I have entered my first Ironman at Arizona on 21 November and want to use Scientific Triathlon 20 week intermediate plan.
****What works best as a half distance warm-up race?
I am thinking of -
either IM70.3 Tallinn on 8 August (15 weeks before IMAZ)
or Challenge Lisboa on 25 September (8 weeks before IMAZ)
I aim to start the 20 week build-up on 14 June (yep, that gives me 23 weeks - one week out for ITU aquathlon on 9 Sep and two weeks out for taper and recover for one of the half distance options above).
My question relates to whether to go early or late in build-up for the warm-up race?
Thanks in advance …
Can I answer neither or what about either? Or what about it doesn’t really matter?
So many choices, so little time.
I’m just trying to get some practical advice, based on experience, of which way to go as I’m new to long distance …
I have researched the practicalities of the races themselves and of course who knows what will happen with COVID.
Just wanted thoughts on racing half distance 8 weeks or 15 weeks before IM in the middle of a 20 week build-up?
I think ‘warm-up races’ is something for those who is used to a lot of races and afraid to get ‘stale’ within long training blocks. Probably there are as many opinions as people.
For the first time I wouldn’t (and didn’t) bother. I’d schedule one half-iron distance race before starting the IM training block, so your year is having two long and good training/race cycles.
Ok.
Not enough info.
Do you have prior experience with competitive run, bike or swim?
Is this a bucket list kind of thing and you are gonna try to go from the couch to an IM?
Personally- I don’t race unless I am interested in the race as a thing in itself.
Not all races are my “A” race but I am not going to travel, deal with gear, pay entry fees - unless I plan on racing well.
If you just want to see if you are on track to being able to complete an Ironman at some competitive level why not try out these workouts:
- Bike 1 HR hard (maybe 90-95% ftp).
Then immediately run 18 miles.
And on another week:
2) Bike 3 HR moderately hard (maybe 80- 90 FTP).
Then immediately run 8 miles at similar level.
(Say your race 10k at 6:30 pace- then run this at about 7:30 pace)
Thanks - yes I had originally intended to try a 70.3 before IM build-up but COVID is making that increasingly unrealistic, which is why I was wondering about racing within a long training block …
Thanks for your thoughts …
Yes I have some experience - one olympic distance tri and a few aquathlons and duathlons plus three sub 3 marathons.
IMAZ is A race and a lifetime ambition to complete IM.
My strength is the run and am improving my bike (having learnt to ride from scratch 15 months ago). I should get under 90 mins for the swim without too much effort.
I have built a half decent, consistent base, training regularly 10+ hours a week for 6 months, though no swimming since mid December.
I am 56, will be 57 at IMAZ and want to get under 12 hours.
The problem with racing 70.3 or doing hard race simulations is that they take a long time to recover from.
The workouts I gave you should take 2-5 days to recover from. (I.e. train easy).
I think a hard fought 70.3 should take at least a week to recover from.
It is thus not super wise, to plan to race a 70.3 within 45 days of an Ironman.
Unless, you recover really well.
Or you don’t plan on racing very hard.
Unwisely, I am planning to break this advice.
But there is a decent chance one or both will cancel and of course - I can also cancel.
It’s tough doing a long training block with no races for a long period, so I would definitely plan a warm up race. 8 weeks out would probably be the better option as you will have a bit more fitness.
Take an easy week after the race and you should be fine to continue on after that.
If I have the option I will do a race of some kind every 5 weeks. 3 weeks training, 1 week taper, 1 week recovery after race. I do triathlon because I like racing, not to slog away at a training plan for a race 6 months away.
It’s tough doing a long training block with no races for a long period
For the life of me I struggle to understand why long course focused athletes don’t consider sprints and olympic distance races in their training blocks instead of half IMs.
I got Cactus Man and Mountain Man Short Course in there…might do the Oly at Mountain Man Long Course but haven’t decided.
Controversial opinion. Do your big training block, then do a half 2-3 weeks before the race, then taper/recover and you’ll raring to go come IM day.
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It’s tough doing a long training block with no races for a long period
For the life of me I struggle to understand why long course focused athletes don’t consider sprints and olympic distance races in their training blocks instead of half IMs.
This.