aero bars since Vegas. Run fitness is good; long run yesterday 17+ at 7:30 pace, and logged 45 run miles last week. Swim is what it is, less than great
So the question is how to structure my training from now til race. I’m inclined to taper the run and get in long rides this Saturday and next, 4 to 5 hours each time, and just head into the race rested but not bike (or swim) tapered.
Has anyone out there ever had a similar situation? Advice?
Larkin no help for taper advice as I am not in your league. But I saw you were on the participants list and was gonna tell you good luck on for KQ. There are four of us Vicksburg boys racing and we will be pulling for you.
I have considered that option…but I’ve paid my money…if I only had a coach, none of this would have ever happened…or at least some friends to hold me accountable…
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If you are M35-39, I recommend training super hard between now and race! If you are not, then I think that it will be hard to do much to help your time between now and then but easy to do stuff that will hurt it.
thx for the advice…and the laughs from most of you who responded
think i’ll just keep rolling with a couple more good quality 60-80 mile rides and then shut it down…it has been a welcome change not carrying so much fatigue in the weeks immediately prior to the race from the 5 hour rides…I really hate 5 hour rides
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Clearly, you are, and have been, on the elite level. So, you have experience with pacing/nutrition/execution. I am certain that 2 weeks doesn’t build or break your ability to race well. Might not be as well as you like, but is probably better than most of the other athletes.
Relax, eat well, do some tempo work, then show up Nov 3rd and see what happens. Sounds like you have other races on the radar so it’s not like you can stress about this being your only chance to go long.
ha ha… loving being undefeated in October…will enjoy a few more days til Tuscaloosa…btw running the South Farm at MSU amongst the cow pastures on dirt roads is as good as it gets
I think you are set. Seriously…all those years of endurance does not go away. Now just get on the trainer and bang out a few 60 min rides at 90% FTP bolted to the aerobars and then you are set for race day. You mentioned that you have not been in the aerobars since Vegas, so that will take care of that. Maybe add another 4 hour outdoor ride in at 80-85% FTP. That should cover everything you need to do…but do enter the race rested. You know as well as the rest of the guys that 140.6 requires rest (I think you’re just saying this to give the guys in you age group a false sense of hope)
I have considered that option…but I’ve paid my money…if I only had a coach, none of this would have ever happened…or at least some friends to hold me accountable…
If you want people to hold you accountable or yell at you, you could just post here weekly and I’m sure the usual suspects would swoop in for “attitude adjustments!”
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Good advice, thx Dev…yeah definitely wanna be rested, but just not convinced dropping bike volume is the thing to do, so long as I’m not feeling wasted after an 80 mile training ride, which I usually don’t. Definitely hoping years of fitness can be called upon, especially on a non demanding bike course. For me it seems that the last hour on the bike is the best tell tale for how I’ll be feeling on the run, and that is more than just cardiovascular fitness…it comes down to how well you resist fatigue, back spasms, etc.
What did you ride this past weekend? Still planning a 4-5 hour this weekend?
I was 2hours into my ride on Sunday and bailed after I got a flat. I was scheduled for a 4.5 but fellow st’ers suggested that is a bit much so I planned on about 3.5. Now I feel bad for not getting more saddle time. Guess I shouldn’t worry to much, that was the only real workout I didn’t finish as scheduled.
Rode 2.5 hours on trainer Saturday waiting for it to get warmer (and lighter) at IM pace then 2 hours on road including 2 x 30’ at HIM pace. I can ride for a long time on trainer without going crazy but really need to be outside to stay down on aerobars.
So will probably ride 3-4 tomorrow at IM and above outside, and do similar Saturday if I feel good…all assuming this scratchy throat doesn’t turn into full case of the crud
I do think you shouldn’t force things at this point. You still want to get in quality, but certainly don’t wanna feel shelled afterwards. For me 3.5 to 4 hours is a ride I can enjoy and not feel physically or mentally whipped after.
Rode 2.5 hours on trainer Saturday waiting for it to get warmer (and lighter) at IM pace then 2 hours on road including 2 x 30’ at HIM pace. I can ride for a long time on trainer without going crazy but really need to be outside to stay down on aerobars.
So will probably ride 3-4 tomorrow at IM and above outside, and do similar Saturday if I feel good…all assuming this scratchy throat doesn’t turn into full case of the crud
I do think you shouldn’t force things at this point. You still want to get in quality, but certainly don’t wanna feel shelled afterwards. For me 3.5 to 4 hours is a ride I can enjoy and not feel physically or mentally whipped after.
I waited until about 10:30 to get out on Sunday for the same reason and thats way later then I am used to. I have no problem physically at this point with 4-5 hour rides but mentally I just don’t want no part of it, I’m sick of the training. This will be my 2nd full and I feel way more prepared for this one. Training was excellent other than dropping the ball on a few workouts this past week.
Sounds like your an IM veteran. What you shooting for at IMFL? Im happy with sub 12, sun 11 and I’m estatic. I just praying for a calm sea!
What is your bib number? I would love to see you go sub 10 on that low volume of training. Just curious to know how many years you have been doing
IM training and how many 1/2 / full IMs have you done in the last three years? What were your times? I would love to have your talent. Good Luck and see
you at the race!!
Thx! I’m not training low volume, but just haven’t done many rides over 3.5 hours…I do a lot of quality trainer work up to 1.5-2 hours and have averaged 35 miles per week running for several months…nothing fancy or super intense, just lots of steady for lots of weeks, and years…not a race counter but generally one or 2 full and 1 or 2 half each year…and sub 10 talk is just that, I was thinking 10:30 at St. George this year…and pretty sure I was still on the bike at that time PR 10:12 or so, 10:26 at Kona last year
Bib number 129’er… they finally get it at Ironman…once you get over 50 you can only remember 3 digits
