I did a running VO2Max test for the first time today (I will be completing a bike VO2Max in the near future). Now what?
My goals are pretty simple:
February: Run first marathon (not that concerned with finish time)
May: Go sub 5 hrs at Gulf Coast (went 5:21 this year-cramped last 3 miles)
Rest of Season: Will compete in a half a dozen shorter races
September: Go sub 5 hrs at Atomicman
Fall 2008: First Ironman
So here are some stats: Age: 32 Height/Weight: 5’9”/137 Currently running 35-40 miles per week (this should increase) 39:24 10K PR, 1:30 half marathon PR VO2Max: 67.3 HR @ Estimated LT: 175bpm VO2 @ estimated LT: 57
Because I have a history of struggling (cramping) toward the end of longer races, I tend to believe that I need to probably increase my running and biking fitness.
I would invest money in a coach to help you achieve your goals and analyze your VO2 results. Your VO2 indicates that you have more potential than your results show but you didn’t indicate how long you’ve been doing triathlons or what your athletic background is.
And I’m assuming you mean that you cramp towards the end of long races but it could actually be what you typed too.
The least expensive way (although it takes a lot of time) is to identify posters on this board who are knowledgeable about swim/bike/run training. Some of them coach athletes, some do not. There are some people on here that are extremely generous with giving out good advice.
Another way is to read a good book on triathlon racing. For starters, Going Long is a good read.
Unfortunately Vo2Max isn’t something that is very trainable like lactate threshold (LT) is. It used to be the big test for predicting athletic potential and it still can give you a decent idea where you stand, although there are alot of other things that come into play that make a great athlete. Instead of doing another Vo2 test, I’d get a lactate threshold test. You will be able to see more changes through out your training with that number that you would the Vo2. In an ideal world however, everyone would be able to train by power and get the most efficient use of their time. I would definitely consider a coach as well. It helps alot to have that outside perspective on your training that is very hard to have when you are coaching yourself. (Hindsight is 20-20 and all that.) Good luck with your goals!
with your longer races what have you done nutrition wise? Your cramping could have a lot to deal with what you’re putting into your body vs what is being expelled during races and long training sessions.
A coach could definitely help with nailing down a nutrition plan that would get you through longer races cramp free.
I’m not sure what you are asking. What does any of the stats that you listed (with the exception of running miles) have anything to do with a training plan? Do you swim or bike at all? How many years training? Swim/bike splits in races? swim/bike/run mileage over the past couple years? How have you trained before (volume? intensity?)?
How much time do you have to devout to training? The list goes on and on and on…and a lot depends on your strengths and weaknesses.
Struggling toward the end of races is usually 1) pacing (which of course is rel. to fitness) 2) nutrition…
I’s suggest you ask specific questions with a decent amount of background info.
Running 35-40 miles/week is quite a bit once you add in swim/bike/work/family…with an open 1:30 half mary - you should go about 1:35 in a half IM run.