[RedB]

Iron Man Austria 1st July 2012

This log will be about time -
In particular it'll be a reflection of my attempt at juggling Family time and Work Time and trying to make the most effective use of Training Time while aiming for my first Iron Distance Triathlon.
It's also about other time issues - this time in my life, my target finishing time and about hopefully finally sticking to a 'proper' Tri training routine but mostly about time management.

A bit of background:
Age 43, working on various projects that involve at least one trip per week to either Dublin, Carlow, Wexford, Tipperary or Kerry. These impact on my training as they're irregular and tire me out with driving, long hours, etc. I started doing Triathlons in 2009 with the Hell of the West (Oly) and Lost Sheep (HIM). I did them both again in 2010 and 2011 and my tri benchmark level for those who know those events is approx 3hrs/6hrs respectively. That means I won't be going to Kona anytime soon! Hopefully though it might indicate my IM range as 12-13:xx. (I also did DCM10 in 3:44)
Married to MrsB who works p/t and does a bit of running herself, 3 active Kids aged 5-11 who're also active in GAA Football, Camogie, Hurling, Swimming, Athletics and Hockey as well as other afterschool activities such as Choir, French, Cubs and Piano! A very busy house at times as homework, food, gear, training, etc gets sorted.

I intend following the Don Fink Iron Fit Competive Schedule which is a 30 week plan. Its to start in December but I'll be logging my lead in here with his off season sessions too. The first 10 (Base) weeks involve 6-11 hours training per week which hopefully should be time managed ok. The next 10 (Build) weeks involve 11-16 hours p.w. which may make for a difficult time management period in the early part of 2012 but hopefully can be squeezed into that 'quieter' part of the year. Its the final 10 (Peak) weeks involving 16-20 hours p.w. where I expect it to get very challanging as Family life gets busier from April - June. Family life has to come first so my plan is that whatever time I put into Training, I put at least TWICE as much into Family life and that time has to be very visible and useful. I may have to limit my hours in the Peak phase and if so I anticipate following the Fink Intermediate Schedule if it comes to it. As this log progresses I expect that energy management will also become an issue and proper eating and rest habits become crucial. I typically don't get enough sleep and tend to drive on until I'm wrecked and then am forced to rest leading to bad training. Hopefully my focus on time management will improve that situation. Swimming would be my weakest discipline but that's relative as I'm not great on the cycle or run either . While I'd have come from a running jogging background I'd usually be under pressure by the time I got to the run stage and struggle. I'd particularly like to be able to do a decent run off the bike as I regularly drop back in that area.

So, the nitty gritty - what finishing time are we talking about here?

Well in time honoured fashion I'm going to aim 'high' and set out my stall as follows:

Swim: 1:20
T1: 0:10
Cycle: 6:15
T2: 0:10
Run: 4:35
Total: 12:30

Those splits are all ambitious for me but are doable with the proper training. I know they're not at the pointy end but given my time, energy and physical constraints these would be the best I believe I could do.

[couerdelion]

I look forward to reading this, hopefully I'll be starting my IM training this time next year and it'll be good to observe/learn from others who are aiming for their first IM like yourself and Oryx.

[catweazle]

I knew I spotted a steely determination in your eyes down in the Crescent on saturday

I disagree with your swim split - with a bit of time put into it and your usual raised swim level on the big days I reckon you will be closer to 1.10 than 1.20.

Good luck - I look forward to the once monthly monster updates!

[jackyback]

Best of luck RedB i will be interested in following your progress through the year although make sure you update more than once a month though

On the time management and the training/family/work juggling act it certainly is doable even in the peak phase. Just focus on good sleeps and early morning sessions when the family are still in their beds as it works a treat

I would say you could easily take 10 minutes straight off your transitions times!!

[Izoard]

Nice one Red - looking forward to the log!

In terms of the DF program, I was generally trying to follow the time guidelines of the Intermediate program and mentally, it was more rewarding to be a little ahead, than constantly missing the time targets for the Comp level.

If you do end up doing the comp level of training, you'll make a mockery of your 12.30 target...

[shotgunmcos]

Great stuff Redmond. Is this speculative or did approval land ? I'm looking forward to finally making one of the club races. Should be great craic altogether I've this one bookmarked beside Oryx's to follow

Best of luck with the journey and I hope to catch up with you on a few cycles over the winter. Feel free to drop me a line anytime as I used DF's competitive plan up to March this year. With the posse training for this though I suspect those target splits will fall well within your zone soon enough...

[pgibbo]

Good man RedB. Enjoy the journey. Be warned - IM's are addictive!

[RedB]

Originally Posted by couerdelion

I look forward to reading this, hopefully I'll be starting my IM training this time next year and it'll be good to observe/learn from others who are aiming for their first IM like yourself and Oryx.

Thanks although I plan on following the other IM logs (especially Oryx's ) to observe / learn the nitty gritty of how its done. The schedule is one thing, but the time and energy management is the foundation for making it happen.

Originally Posted by catweazle

I disagree with your swim split - with a bit of time put into it and your usual raised swim level on the big days I reckon you will be closer to 1.10 than 1.20.

Good luck - I look forward to the once monthly monster updates!

It'll be trade off of time input versus return that I'll be keeping an eye on. Hopefully I can get into a suitable group as MCOS's fishes scare the bejaysus out of me! I need to get my swim fitness waaaaay up before I dip my toes anywhere near those lanes

Hopefully the updates will be at least weekly but Boards time will be part of my own 'reward' time management structure

Originally Posted by jackyback

Best of luck RedB i will be interested in following your progress through the year although make sure you update more than once a month though

On the time management and the training/family/work juggling act it certainly is doable even in the peak phase. Just focus on good sleeps and early morning sessions when the family are still in their beds as it works a treat

I would say you could easily take 10 minutes straight off your transitions times!!

Cheers JB - I've been lurking on your log for a while and figure you've got more things to juggle than I have so what's my excuse! Good sleeps and early mornings will definitely be key issues for me so I'm looking forward to following your example.

The transition times might have a few minutes of padding in them alright but not 10! I'm coming off a 6hr+ HIM so I can't imagine shaving much more time off the bottom line. The make up may vary but I can't see the bottom line shifting down much at this stage. However, I'll no doubt be reviewing the numbers again over the next several months.

Originally Posted by Izoard

Nice one Red - looking forward to the log!

In terms of the DF program, I was generally trying to follow the time guidelines of the Intermediate program and mentally, it was more rewarding to be a little ahead, than constantly missing the time targets for the Comp level.

If you do end up doing the comp level of training, you'll make a mockery of your 12.30 target...

My initial limiter is the time. If the time management for the Comp Program doesn't happen consistently then I'll have to jump to the Intermediate program early rather than playing catchup for weeks. I'm aiming high now on the time input but hopefully throughout the schedule I'll develop the necessary habits, routines, etc to squeeze the most from the time I do have.

Originally Posted by shotgunmcos

Great stuff Redmond. Is this speculative or did approval land ? I'm looking forward to finally making one of the club races. Should be great craic altogether I've this one bookmarked beside Oryx's to follow

Best of luck with the journey and I hope to catch up with you on a few cycles over the winter. Feel free to drop me a line anytime as I used DF's competitive plan up to March this year. With the posse training for this though I suspect those target splits will fall well within your zone soon enough...

Being honest - approval is a touchy subject. Lets just say I've my entry in and am taking it from there This is a big thing for me but I have to be able to carry other loads as well. Its a matter of priorities and I'll just do the best I can.

Worst case scenario - I don't go or its a painfest on the day struggling to break 15hrs Either way I'm going to give it my best shot and enjoy the process as much as possible I know there are those here who wouldn't do this unless they could give it a guaranteed 100%. But if its a choice between giving it 75% or not doing it, well, I'm still going to go for it as much as I can.

For others info - there's a group of approx 30 signed up from Limerick Tri Club for IMAT12 as a club race. That posse has a lot of front (incl MCOS) and mid-pack people but I'll be chasing that pack and there may be a few others with me. If I can make those splits I'll be happy! One step at a time Looking forward to the journey

Originally Posted by pgibbo

Good man RedB. Enjoy the journey. Be warned - IM's are addictive!

see above I've a VERY strong feeling this will be my one shot for the foreseeable future!

[Bally8]

Best of luck RedB, looking forward to reading this log.

[RedB]

Just getting back into training again after a few weeks off. I cracked open my elbow during my last event and it took over 3 weeks to close up so I did no swimming in that time. I took the last 2 weeks of September off completely and did a small bit of running and cycling in the first week of October (2 x 8.5km runs, 1x31km cycle, 1 x 1:40 Turbo session during Ire v Wales Rugby match ). Last week I tried following Finks off season maintenance programme but didn't hit it fully. The plan was 2 swims, 2 cycles, 2 runs and 2 x weights. The reality was 1 swim, 1 cycle, 3 runs and 2 x weights

w/c 10th October	Plan	Actual	Metrics	Comment
Mon	Rest	0:45 Run	8.3km, 43:10, 5:12/km	Post work run
Tues	0:45 Run	0:25 Swim + 0:20 Weights	500m+300m, 3/4 set	Eve - struggle, time constained
Wed	0:30 Swim + 0:30 Weights	Rest - Travel to Dublin		Early start
Thurs	0:45 Cycle 100+RPM	1:00 Run	10.95km, 57:38, 5:15km	Nice aero run
Fri	0:30 Swim + 0:30 Weights	1:00 Weights	2 sets of 12 reps	Post work - elbow sore, time const'd
Sat	2:00 Cycle	1:15 Run	14.53km, 1:15:09, 5:10/km	Nice aero run. 12 x5:16/km, 2.5 x 4:35/km
Sun	1:00 Run	2:20 Cycle	62.37km, 2:22:12, 26.3kph,128bpm	My limit - Newport Rear Cross Figure 8

The week started out ok but I had to juggle the plan around a bit as I was travelling on Wednesday and to suit life. I got squeezed for time on Tues and Fri evenings which shows me that its not good to put sessions into those slots. It was my first time doing weights in the gym so I was mainly just figuring out where and what the machines were and how to use them properly and my swimming was incredibly bad. I intended to do more of it on Friday but had to bail out to help get a birthday party organised for Sat when I got a call. The elbow was really sore after the weights though so I may adjust the sets to suit. I go cycling with a few local lads whenever I can and Sunday morning suited best to meet them so I did the long run Sat. However I only intended to go for an hour but my loop was too long and I had to hammer it home to get ready for the party. The long cycle was just enough as I wasn't able to keep up with the 2 others, one who has just come back from 4 days cycling in the the Alps with Alp D'Huez as a 'highlight'.

Overall I'm happy with my first week of 'basic' training but there's a long way to go to beat this body and schedule into shape.

[handangeo]

We're both doing Austria then with MCOS, you can rein back that time in to sub 12 no problem I'd safely say.

These IM's are certainly addictive BE WARNED once you start theres no turning back.

Have to get my on log started once DCM is out of the picture, then its try and catch MCOS time

Look forward to following your progress

[Oryx]

I've only spotted this now. Good luck with your training which I will be watching closely!

[shotgunmcos]

Originally Posted by handangeo

Have to get my on log started once DCM is out of the picture, then its try and catch MCOS time

Now there's a log I'm looking forward to!

[handangeo]

Originally Posted by shotgunmcos

Now there's a log I'm looking forward to!

Your just going to laugh at my swimming or lack thereof

[RedB]

Last week I again tried following Finks off season maintenance programme but AGAIN didn't hit it fully . The plan was 2 swims, 2 cycles, 2 runs and 2 x weights. The reality was 2 swims, 1 cycle, 2 runs and 2 x weights. This log is my attempt to keep myself honest to a training plan and I need to toe the line better as time management is key to my IM goal at this stage. I'm a bit sloppy regarding scheduling of training sessions and I need to get my act together in that regard. If I can't manage it for a maintenance programme then I'm screwed when the main programme starts .

I missed a 45min cycle on a day when I had to travel with work but I'm annoyed with myself that I didn't factor that travel into the plan better and work around it. I could have resheduled the plan for the week and made it a rest day or knocked it out very early that morning but I had told myself that I'd do it when I got home that evening. The reality for me is that I can't put in a long day at work and then disappear from family life for a session that evening. Evening sessions will be scarce on the ground so it'll be mainly mornings from now on to ensure I make the session. The flip side of that is that I'm going to have to improve my evening family routine so that I literally 'get my house in order', sort out the domestic stuff, spend time with the family and get to bed at a proper time. Adequate sleep and recovery time will be very important so I'll have to try to work on the time management of that side of things also. I need to get better at 'lining up my ducks' so that they can be knocked down more efficiently . Now I just need to throw in a bit about 'moving forward' and I can get Business Jargon Bingo Card finished . The good news was I learned my lesson and was able to do my Friday session before travelling with Work

w/c 17th October	Plan	Actual	Metrics	Comment
Mon	Rest	Rest
Tues	0:45 Run	0:45 Run	8.48km, 45:01, 5:18/km, 150bpm	AM run, minor hills
Wed	0:30 Swim + 0:30 Weights	0:25 Swim + 0:25 Weights	1000m straight, 2 x 12 sets	Mainly leg weight pre swim
Thurs	0:45 Cycle 100+RPM	Rest - Travel to Dublin
Fri	0:30 Swim + 0:30 Weights	0:30 Swim + 0:25 Weights	2 sets of 12 reps	1000m split due to lane traffic
Sat	2:00 Cycle	1:00 Run	12km, 1:00:27, 5:02/km, 149bpm	Ran at 150bpm limit
Sun	1:00 Run	2:30 Cycle	Turbo x 2	50min Russ Pryamids x 2sets Max HR 151, 1:40 at 201Watts avg, 29.9kph, 115-132bpm

Apart from the missed session it was a good week. The week again started out ok but I had to juggle the plan around a bit at the weekend. Swims were poor but improving. I'm getting up to speed doing light weights in the gym but I avoided any arm work as my right elbow is still painful. The local cycle lads cancelled our Sat spin due to the heavy rain so I did my run Sat pm instead and did the Turbo on Sun am. I was very satisfied with the weekend sessions as I feel I had definite goals for the sessions and I hit them. I wanted to run at upper Z2 pace which I estimated at 150bpm and I bounced roughly around that in a controlled way coming in on 149bpm at an ok pace for me of 5:02/km. We had another birthday party Sat so it was a busy day and it was actually a bit awkward even getting out for the hour but I had my slot booked . I got up early Sun morning and did one of Catweazles recommeded 50min Russian Pryamids on the Turbo which I enjoyed the challange of. Due to the hairdryer-like noise associated with that I was hiding in the Conservatory so as not to wake the house but I moved into the Kitchen then to watch the Rugby World Cup final and did another 100mins holding a target of 200watts. It was handy for the first half hour but then I had to concentrate a bit more for the next half hour as the quads started to feel it. For the last 40 mins the HR was rising slowly and I had to really concentrate on the display every half minute or I'd find myself drifting off the pace easily and have to spurt back. Came out at as 201 Watts average which is pretty poor I know but its a baseline to work from .
While reasonably satisfied with myself I did notice that I was tired and cranky the rest of the day so I need to work a bit more on proper rest and nuitrition to try and sort that out . I had a good sleep last night and feel better today but I'm really concious of bad habits in that regard that need sorting.

Overall I'm happy with my second week of 'basic' training but need to work a bit more on my time management.