I’ve got my first half coming up on 10/2 and there’s no way I’m close to ready. For various reasons my training got thrown off course, but I’ve managed 6 races so far this season - 1st three were sprints (1-3 AG finish in each) and last three have been Olympics including one this past Saturday. Olympic results have been between 2:20-2:30 (:25-:30 swim, 1:05-1:07 bike; :43-:45 run).
Hoping to finish MOP for AG which I think should be sub-6hrs. With time available, I’m planning the next three weeks as follows:
MWF - Swim: 2,000-2,500yds
T/TH - Bike: 20-25M; Run: 6M
Sat - Bike: 60M
Sun - Run 14M
I know there’s no rest days but I can handle that for three weeks. Give me your suggestions on how to focus my training for the next three + weeks.
way too much of everything if your going to do that every week for the next 3 weeks. T A P E R. Cut that in half at least this week and then half again over the next two. Not sure what race / AG your doing so I dont know if 6 is going to MOP or BOP.
You’ve raced 75% more than me this year and I did an IM. I’d say don’t do all that you have planned since you will most likely overdo it and go into the race burnt instead of rested. What you listed doesn’t look too bad but if you haven’t been training it may be taxing on you. I’d say kill it this week and maybe next week and then taper big time so your not dead come race day. You still have “some” time to make your race a success but you also have plenty of time to f*ck it up…try not to do the later.
way too much of everything if your going to do that every week for the next 3 weeks. T A P E R. Cut that in half at least this week and then half again over the next two. Not sure what race / AG your doing so I dont know if 6 is going to MOP or BOP.
thanks for the input, but should I really taper if there was no build phase for this distance to taper down from? My longest bike rides have been 50M and there’s only been two of those in the past three months - longest run was 11M and only one of those. I’m in shape for shorter distances but don’t know what, if anything I can do to prep for the longer distance in such a short time span.
AG = 35-39; based on 2010 results for this race, MOP would be 5:50.
just get a couple 56ish mile rides in and a couple 12ish mile runs in between now and then. make sure you are comfy for the distance and know how to eat/drink for the distance and you are good to go.
maybe do a 3 mile run after you two long rides. the race approaches. specificity becomes king.
I’ve got my first half coming up on 10/2 and there’s no way I’m close to ready. For various reasons my training got thrown off course, but I’ve managed 6 races so far this season - 1st three were sprints (1-3 AG finish in each) and last three have been Olympics including one this past Saturday. Olympic results have been between 2:20-2:30 (:25-:30 swim, 1:05-1:07 bike; :43-:45 run).
Hoping to finish MOP for AG which I think should be sub-6hrs. With time available, I’m planning the next three weeks as follows:
MWF - Swim: 2,000-2,500yds
T/TH - Bike: 20-25M; Run: 6M
Sat - Bike: 60M
Sun - Run 14M
I know there’s no rest days but I can handle that for three weeks. Give me your suggestions on how to focus my training for the next three + weeks.
You can’t really “cram for the finals” in endurance racing. But - you also don’t really need to - looks like you’ve got a decent foundation going already.
I’d recommend more run frequency than just 3 days a week (assuming I’m reading that right - looks like swim only on MWF?).
Be worth cutting that “L” bike back to 50 or 55m and adding a short T-run, just to get one more run in there.
I’m also a fan of doing the L run during the week (Thurs am’s are best, for me) - this frees you up to do another solid ride & run on Sunday.
YMMV.
Your fitness is fine for going way under 6. You did not mention the intensty of your workouts. If it is your first half,your success will be on hitting your pace right. You probably will have to go easier on percieved effort than you think on the bike to hit your run right. In an Oly, after 3 miles in the run you can hold on. That will not work so well in a half…Get yor pace right
You should be fine with the base you have and what you scheduled looks good for the next 2 weeks. I would look at a 2 week taper, which is I think in your case is probably just dialing back to your normal volume and intensity. I would throw in a brick - I like a 40 mile bike with a 4 mile run maybe on Saturday a week out from the race just to get the confidence of knowing you can run after a couple of hours on the bike. It should not be too taxing a workout, as it should be less than 2 1/2 hours total with your splits. I think you should be able to pull off 5:30 without too much trouble barring any fueling or mechanical issues.
Go out this weekend and bike a hard and steady 45 miles and follow it up with an 8 mile run. Push the pace but don’t over do it. When you don’t totally fall apart and are able to go faster than you thought, you will stop worrying and will enjoy your next 3 weeks of training. Oh…take the day off after this brick. Go easy the week prior to the half. It will not matter much what you do for the 3 weeks prior to that.
Thanks again to all who chimed in with what turned out to be really good advice.
To complicate matters, the whole family passed around Bronchitis and/or major chest cold two weeks prior to the race which meant little rest and even less training. Luckily, I avoided the full on Bronch, but was saddled w/ major chest congestion and thought it best to rest and train as little as possible.
Two weeks prior to the race I did a 56 mile bike on Sat and a 13.1 mile run on Sunday, then rested most of the following week. One week prior, did a 28 mile bike/8 mile brick on Sat with a mild spin on the trainer on Sunday while watching the G-Men take down the Eagles (ELI!). Otherwise, it was pretty much shut down mode.
I was surprised by the amount of pain and suffering that comes with 70.3 - but I LOVED it! Knees, ankles, feet & toes were screaming from the first steps of the run but its incredible to see how the mind can take over.
Final results were 5:22:59 - 37/233 overall - 5/27 in AG. The MightyMan Half in Montauk is a GREAT race and one I’ll be doing again. Killer hills on the run - more than I would’ve thought for LI. I was deciding between that and Poconos 70.3 and after reading some of what went on there, I think I made the right choice (though I think Poconos would be great in Aug/Sept, not Oct.).
Caps off a great season for me and makes me realize how much more I need to do for IMNYC in 8/12. But for now its time for lots of tailgating, beer, some Yankee playoffs and a Giants push to the Super Bowl!!!
Congratulations on a great result. We all knew you would be way sub-6 with your numbers.
Out of curiosity, have you ever done a marathon?
I think if you did a few longer bikes in your training (4.5-5 hours) you would suffer less in a 70.3.
I have always found a marathon to be much worse than the 70.3 for suffering during and after.
Thanks again to all who chimed in with what turned out to be really good advice.
To complicate matters, the whole family passed around Bronchitis and/or major chest cold two weeks prior to the race which meant little rest and even less training. Luckily, I avoided the full on Bronch, but was saddled w/ major chest congestion and thought it best to rest and train as little as possible.
Two weeks prior to the race I did a 56 mile bike on Sat and a 13.1 mile run on Sunday, then rested most of the following week. One week prior, did a 28 mile bike/8 mile brick on Sat with a mild spin on the trainer on Sunday while watching the G-Men take down the Eagles (ELI!). Otherwise, it was pretty much shut down mode.
I was surprised by the amount of pain and suffering that comes with 70.3 - but I LOVED it! Knees, ankles, feet & toes were screaming from the first steps of the run but its incredible to see how the mind can take over.
Final results were 5:22:59 - 37/233 overall - 5/27 in AG. The MightyMan Half in Montauk is a GREAT race and one I’ll be doing again. Killer hills on the run - more than I would’ve thought for LI. I was deciding between that and Poconos 70.3 and after reading some of what went on there, I think I made the right choice (though I think Poconos would be great in Aug/Sept, not Oct.).
Caps off a great season for me and makes me realize how much more I need to do for IMNYC in 8/12. But for now its time for lots of tailgating, beer, some Yankee playoffs and a Giants push to the Super Bowl!!!
Congratulations on a great result. We all knew you would be way sub-6 with your numbers.
Out of curiosity, have you ever done a marathon?
I think if you did a few longer bikes in your training (4.5-5 hours) you would suffer less in a 70.3.
I have always found a marathon to be much worse than the 70.3 for suffering during and after.
Thanks.
Have not done a marathon yet - maybe Philly - but definitely one by the end of Spring '12. I figured the suffering for 26.2 would be worse than 70.3 (constant pounding/no variety in muscles being stressed).
Agreed on your tip about the longer bikes - was gassed in T2. Definitely need a better plan for the full next year.