This question was asked last weekend, and I’d like to know about this weekend, to those doing IMLP, what are you up to one weekend out, for me:
Fri: 60 min swim, 60 min bike
Sat: 60 min run
Sun: 90 min bike, 30 min run…maybe a longer bike…not sure yet
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No need to do any more runs off the bike at this point. Its not like you will teach your body to run off the bike. The real focus should be on recovery and keeping loose.
I’m doing this:
Fri: Bike 15 min to river, swim 60 min, bike 15 min home from swim work on high elbows, breath into armpit, hip rotation
Sat: Run 60 min,
Sun: Ride 180 min with 60 min at Ironman race intensity. Work on riding at 90-105 RPM
Mon: Same as Fri, but 40 min swim
Tue: Run 40 min, work on running a 90 RPM, short strides with forefoot landing under hips, bike 40 min commuting
Wed: Ride 90 min with a few race intensity pickup ups. Work on riding at 90-105 RPM
Thu: Rest or 30 min swim-30 min ride
Fri: Drive to LP, swim 20 min max with 10x30 second pickups
Sat: Ride 20 min to check out the bike, check in bike
What do you coaches have to say ?
What time do you hope to finish in and about how many hrs per week have you been training??
I have no set finish times. I just want to finish in one piece, not in the medical tent, uninjured and preferrably running across the line with my son. My last time at LP I ended up in the med tent with some serious health issues, so for this one, no time goals, just be a participant again (one step at a time). Although I’ve done 11 Ironmans, coming back to toe the line scares my pants off more than when I was an Ironvirgin in 91 and I had never gone beyond a 6 hour training day.
I’ve been doing some tough half Ironmans in the high 4:30’s lately. My race weeks this summer were around 15 hours per week. Other training weeks since May 1 have been 20-27 hours per week. Before that it was ~8 hours per week in April, and Dec - Mar was mainly XC ski and running around 12-15 hours per week.
Cripes Dev, stop talking like a mid packer 
You will rock that course. 
M~
Thanks
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Cripes Dev, stop talking like a mid packer You will rock that course.
M~
First rule of Kona Club. Don’t talk about Kona Club.
My weekend plan is very similar to yours, but reversed.
Saturday
100 min bike, 30 run (agree with Dev that it won’t teach your body how to run off the bike at this point, but it also cannot hurt to retain the muscle memory of the brick sessions)
Sunday
1 hour continuous swim (IM pace)
1 hour run (50 min IM pace)
Have fun out there. Taper well and hope to see you all in LP.
Friday (today): 45 minutes of swimming
Saturday: 2-hour ride with 30-45 minutes at race tempo
Sunday: 45-60 minute run with 15-20 minutes at race pace and 45 minutes of swimming
Good luck to all competing in Placid.
Friday (today): 45 minutes of swimming
Saturday: 2-hour ride with 30-45 minutes at race tempo
Sunday: 45-60 minute run with 15-20 minutes at race pace and 45 minutes of swimming
Good luck to all competing in Placid.
We must be on the same plan
M~
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Today (Friday) 60 min. swim / 30 min. run
Saturday: 3 hr. bike followed by 30 min. run
Sunday: 60 min. run…
Coming up on a real ez week w/ a two day drive thrown in
Holy Guacomole!!! 20-27 hrs/wk training!!! Are you a full time pro, or how on Earth do you do that??!! Do you work? Wife? Kids? Charitable work, etc? I can’t even figure out what all i’d do in 27 hrs. Wow - sounds like you are ready for a great day in LP!
Fri; 1 hour group open water swim…race simulation, beach start, drafting, pack swimming, lots of FUN!
Sat; 2 hour group ride with roadies…30 min easy transition run.
Sun; 1 mile open water swim race followed by easy 5 mile run.
<< Holy Guacomole!!! 20-27 hrs/wk training!!! >>
It’s the metric system; so it’s really only like 14-18 hrs per week for an American.
Dev is a training dynamo. Remember - his idea of a “taper” is to rampage at a HIM 2 weeks prior to an IM. And, I think his wife is glad to have him outta the house that much
Good luck everybody in LP!!! I’ll see you all there in '06.
Fri - 50 min swim (easy); 50 min run (moderate pace, flat)
Sat - 90 min ride, 30 min run, 20-30 min open water swim
Sun - 60 min ride
All days: stretch, try not to gain any weight, try not to do anything stupid.
Hiking in the Adirondacks with my wife and daughters.
Hey, that’s what I’m doing. And resting a lot.
I was between jobs in May, thus the 20-27 hrs per week. Seriously though, 20 hours per week in not tough if you train daily from 6 am to 9 am and end the workout with a ride to work and end the day with an easy 20-30 min ride home (mornings are usually run-wts-ride to work, bike to river-swim-ride to work or 3 hour bike. That alone gives me ~15 hours per week. Add a long run and long ride on the weekend and its easy to get over 20 hours per week :-). As for my wife being glad that I am out of the house, there is some truth to this. After putting up with me since 91, she is kinda used to having reign over the house on Sunday mornings. Every year, when I take down time in Oct/Nov, she has to kick me out of the house and get back into training so that our household can be “normal”.
Yes, we do have a son and have some semblance of a family life. My rule of thumb is zero training in the evening aside from the ride back home from work :-). This leaves evening available to coach soccer, watch TV, have dinner, cut the lawn, hang out at home…or surf slowtwitch (I bet I am not the only one here, who can surf slowtwitch, watch the TdF coverage, make a posting here and maintain some kind of conversation with my wife…)
With respect to being a training machine, there is some truth to this. Even as a 14 year old in 1980, I would ride 15K to soccer games, play and then ride home. I was training for triathlon and I did not even know it. I really enjoy training and that it why I do it, not cause of racing…sometimes, racing (aka tapering), gets in the way of training