IM 2011 Rollcall

MrCreosote · 30-09-2010 08:14PM

shotgunmcos wrote: »

Fixed. Question. Is this thread for HIMs aswell?

kingQuez · 30-09-2010 08:22PM

MrCreosote wrote: »

Removed myself.
Sorry- I was just acting the maggot

Oi! don't leave me alone with these people.... they all seem to know what they're doing

. IM 70.3 still has IM in the title

kingQuez · 30-09-2010 08:37PM

Ok.. lets get this over with, im going to kick off with some numpty questions. Hope people are OK with mixing this in with this thread? I'll split if needed.

For the sub-12 folk, what splits are you aiming for and what's your current ability in swim/bike/run?

Is there an ideal balance to get between swim/bike/run if you're targeting a given time?

In other races (sprint/oly/him) (my) swimming usually isn't paced the same way I do for bike/run, I usually get into a steady speed I know I can maintain over the distance and then speed up the closer to the end of the swim that I get. In an IM can you bugger up the race by swimming too hard, or is any effort that builds up lactic acid (at an amateur level) going to get cleared up during the first while on the bike?

Izoard · 30-09-2010 11:04PM

kingQuez wrote: »

Ok.. lets get this over with, im going to kick off with some numpty questions. Hope people are OK with mixing this in with this thread? I'll split if needed.

For the sub-12 folk, what splits are you aiming for and what's your current ability in swim/bike/run?

Is there an ideal balance to get between swim/bike/run if you're targeting a given time?

In other races (sprint/oly/him) (my) swimming usually isn't paced the same way I do for bike/run, I usually get into a steady speed I know I can maintain over the distance and then speed up the closer to the end of the swim that I get. In an IM can you bugger up the race by swimming too hard, or is any effort that builds up lactic acid (at an amateur level) going to get cleared up during the first while on the bike?

Hey KQ, I'd put myself in the numpty category for IM and ended up with 12 07 for IM CH 10.

For me, the swim is about getting to the finish with expending as little energy as possible. 1hr 22 - slow, but I could swim forever at that pace.

Much the same for the bike (6.25) leaving me fresh enough for the run (4.06 - with some in the tank at the end:mad:).

The faster boys will have a differing view though!

tunney · 01-10-2010 08:28AM

kingQuez wrote: »

Ok.. lets get this over with, im going to kick off with some numpty questions. Hope people are OK with mixing this in with this thread? I'll split if needed.

Mah - I think this thread is long dead with regard to my original intentions

kingQuez wrote: »

For the sub-12 folk, what splits are you aiming for and what's your current ability in swim/bike/run?

Is there an ideal balance to get between swim/bike/run if you're targeting a given time?

Bike easier than you think you should.

kingQuez wrote: »

In other races (sprint/oly/him) (my) swimming usually isn't paced the same way I do for bike/run, I usually get into a steady speed I know I can maintain over the distance and then speed up the closer to the end of the swim that I get. In an IM can you bugger up the race by swimming too hard, or is any effort that builds up lactic acid (at an amateur level) going to get cleared up during the first while on the bike?

I doubt most age groups can swim hard enough over 3.8km to do damage.

Izoard wrote: »

Hey KQ, I'd put myself in the numpty category for IM and ended up with 12 07 for IM CH 10.

For me, the swim is about getting to the finish with expending as little energy as possible. 1hr 22 - slow, but I could swim forever at that pace.

Much the same for the bike (6.25) leaving me fresh enough for the run (4.06 - with some in the tank at the end:mad:).

The faster boys will have a differing view though!

With those splits you're looking at closer to a 12:15 IM. Transitions.

kingQuez · 01-10-2010 08:56AM

tunney wrote: »

Mah - I think this thread is long dead with regard to my original intentions

Never too late to fix, what were you aiming for? Have to admit I saw/hijacked it as a IM discussion... its not often there's general chat about whos doing IMs and what theyre doing outside of full-on training logs...

Sorry if i put the final nails in the original plan for the thread

metal dog · 01-10-2010 08:58AM

kingQuez wrote: »

Ok
In other races (sprint/oly/him) (my) swimming usually isn't paced the same way I do for bike/run, I usually get into a steady speed I know I can maintain over the distance and then speed up the closer to the end of the swim that I get. In an IM can you bugger up the race by swimming too hard, or is any effort that builds up lactic acid (at an amateur level) going to get cleared up during the first while on the bike?

I think most people favour a pretty steady approach on the swim, you are going to be a bit nervous at the start anyway so no need to get your heart rate up too much. It is also important to work on your sighting and drafting skills, you can save yourself a lot of energy by picking up some nice drafts and not veering off course. Good lcck with the training.

LeonKyr · 01-10-2010 09:01AM

I will be training for 1.15/5.40/4.20. But this is my first IM...

tunney · 01-10-2010 09:37AM

LeonKyr wrote: »

I will be training for 1.15/5.40/4.20. But this is my first IM...

Slow run, fast bike. Would be better to bike within yourself and run properly

tunney · 01-10-2010 09:38AM

kingQuez wrote: »

Never too late to fix, what were you aiming for? Have to admit I saw/hijacked it as a IM discussion... its not often there's general chat about whos doing IMs and what theyre doing outside of full-on training logs...

Sorry if i put the final nails in the original plan for the thread

all good really

LeonKyr · 01-10-2010 09:42AM

tunney wrote: »

Slow run, fast bike. Would be better to bike within yourself and run properly

I am a slow runner (If I feel good I will speed up) and expect to hold 32 km/h average speed on the bike.

but training will show...

kingQuez · 01-10-2010 09:50AM

tunney wrote: »

Would be better to bike within yourself and run properly

Looking at previous full-listing results for IMs it seems very few people go under 4hrs on the run; is this largely down to putting too much effort into the bike do you think?

tunney · 01-10-2010 09:57AM

kingQuez wrote: »

Looking at previous full-listing results for IMs it seems very few people go under 4hrs on the run; is this largely down to putting too much effort into the bike do you think?

You really need to look at the bike and run splits together and even while its usually enough to tell its not always.

For example my bike in Austria - 4:59 and 3:35. Just looking at the splits - good bike, shocking "run" - you'd say overcooked the bike. But in fact it was undercooked based on wattage (15% less than trained at and easiest bike ever on PE), however dehydration on run got me as didn't drink on run.

In short 9/10 times the combination of bike/run splits can show what happened.

People ride too hard and in all honesty are undertrained how it counts.

shotgunmcos · 01-10-2010 01:41PM

tunney wrote: »

With those splits you're looking at closer to a 12:15 IM. Transitions.

Izoard did 12:07 with those splits AFAIK

Hey KingQuez etc..

A mate of mine went 11:55 at IMUK this year. He has done lots of Marathons and HIMs and had a coach guide him. He is also sensible and operated on the caution side of things. He did 1:15/6:40/3:50

His flat Marathon pb is about 3:25 or thereabouts so that was a good Marathon considering and by all accounts IMUK was tough on the day. I know him well and know that it was a good swim for him and he was well within himself for the bike, barely came out of Z1 all day. He ran every step of the Marathon.

Just though I'd lob that in seeing a few 12hour targets

tunney · 01-10-2010 02:02PM

shotgunmcos wrote: »

Izoard did 12:07 with those splits AFAIK

Which is closer to 12:15 than 11:59 as 12:07 and 12:15 are both not sub12

shotgunmcos · 01-10-2010 02:46PM

I'll meet you half way then! 12:07, still a bit of tweaking of the plan that got that will surely secure a sub 12.

Aren't you being a little modest with your own target or is it the IM etiquette to understate until you are in the thick of the programme?

tunney · 01-10-2010 02:53PM

shotgunmcos wrote: »

I'll meet you half way then! 12:07, still a bit of tweaking of the plan that got that will surely secure a sub 12.

Aren't you being a little modest with your own target or is it the IM etiquette to understate until you are in the thick of the programme?

What? I want to beat my time

Perkina3 · 01-10-2010 03:45PM

Ironman is 50 miles isn't it??? think it will be 2012 before I do this... only 23 so plenty o time for this! :P

tunney · 01-10-2010 03:54PM

Perkina3 wrote: »

Ironman is 50 miles isn't it??? think it will be 2012 before I do this... only 23 so plenty o time for this! :P

141.4 miles

Perkina3 · 01-10-2010 04:07PM

Let me at it!!!

I thought it was just a 50 mile run for some reason!!! :P

2012 it is so!

shels4ever · 01-10-2010 04:28PM

Perkina3 wrote: »

Let me at it!!! I thought it was just a 50 mile run for some reason!!! :P

2012 it is so!

Bit more to it then just running

kingQuez · 01-10-2010 06:11PM

shels4ever wrote: »

Bit more to it then just running

Just a relaxing swim and a cycle tour, right?

shotgunmcos · 09-10-2010 12:50PM

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
Aspireto |IM Austria| 12 hours
LeonKyr |IM Austria| 12 hours
Moby2101|IM France| First one!!
shotgunmcos|Challenge Roth|First IM/too soon to estimate

Right I'm in, unless this thread is for mdotters only? If so, I'll get my coat!

So regardless if this is your first IM or you have a handful done, Its safe to assume you have done a bit of training in the past

Just to kick start the thread again...:)

#1 Whats the toughest training session you have ever done?
#2 What is your biggest obstacle to hitting your IM target?

For me so far anyway...

#1 an hour all out on the turbo.. the pain!
#2 Making time for the long bikes, not recovering properly, eating right

Also, another question. How do/did you go about setting time/split targets?

From my understanding at grass roots...
swim - what you can do comfortably in the pool for the distance?
bike - based on hr you hold for give % of FTP watts on long rides?
run - within 10% of stanalone Marathon?

Of course you can't set targets from individual capabilies so is it better to consider the bike and run together and see what pace you hold within a target hr zone off the bike (to establish run pace estimate)?

tunney · 11-10-2010 09:06AM

shotgunmcos wrote: »

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
Aspireto |IM Austria| 12 hours
LeonKyr |IM Austria| 12 hours
Moby2101|IM France| First one!!
shotgunmcos|Challenge Roth|First IM/too soon to estimate

Right I'm in, unless this thread is for mdotters only? If so, I'll get my coat!

Course not, for the distance not the brand

shotgunmcos wrote: »

So regardless if this is your first IM or you have a handful done, Its safe to assume you have done a bit of training in the past

Just to kick start the thread again...:)

#1 Whats the toughest training session you have ever done?
#2 What is your biggest obstacle to hitting your IM target?

For me so far anyway...

#1 an hour all out on the turbo.. the pain!
#2 Making time for the long bikes, not recovering properly, eating right

#1(a) About once a year I get hit with a killer turbo. 45 minutes in length but makes me puke, tough session and then get in trouble for decorating the shed.
#1(b) Long run day. 35km in the morning, 12.5km at lunch, 12.5km in the evening.
#2 Need the next nine months to go perfectly and for the day to go perfectly too.

shotgunmcos wrote: »

Also, another question. How do/did you go about setting time/split targets?

From my understanding at grass roots...
swim - what you can do comfortably in the pool for the distance?
bike - based on hr you hold for give % of FTP watts on long rides?
run - within 10% of stanalone Marathon?

Swim - whatever is my pace at high end of easy is my IM swim pace. Multiple that by 38.
Bike - the power at which my CHO usage exceeds 2.5g per minute.
Run - long easy run pace

shotgunmcos wrote: »

Of course you can't set targets from individual capabilies so is it better to consider the bike and run together and see what pace you hold within a target hr zone off the bike (to establish run pace estimate)?

shotgunmcos · 11-10-2010 10:05AM

athlete|Rank| AG|Swim |Bike |Run |Total
Declan Doyle|157/31/17|M35-39|1:10|4:52|3:11|9:21
Liam Dolan|156/63/34|M30-34|1:25|4:47|3:11|9:31
Owen Martin|160/79/45|M35-39|1:11|5:01|3:18|9:42
Eoin Reville|86/96/68|M30-34|1:05|5:15|3:19|9:47
Martin Muldoon|177|M35-39|1:15|5:11|3:15|9:48
Joyce Wolfe|30/28/20|W30-34|1:10|5:42|3:29|10:28

WOW the Irish gave a fantastic account of themselves :eek:! Interestingly by the split ranks they are all bunch of runners :rolleyes:!

tunney · 11-10-2010 10:08AM

shotgunmcos wrote: »

athlete|Rank| AG|Swim |Bike |Run |Total
Declan Doyle|157/31/17|M35-39|1:10|4:52|3:11|9:21
Liam Dolan|156/63/34|M30-34|1:25|4:47|3:11|9:31
Owen Martin|160/79/45|M35-39|1:11|5:01|3:18|9:42
Eoin Reville|86/96/68|M30-34|1:05|5:15|3:19|9:47
Martin Muldoon|177|M35-39|1:15|5:11|3:15|9:48
Joyce Wolfe|30/28/20|W30-34|1:10|5:42|3:29|10:28

WOW the Irish gave a fantastic account of themselves :eek:! Interestingly by the split ranks they are all bunch of runners :rolleyes:!

Dolan had fastest AG bike - bike runners

shotgunmcos · 11-10-2010 10:10AM

tunney wrote: »

#1(b) Long run day. 35km in the morning, 12.5km at lunch, 12.5km in the evening.

:eek: 60km in 1 day

The injury risk

The purpose??

tunney wrote: »

Bike - the power at which my CHO usage exceeds 2.5g per minute.

Lab testing? ... or your organs give you feedback during a session...

Is that 2.5g the same point as your OBLA?

What about non lab methods for us non scientific folk?

tunney · 11-10-2010 10:17AM

shotgunmcos wrote: »

:eek: 60km in 1 day The injury risk The purpose??

Leg durability and I like running.
Injury risk? Not huge, I was very light and my form was good. Was part of a running block when I averaged 135km per week for 6 weeks.

Wanted to be able to run the whole lot of Austria. Would have been fine if I drank some fvcking water on the run.

shotgunmcos wrote: »

Lab testing? ... or your organs give you feedback during a session... Is that 2.5g the same point as your OBLA?

What about non lab methods for us non scientific folk?

Was lab testing. In general IM pace point is in around easy

kingQuez · 11-10-2010 11:08AM

shotgunmcos wrote: »

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
Aspireto |IM Austria| 12 hours
LeonKyr |IM Austria| 12 hours
Moby2101|IM France| First one!!
shotgunmcos|Challenge Roth|First IM/too soon to estimate

Roth was my alternative, make sure you go slow enough so you get your medal from chrissie if she's there

(going slow enough wasn't going to be an issue for me, for you though..

).

shotgunmcos wrote: »

#1 Whats the toughest training session you have ever done?
#2 What is your biggest obstacle to hitting your IM target?

#1 At a coached session after lots of technique work being told to sprint 100m as fast as possible (to get 100m pb)... and then are told you have to go again, but faster. Turned out to only be a 'main set' of 4x100 but it was first time I've been broken from a swim mentally; it was also the first day that I learned what lactic acid really does to you at high intensity.
#2 staying injury free from running during training

mcdonrob · 11-10-2010 11:58AM

IM 2011 Rollcall

Comments