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Discussion Starter · #1 ·
Time we get such a thread, like we used to have at CR?<br><br>
On Monday, my HIM training plan officially begins. I'm already tweaking it, mainly because the run is supposed to build up from 5mi, but I just did 7... and in about 6 weeks I want to do a HM. Swimming - the same, supposed to start at 1,000, but already did 1,200 and I feel I'm improving much faster than I thought. My basic schedule would be to do, every week, 3 runs, 2 bikes, 2 swims, and 1-2 weights.<br>
Now... big problem with the bike. It's getting colder and colder here, and we'll probably have a lot of snow until early March. So there's no way I can do those 20-40mi rides. The only thing I can do is the 1h spin, which I usually put down as 18mi in my log. So probably I'll push with the run ans swim, and then ease a bit on that and push hard on the bike.<br><br>
Who else is in? Sparty? Tammy? Carrie?<br>
I know Kelli postponed her first until 2009, but I'm sure you have a plan already, right? <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Chris
 

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Do you own a trainer? Half of last summer I had to train indoors b/c I had handlebar palsy as a result of death spin guy not tightening my handlebars enough...and I went over RR tracks and I think that's where the nerve dammage came from.<br><br>
Anyhoo-I spent up to 4-4.5 hours cycling indoors at times and it sucked...but it did a lot of good for me.<br><br>
I spent a good chunk of change on mine, but it was some of the best $ I spent! You can get magnetic ones for cheaper...<br><br>
Biking is not something you wanna do an hour here or there...but I'm not a coach...so...
 

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I agree with Tithers you prolly want to invest in a trainer and do 3 bikes per week. My HIM is in May and we are already doing 2 hour rides building to long rides of 75 miles later on.<br><br>
Anyway good luck with the training.
 

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Discussion Starter · #4 ·
Tithers, everybody here told me about the trainer... however I didn't get one because I don't see myself using it... I see it as a treadmill, and that one also I can't use it.<br><br><br>
By the way, what would be the longest distances you want to do before the HIM? I have 15mi run, 65mi bike, 3000y swim. Also, longest brick - 50mi bike + 45min run.
 

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Your longest sounds good to me...but I'm no coach.<br><br>
I don't like hopping on the trainer either...but it's in my schedule...so I do it.<br><br>
Today it was freezing rain and snow. I sat on the trainer for 1.5 hours. Not very enjoyable, but not too bad if you have a good movie to watch...I monitor my HR and cadence...so it's not like I'm slacking.<br><br>
Do you have a friend to ride trainers with? A friend might help the motivation... My motivation comes from the thought of not wanting to suck on race day. I had a terrible bike at my one and only HIM. It made the run MISERABLE...my slowest half marathon ever...slowest by almost an HOUR!<br><br>
Mikey's used to being thrown on the trainer...he finally sits still while I "buckle him in." It's not so bad...the worst part is getting on the saddle. But then again...Mr. Tithers lets Mikey the Bikey and the trainer reside in the living room...life ain't so rough at my household.
 

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I took me 4 years to get past my "I hate the dreadmill" issues. I was running in 0degrees to avoid it. This year, for some reason - no problem.<br><br>
Trainer was a necessity so that wasn't so bad, it was just getting over the >90min. Now, anything sub2 aint no big thing. 3, sure. Make sure I got some movies though!<br><br>
Those distances look good BTW. But I'm no coach either.<br><br>
I did LOTS of >50 mile biks, BTW. Highly recommend. Low impact and lots of benes.
 

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I would not run that long after that long a ride. Yes, I know you will on race day, but in daily training I think you're pushing the risk of injury. Your legs will shift into "running" mode within a couple miles, so leave it at that. Long bike, short run. If you want a long workout, do an hour in the pool or on the elliptical, then a long bike, then a short run. Leave the long runs for when your legs are (relatively) fresh.
 

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1!<br><br>
To back what Bannon says, be careful with a run longer than 30 minutes after a long bike ride. And I mean long bike ride. If 50 miles is a challenge, or even if it's easy but something you have done much, scale back the run. Seriously, you are MUCH better off it you say that energy for a run day of speedwork or hills. Bricks like that can really cause injury. But it's not just a black or white injury. It's not like you all of a sudden get injured and can feel something very real. It more often starts as a twinge or tweak or wierd feeling then morphs over many weeks into something more.<br><br>
As for distances in training for your half Iron, it all sounds good. I'd say you need no more than a 12 mile run as long as you have quality bricks workouts and you can do 12 miles fairly easily. A major bonus is if you've been doing speekwork or hills.<br><br>
If you want to race, as in go all out from the sound of the gun until you drop dead over the finishline, I'd say you need a semblence of speed and hill work, and you should be able to run 13 miles comfortably at easy pace.<br><br>
For the swim, get yourself to be able to do the distance of the race in open water rather comfortably. If you want to race, be able to push an open water swim for duration.<br><br>
For the bike, a 50 to 60 mile ride is fine if you are not racing. But try to be at least able to slog through a 3 mile run following this. Even if really easy pace. This implies you have something left. But if you want to race, get in a hard 50 miler followed by a quick 3 mile run.<br><br>
If you're wondering what I mean by "racing" rather than doing, or completing, the difference is profound. Racing is going out hard and holding on. You're not worrid about being able to finnish or being able to go the distance, rather the worry is about the pain you will go through in holding on to a solid pace, eve one for yourself. This racing is very different and requires different energy and even training demands. Not sure where you fall in there. But it is important and better helps shed light on your training and nutrition needs.
 

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Chris-It is time for this thread<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I am signed up for Steelhead 70.3 in August! I do have a coach and I like the accountability (for me it made sense) and in the last 3 weeks I have learned a lot about my body and how it reacts to different workouts. Last season I kind of floated through the process.<br><br>
As for the trainer, yeah it's not that much fun but I can see the benefits already and I still have my craptastic beginner bike. Doing different workouts, cadence drills, single leg drills, hills, etc. makes the time go by faster.<br><br>
Who else is doing a HIM?
 

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I'm in for Steelhead too...looking forward to it as all 3 are starting to really come together for me in the past year...I'm marathon training until May 18, and then the focus shifts to the HIM, but I'll be logging in 3 soild rides per week during marathon training...and then crank that to 5 per week in June/July...very excited...<br>
Trainers...gotta' have one...I never run a treadmill, but I don't see any other option than a trainer, I rode for 2 hrs today with no problem...The Bourne Ultimatum helped <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">.
 

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Discussion Starter · #12 ·
Sparty, when do you start officially training? You received your coach for Xmas, right? I was considering getting a coach at one time, then realized that I have done everything I've done so far all by myself (sports, work, etc), so why change it?<br><br>
I totally understand your recommendations for a trainer. But, Tithers, Ronbo, 90 min??? The most I was able to stay on a stationary bike was 20 minutes. I hope to be able to bike regularly in March, so that leaves me 3 months....<br><br>
LRR, my race is on June 1st, goal is to finish. Secondary goals would be not to be the last, then not to be the last male, then to finish in 7h.<br><br>
Regarding the brick lengths... well, I made my plan by compiling 3-4 sources, and that's the distance I saw in at least 2 plans. Is 45min too much? At my only Olympic, took me half an hour to get running... 35min first loop, 25 second loop. Maybe on that longest brick, I should aim for a 30min run and if everything feels good, extend it a bit.<br><br>
Speaking of bricks... 2 questions:<br>
1. Do I need swim/bike bricks? That would not be an actual brick because:<br>
a) I would have to drive home from the pool, so that's about 5-10 minutes break (not that my transition might not be the same)<br>
b) LRR doesn't like associating swim with bricks <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
2. Would you do any brick-repeats? Like bike 10mi - run 1mi and repeat? And if so... what distances and how many repeats?<br><br>
Thor, I definitely won't race. Just make it to the finish. If I am to race anything, that would be the run, because running is still my main thing... Although I doubt I'll be able to really race anything after 4-5 of competing...
 

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In that case, you can get by with:<br><br>
Run - 12 mile run. Try to get to the point where you feel comfortable through 9 miles at easy pace.<br><br>
Bike - 50-60 mile ride. If you can ride 60 miles, you're good.<br><br>
Swim - 1.2 mile (or even less) open water swim. One or two races to experience the thrash and splash.<br><br>
Brick - 40-60 mile ride followed by 25-30 min run. If you can do this without crawling back home, you're good.<br><br>
Bonus - You'll be that much more better off if you could run a bit longer, insert speedwork or hills (one or the other, not both) once per week (alternate weeks, even better). Do at least one hard ride per week of 15-20 miles. Do a Master's Swim workout (or near equivalent) AND an open water swim, each once per week.
 

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Umm, you guys aren't wannabes if you're actually signed up for one. You're goingtobes. Wannabes are people like me who think, <i>maybe 2010 would be a good time to do Timberman 70.3</i>
 

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Given that, I think stuff like this...<br><br>
...is unnecessary. I have all of ONE 70.3 race under my belt so I'm far from an expert but... It was a challenging bike course and I finished it in right about 3 hours. I didn't own a trainer. I biked once, maybe twice a week and I hadn't gone over 50 miles prior to the race. Don't confuse quantity with quality. I rode hard on the rides I did, kept my running volume and intensity up, and worked hard at pacing during the race.<br><br>
Duh. If LRR was taken, I was gonna use "SwimsLikeBrick" as a handle. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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Discussion Starter · #16 ·
Dougie, I'll be goingtobe when I'm ready to taper...<br><br>
Thor, thank you for your advice.<br>
I'll probably run more than that, because I have a couple HM's until the HIM, and I just love running, on any give day I'd rather run for 3 hours than ride that long <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Bike - I'll probably go for 62 miles. I'm originally from Europe, and over there that's a "kilometer century", which still has a nice ring to it.<br>
Unfortunately, I doubt I'll be able to do any open water swims... Most lakes here don't let you swim outside the lifeguarded area.<br>
Most importantly will be to find some nasty hills for the bike, considering that the race will have over 5,000 feet climbing.... Not easy also, as I live near the shore.
 

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I think that nutrition has hurt me with this before so that may be one thing to consider. I almost tripped over a curb by the side walk in the first 1/2 mile of the run on my oly b/c I was so spaced out.(it was close to an oly anyway). I bonked b/c of lack of food energy in retrospect.
 

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Sorry to beat a dead horse, but that's all the more reason to get a trainer. If boredom is an issue, try getting a couple of the spinerval DVD's. The harder sessions are only 45min and they provide motivation to do the drills. A little expensive if money is an issue....
 

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Discussion Starter · #19 ·
That's another issue.... Hwew would I play the DVD's? The only place where I could use the trainer is the garage, where I have no amenities. Taking the bike to the basement is too complicated (twisted stairs), and there's no way it will be allowed in the living room.
 

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I'm in for Steelhead too! My official training plan doesn't start until April, but right now is a lot of basebuilding - and theoretically I'm training for a HM in March, but I've been swapping out the running for the elliptical a lot lately as my calves/shins/achilles (too many trails...) have been rebelling. Much better now, so I may start running more in the next couple of weeks.<br><br>
I did invest in a trainer and although I'm not crazy about it, it does provide a good workout for me and I'm able to do it at least a couple times a week. My training plan will call for 3 days each of swim/bike/run. I also have the 'just want to finish' attitude, but I do want to finish in somewhat of a respectible time, and I want to feel ready to race when I get there!<br><br>
Heidi
 
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