What does your final big week look like for your Ironman?
Include:
Swim, Ride, Run Kilometers.
How many Weeks out from race date
Any key workouts / goal times
Your Ironman PR
I have only done one ironman and my final big week looked like this…
4 weeks before race date
Run 50k
Ride 600k
Swim 10k
key workouts (210k ride with 3k brick run) and (40k Hilly ride with a 25k brick run)
Ironman PR: 9:53 (swim - 1:02, Bike - 5:00, run 3:47)
I really want to make sure i do a better run time this time around. its 11 weeks out and have been trying to really improve my run using the 100/100 challenge to help push it along. Can see lots of room for improvement this year round and have been training hard for 7 weeks now and want to get the last few weeks perfect.
If Lance can do it with one testicle…whats your excuse?
Your bike is your strength it appears… barring propensity to injury, etc, why are you cycling 10X+ the amount of your run mileage if you’d like to run faster?
I’m also not sure what the point of a 3k run brick is as far as IM training. I think anything less than 5 miles off the bike is a waste of time for IM racing.
Not meaning to break balls but you’re putting yourself out there.
Agree. Your run looks out of place. I had splits of 62/5:05/3:33 in a 9:48 at IMF. A lot of the pro ladies would take your swim and bike split, then run a ~3:10 for a sub-9:20. Most AG men would run 3:20-3:30, putting your finish at 9:25 to 9:35. Either you over did it on the bike, and/or need to work on the run.
My big workouts:
Swim 11x400y on 6:30
Swim 4250 straight
Bike 56m race pace + 1 hour run race pace
Bike/Run 3-day block (Day 1-B 100, Day 2-R16, Day 3-B 100)
Bike 125 miles
Run 20m hilly course at 7:30p ending comfortable
Run 10x800m @ 2:50 w 200m jog rest
These are not all done in same week, just workouts I try to build to.
Have increased my run km’s by a lot this year. Just trying not to let the bike fall away too.
this week did 385k bike and 78k run. does this sound alright?