I picked up triathlon training about a year ago. “Raced” an ironman last September (~12 hrs). I’m a horrible swimmer, a decent cyclist, and I pull off the run pretty comfortably because I’m light.
This winter I’ve been trying to improve my run without getting injured, but my IT bands (both sides) keep getting irritated. I’ve been putting in occasional long runs (2 hrs), which I love, but most of my training has been short-duration, high-intensity stuff. I suspect that this could be the wrong approach and possibly also explain the recurring ITB pain. Perhaps I don’t have the base to train intensity on the run?
Of course I’d like to be faster, but my first priority is to stay injury free. Would it make sense to put in more volume, but keep it really easy (maybe add an occasional strides session), and then do all the intensity training on the bike?
You raced an Ironman in your first year? That’s interesting. What was your background before this? What type of training/racing where you doing? It sounds to me you might be ramping up a bit too quick for this distance. It’s just too hard to know with out some more details about where you are coming from.
Sure, I did an ironman in my first year. Can’t see why I shouldn’t. (My first triathlon was a half ironman - last year as well. Had two half marathons and two mtb races under my belt before that.)
No athletic background whatsoever. I’ve always enjoyed cycling and walking, though. Have done a few 10 day hikes, which gives me some “base”, I guess.
My body felt fine after the races. The problem seems to be the training - not the actual dragging myself through an ironman.
Disclaimer- I am not an expert :). Here is my take:
The difference between getting through some races and training day in and day out over several years is huge. The wear and tear on your body is just to great. I have a friend who has done 3 IM’s on minimal run training. I mean- he has never been a runner. Runs maybe 5 months a year and averages 25 miles a week. He is always hurt after the race for a few months. I don’t think this is what you want.
If you really want to keep at this long term I would suggest developing a running base. Doesn’t seem like you have one right now. Run frequently (5-6 days a week) with no intensity. Run long once a week, and a middle distance run once a week. 4 other shorter runs to fill in the gaps. Just run. Don’t worry about speed right now. Just get in the habit of running most every day. Build that base. Build a big base. Do this for several years. Don’t worry about speed. Racing well at IM or evn 1/2’s doesn’t have anything to do with speed any ways. I think intensity is over rated followed closely by volume. I think frequency is far more important and usually leads to decent volume any ways.
Of course you need to get healthy first and you really need to take care of yourself before you start hitting it hard. Lots of stretching, watch your weight and diet, and don’t run hurt. Ease into it.
That’s my $0.02 and I probably owe you a bit of change :).
I can run a lot of weekly mileage with some tempo work, hills and a long run and have my legs feel fine.
If and when I add in speed, issues always pop up, especially my IT band in my right leg. I can manage it with stretch, ice and massage. But if I don’t put in the speed work, it’s not even an issue. And honestly, with a little more mileage and some hill work, I seem to be as fast as if I were doing less mileage and the speed work…and I seem to stay more injury free.
I guess I should have added that what you are looking for at this point is durable legs. That’s why I think speedwork is out and frequency is what you should be concentrating on.
I picked up triathlon training about a year ago. “Raced” an ironman last September (~12 hrs). I’m a horrible swimmer, a decent cyclist, and I pull off the run pretty comfortably because I’m light.
This winter I’ve been trying to improve my run without getting injured, but my IT bands (both sides) keep getting irritated. I’ve been putting in occasional long runs (2 hrs), which I love, but most of my training has been short-duration, high-intensity stuff. I suspect that this could be the wrong approach and possibly also explain the recurring ITB pain. Perhaps I don’t have the base to train intensity on the run?
Of course I’d like to be faster, but my first priority is to stay injury free. Would it make sense to put in more volume, but keep it really easy (maybe add an occasional strides session), and then do all the intensity training on the bike?
Most people can get both their mileage up and intensity up without much risk of injury if they are particularly smart about it and make these increases gradually. Sounds like you haven’t been the smartest in this regards and probably need a bigger low intensity base. However, it doesn’t matter who you are the more running you do the closer you are to injury.
Anyhow, one way of increasing “running mileage” and intensity with almost zero risk of injury is with PowerCranks. They are starting to be utilized by several University track teams and some world class athletes for this specific purpose, helping to avoid injury.
My experience similar to yours. In hindsight, I started adding speed WAY too soon. It felt good to go fast and I have, I guess, a little ability which translated into some nominal success in my local AG races - which made me want to do even more speed work…which makes me an idiot… All this added up to raging itb/piriformis issues that took 6 months to get over (still feeling a bit of “twinge”). I sought advice and got much the same response previous posters have given you - get healthy (rest, stretch, strengthen), then begin slow, gradual run build with all runs at z1/z2. I was able to focus on bike a good bit quicker than run. Swim with a pull bouy if kicking irritates your itb. I had some success using eliptical early in my injury recovery. I have heard that “water running” is effective. I found good itb stretch/strengthen advice via google (and my doc).