So we are about 8 weeks out what kind of distances are you doing right now?
I always wonder what others are doing.
Last weekend long ride was 120km on Saturday followed with a 25km run and 3km swim on Sunday. What are you doing these days.
I do 3-4 rides a week with a total of 330-350km or about 11hours of riding, running is about 5 hours or so and swimming is about 20k give or take. I have raced a lot over the last month so my volume has come down, but I am headed to a training camp in France today so biking and running will be solid over the next couple of weeks.
Cheers!
Coming up on a long run of 2 hours (roughly 13 miles) Sat, then 5 hours on the bike (roughly 80-90 miles…we’ll see) followed by a 45 min Trun, Monday’s longer swim will be around 4,200 meters.
Cant believe how close the event is now…
Mine is closer to yours I had a bit of taper last week and going back up now most swims are hour long 3 times per week right now.
Yep, same deal here - had a recovery week last week. Weekly totals I dont measure often but thats what my “long” days this week will look like. Everything escalates up to 2 weeks prior to CDA for the taper.
Saturday I have a 3hr brick 1 1 1 in all then 4.5 on Sunday for the bike should be fun.
Last weekend was a “big weekend of training”. Friday- hour in pool and 12 mile run. Saturday- 52 mile ride (2:40 ride time). Sunday- hour in pool, 70 mile ride (4 hours), 6 mile run. Will hit the course in a few weeks for the first of 2 “race rehearsals”.
I’m doing it as well. I swapped my weekend activities due to time constraints. Prob best, because I was about dead after my Sunday bike.
Saturday Swim - 3700yd continuous
Saturday Run - ~18 mi
Sunday Bike - ~125 mi
Getting excited for my first full! Need to do St. George to see how the fitness is actually doing though.
That’s some big volume… I’m guessing you’re not going to go too much longer than that in your build-up.
It’s mostly a time based thing and I have a little time to add over the next month. I went overboard on the ride by about an hour this past weekend.
Max volume for a big weekend will be:
Sat Bike - 6:45
Sat Run - 0:45
Sun Swim - 4400 yds
Sun Run - 3:00
Weekly total: 23:00
My wife still loves me… I think!
I suggest you NOT do a long run & long bike back to back. That will take a lot out of you & the quality of the second day will diminish. Space them apart. At this point 110 on the bike should be comfortable enough to do & running 17-20 miles tops should also be do-able. But not back to back. Additionally, you will increase your chance of injury and deep fatigue. Since you’re doing IM CDA, make sure you can perform long climbs at a very steady tempo. Tap out the cadence evenly & try not to use too big of a gear…spin up those things. For the swim, you should be able to swim 3500 plus non-stop. But more than the distances, you want to perfect your nutrition and nail it down so you know both your sweat rate, caloric consumption & know how to pace for many, many, many hours without getting too excited or caught up in the cat-mouse games you start to see on the bike.
+1
.
My volume has been a little on the low side but my intensity is way up. Longest ride is 4.5 hours but with sub-LT intervals, so a bit above my anticipated “ironman” pace. Long run of 12.4 miles (90 minutes) and don’t anticipate going much longer than that in training due to injury prevention/caution. Swam for 40 minutes in the Chesapeake in Maryland last week. I’m racing a Sprint this Sunday and then the New Jersey Devilman bastard distance next week (.8/40/8.8) to start to put things together.
Racing American Zofingen May 19th will hopefully kick-start my fitness, but other than the long ride/runs on the weekend, I’m doing high intensity group rides on Tuesday and Thursday, swimming about 10k per week and am running every other day.
Now it’s just about creeping the volume up slowly to bring the Ironman distance into the perspective of ‘possible’ because right now, it still seems a bit ‘impossible.’ My body is much closer to race-day readiness than my mind is.
Last weekend was 2mile OWS and 90 mile bike on Saturday. Then a easy 15 on Sunday.
Rounding back into nice shape after Texas 70.3 a few weeks ago.
20 mile run/ 2K swim saturday
90 mile ride/4 mile run sunday
I don’t usually peak much higher than this for a weekend. Just add in another hour or so on the bike. My weekday workouts will continue to be upped over the next few weeks.
I do 4ish mile run after every bike ride, never more. I read somewhere that doing long runs after a bike is a waste of time and to keep them conservative.
My weekends now are as follows:
Saturday: 80 Mile Bikeride followed by 4 mile run.
Sunday: AM Swim. PM 8-10 Mile run.
My weekdays are an assortment of bricks, and 8 or 12 mile runs. Swimming usually on Tuesday and Thursday.
I take a day off when I’m lacking motivation (usually once a week).
My peak run distance is about 17 miles give or take, and I try to get that in once every couple weeks.
Same here. Peak bike has been 85 miles, followed by about 5 miles running. Day prior to that I’ll treat myself to a 16 mile run and day prior to that prior is a swim of about 4500 meters. During the week it’s split between a high intensity swim, bike, run, and I’m taking every Monday off after my big volume fri(swim), run(16m or so), and bike/trun(6-7 hour ride/5m run). Candidly hitting a valley right now and cant wait for the race…my first IM but I’m at the point where my training is really draining me and cant wait to get through the next 5 weeks so I can enjoy the taper. also the reality of being ready for the event is really setting in…I’m sure this is normal but I feel like I should be doing more…
Initially I had some finish time goals, now I’m just looking forward to finishing and not enjoying race day.
you know I’m on a low run volume approach as well and I have to admit it’s the best I’ve felt going in to a race yet. I too use the extra time for some hard group rides and long threshold work rides on the weekends.
curious to see how I go at CdA.
My volume has been a little on the low side but my intensity is way up. Longest ride is 4.5 hours but with sub-LT intervals, so a bit above my anticipated “ironman” pace. Long run of 12.4 miles (90 minutes) and don’t anticipate going much longer than that in training due to injury prevention/caution. Swam for 40 minutes in the Chesapeake in Maryland last week. I’m racing a Sprint this Sunday and then the New Jersey Devilman bastard distance next week (.8/40/8.8) to start to put things together.
Racing American Zofingen May 19th will hopefully kick-start my fitness, but other than the long ride/runs on the weekend, I’m doing high intensity group rides on Tuesday and Thursday, swimming about 10k per week and am running every other day.
Now it’s just about creeping the volume up slowly to bring the Ironman distance into the perspective of ‘possible’ because right now, it still seems a bit ‘impossible.’ My body is much closer to race-day readiness than my mind is.
So I am kind of looking at this race as a possibility in the near future. Question, what airport did you fly in? How were accommodations? Expensive? Sell out early? Just wondering from a logistics stand point how the race was.