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IM 2011 Rollcall
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Interesting extract from the Q&A with Bazman. Lots of good stuff in there but thought this was relevant.
Q: How do you develop your training plans? Do you devise them yourself or do you have a coach?
To date I have largely been self-coached. I would certainly seek advice from club coaches and peers in devising training plans, but I like being relatively independent. I would train with others as much as possible, particularly for sessions and long runs.
In terms of planning, I generally start by setting primary targets and high level training objectives (e.g. endurance training until end December). I rarely do a detailed long-term plan, preferring to plan on a weekly basis taking into account personal & work commitments and also group training sessions. For the key races (e.g. marathon, national 10k) I would do an outline plan of key sessions from about 8-10 weeks out, but I wouldn't religiously stick to these plans.
Sounds familar 0 -
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Name|Event |Estimated Time
Tunney|IM Frankfurt| Beat PB of 9.51.17
kingQuez|IM Austria|16.59
Tridying|IM Regensburg |12 hrs
Jackyback|IM UK|not sure first IM
Abhainn|IM UK|First IM
Aspireto |IM Austria| 12 hours
LeonKyr |IM Austria| 12 hours
Moby2101|IM France| First one!!
shotgunmcos|Challenge Roth|First IM/too soon to estimate
mcdonrob|IM Austria|12 hours
Worth adding. One to watch
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Hi Guys
Thought of you when I came across this link A bit of along article with too many numbers, but interesting in this respect all the same.
http://chris-lakerfan.blogspot.com/2010/04/im-bike-execution-using-rpe-power-and.html0 -
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griffin100 wrote: »Dunno about that, some lad called Ironmanwannabe did ok this year.
Emmmm from what i can remember he had an okay bike, poor swim and a shocking "run". Good job he seems to have disappeared from these parts as I'd give him some abuse 0 -
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shotgunmcos wrote: »Do ye do long OW swims without the wetsuit to prepare?
Will I - probably not. If I ever get into shape again my intended BF% won't let me
I do alot in the pool aimed at it and always think of everything I do in terms of non wetsuit swim.0 -
From IM.com
* Wetsuits may be worn in water temperatures up to and including 24.5 degrees Celsius/76.1 degrees Fahrenheit. Athletes who choose to wear a wetsuit in water temperatures exceeding 24.5 degrees C /76.1 degrees F will not be eligible for awards, including World Championship slots. Wetsuits will be prohibited in water temperatures greater than 28.8 degrees C/84 degrees F.
I swam OW in lanza in March on hols and it was no more than 20/21. Cool to get in but grand for an hour swim. 28.8 would be rather toasty
Roth being in a Canal is pretty calm so I'd probably get away without having to do an hour non wetsuit in a 16 degree Late May river!
I just remember the footage of Kona this year, pretty rough for non wetsuit0 -
shotgunmcos wrote: »From IM.com
* Wetsuits may be worn in water temperatures up to and including 24.5 degrees Celsius/76.1 degrees Fahrenheit. Athletes who choose to wear a wetsuit in water temperatures exceeding 24.5 degrees C /76.1 degrees F will not be eligible for awards, including World Championship slots. Wetsuits will be prohibited in water temperatures greater than 28.8 degrees C/84 degrees F.
I swam OW in lanza in March on hols and it was no more than 20/21. Cool to get in but grand for an hour swim. 28.8 would be rather toasty
Roth being in a Canal is pretty calm so I'd probably get away without having to do an hour non wetsuit in a 16 degree Late May river!
I just remember the footage of Kona this year, pretty rough for non wetsuit
Was borderline in austria last year, really should have been non wetsuit as they had to go to great lengths to find somewhere that allowed wetsuits. (i.e. in the middle of the lake, at night, after they fvcked ice in).
Way too hot, uncomfortable. Had to pee myself to cool myself down.0 -
shotgunmcos wrote: »Do ye do long OW swims without the wetsuit to prepare?
I generally swim without a wetsuit now and again ... but just for fun (I find it seriously refreshing from time to time) or out of laziness wrt washing my suit afterwards or if Im too tired to wiggle into one after a run or something.
Doing 3.8k or similar in open water or river earlier in the summer wouldnt be all that pleasant imho. If you've got the cash something like a speedsuit might eleviate some of the worries if the situation arises - and the event permits their use.
Personally Id welcome a non-wetsuit swim at a long event 0 -
interested wrote: »Personally Id welcome a non-wetsuit swim at a long event
Thats hardly surprising :cool: Entered anything interesting for next year yet?0 -
shotgunmcos wrote: »Thats hardly surprising :cool: Entered anything interesting for next year yet?
not as yet, of course entering and actually getting to such events are two different things unfortunately Ironically I received a firm two handed virtual shove in the back towards one such day of pain quite recently but still deliberating about the sort of suffering Im welcoming. 0 -
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some of you guys need to realise those HIMs you’re doing are only your training races
I'm in for Nice this year.
I've been thinking back over last year and trying to figure out what worked/didn't work/what i'd focus on changing etc.
IM Austria 2010 - my first IM. No endurance background before doing DCM in 08 (4hr+) and Connemara and DCM in 09 (3:30ish). Started swimming and bought a turbo in late 09.
Swim:
Finished in 1:18.
This year:
1. Get into a 50m pool more frequently. I had trained exclusively in a 21m pool. I think this led to 2 key problems – (a) it impacted my swim stamina. (b) Doing 262 lengths in a short pool will likely put your calves under severe stress.
2. Don't be afraid of swimming more than 1500m in the last couple of weeks. While I swam frequently in the last 2 weeks before race day I didn't cover much more than 1k in each session. I used the excuse of heat acclimatisation and taper to slip out early and into the sauna!
3. Be more ready for the start – heard recently about sessions where you do a dry land warm up followed by 4 sets of fast 150 and race pace 800. I remember about 5 mins into my swim in Austria thinking that my heart was about to come out of my chest.
4. Get some swim/bike bricks in.
5. Tempted by some of the 3.8k races in the UK during May/June (www.openwaterswim.co.uk). I’m over there work wise quite regularly and could try and tie in with the races.
6. Austria specific – the canal at the end of the swim is great but don’t expect to be able to push on when in it. For strong swimmers it may be worth pushing to get there and then cruise the last 800m as it’s very narrow.
7. Someone recommended mirrored lenses. A lot of cloud cover on the day so it wasn’t as bad as expected but I think they worked a treat.
Bike:
6:07
1. Check, recheck and recheck what they’re giving out on the course. Don’t assume anything on the nutrition front. In Austria they don’t give gels out on the bike course. Don’t be surprised when they hand you a supermarket 500ml water bottle with the lid off it rather than a proper water bottle.
2. I would do more long bricks (long bike/30 min run efforts) – more to get a proper handle on what pace I can handle. I hadn’t done enough last year to truly know what I could handle on the day hr wise – I thought I was erring on the conservative side at the time.
3. I think I’ll test using a gel flask. Opening gels every 20 minutes and having to reload at special needs wastes a lot of time and energy.
4. Electrolytes are good for me generally – I used Zym – but I started taking them straight away on the bike and probably overloaded too early. This year I’ll make sure I know how many to take and when.
5. I’ll put more work in on knowing the bike course. I half did this last year but I don’t think you can overdo it. I was happy to read that it’s all down hill for the last 30k – it’s not. Mapymyride is great for this but get the profile right down. A 180k or 90k course doesn’t look too bad if you’re zoomed way out!
6. I think I lost a lot of bike fitness over the last 4/5 weeks. I did plenty of cycling but stopped using my turbo. I’m not sure about this but am thinking of keeping the turbo in the plan even when the evenings get longer.
7. I don’t like cycling in Wicklow anymore. There are too many descents, too much recovery time. Again, the jury’s out on this.
Run:
4:25
1. Treat any niggles with respect in the last 12 weeks – don’t ignore them and end up not being able to run for the last 4 weeks. A direct result of using a small pool and then doing a hilly long run the next day. Preventative massage this year.
2. Know the actual aid station lay out. I planned run/walk. The course plan said the aid stations were approx 2k apart. I decided to walk for 1 min at each aid station which (in my ever so optimistic plans) had me running 9 mins in between. The aid stations came a lot more frequently and mentally I was fixed on taking 1 minute at each – so did. Some of my run segments were only 4 mins long!
3. Listening to the run/walk episode on IMTalk again Bobby Magee talks about starting with a 3 minute walk out of transition. I’m tempted by this – just to get the hr down, head straight etc. Not sure though. I’ll plan run walk again but current thinking is 20mins run/1 min walk – has me taking a gel on at roughly every second aid station but will try and get water on at the intermediate aid stations also. Taking gels on when walking works better than when running for me.
Transitions:
1. This seems obvious but I took some time when racking and on race morning to visualise exactly where my bags would be coming out of the swim and in from the bike. Turn left 2nd rack top row middle. Some people seemed as if they’d never been there before.
2. Watch how you tie your bag also. The stewards where encouraging people to use heavyweight zip ties to seal their transition bags from any overnight rain – if you do make sure to take them off the next morning before the race starts!
General:
1. I did a HIM 8 weeks out last year. The timing was a bit off but I needed to as it was my first triathlon (well, in 10 or so years) and I needed the mental boost knowing I could actually finish one. This was my longest day out – besides the ww200. This year I would be tempted to keep the races as short as possible – sprint etc. and put 2-3 gordo/friel ‘big days’ in the calander at the right time instead. I think they are vital to novices like me. Timing is key though. No matter what you think before hand you need recovery from a race. If the timing is wrong this can screw your whole 12 weeks up.
2. Try and stay as close as possible to the venue. Last year, late booking etc. meant we were a 20 minute drive away. It doesn’t seem so bad but becomes painful on the day before race day and race day when you want to do a prep swim, have a quick ride, rack your bike, get food etc. On race day, with road closures etc. it meant mrs notwitch had 14hours of entertaining to do. This year we’re staying closer.
3. I travelled all day Friday – leaving the house at 6am ish and getting to registration at 6pm ish. That’s a long day. It wasn’t planned that way but delays happen. It would be great to get the travelling done a few days earlier.
4. Taper. I planned a 4 week taper last year. However, i couldn’t run and I didn’t swim more than 1k a day in the last 2 weeks. So it ended up a 4 week wind down rather than a taper. This year I’m not sure. I think I’ll do a 4 week taper also but I’m thinking last long run is 4 weeks out from race day, last long bike 3 or even 2 weeks out and last long swim 2 or even 1 week out.
When I finished last year I said I wouldn’t do one for 2 years as I thought that’s the time I’d need to actually be capable of doing a good IM time. I still think the same but, race experience can only be a good thing, right!?
Apologies for the length but hopefully there’s some info of use to some of you there.0 -
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