Fatman to Ironman

All my swims recently have been broken up into sets with lots of rest gaps, i was beginning to wonder if i could still manage a continous swim, so this morning i decided to go for it. managed 2800m and after a while as i got into a rythm it felt much better. every 10 laps (500m) was taking approx 11 minutes which helped me keep count and finished feeling strong so now feeling much better about my swimming .

talking about taking in too much air that  you can't expel, I do seem to be swallowing a lot of air judging by the after effects of each swim.

Hello all

I have just taken a spin through some of this thread and it is great to see all the support and encouragement you give each other.  Hopefully I can get in on some of it

I have signed up for my first Ironman this year - Austria.  I have been following the Don Fink Intermediate plan and I have a few questions that it would be great to bounce off some of you...

1. what are your thoughts on swapping the weekend run and bike session?  The Fink plan says bike Sat and run Sunday which I aim to do for the most part but sometimes I find it easier to get out on a group ride on a Sunday.

2. generally do you think the plan is a good one and will get me round?  Mr Fink certainly seems to know what he is talking about but I am constantly worrying about being fit enough on the day and it would be good to hear other's thoughts on this.

3. I have a Giant Avail bike (alu frame and carbon forks).  Is it worth upgrading to a full carbon frame?  I am looking at the Cannondale Women's Carbon Synapse.

Thank you!

1. Occasionally fine but the logic of running on tired legs is good prep for race day

2. Yes. Especially if you follow it all the way to the end...

3. Depends on your time goal. You will be able to get round on what you have. I'm not a bike expert and I am doing IMA2013 on a (carbon) road bike. If I had the funds I would get something more aero not necessarily lighter. Aero wheels; aero bars; aero helmet...

Hi DT,

From what I have heard (and I've also seen the local scenery) Austria is fast, but not by any means flat. I followed the intermediate plan last year for Outlaw (though with only 2 swims a week) and managed a sub 13hr on my first outing. Others have gone even faster on their debut.

There is always a discussion on the long bike/long run schedule. For me it was about learning to do the run distance on tires legs. Consider a run/walk strategy if needed. Fink knows his stuff.

Get some hills under your belt.A carbon bike won't get you up the hills noticeably quicker, even if it is 2kg lighter...

Hello TT, What date is Ironman Austria? how far through the plan are you?

I usually swap my long bike and run around for the same reason, i much prefer getting in the long ride with a group, I know the same question was asked a few weeks back either on this thread or the Fink for outlaw one and the general consensus was it dosnt matter too much as long as you get both sessions in.

The fink plan has plenty of recomendations so should get you round, the only critiscsm's ive heard of the plan is some say there isnt enough cycling and some think that 30 weeks is too long. I'm happy with the 30 weeks as long as I dont burn out before the end and plan on doing extra cycling to the plan anyway.

Hi DT

IronCat is right, Austria is by no means flat and the swim in the canal at the end isn't easy but great atmosphere and place!

Re: long run/bike schedule - if you do swap it around could you run after the bike on the Sunday to get used to tired legs even if it's only 20-30 minutes?

Can't really advise you on the bike tech stuff as I'm hopeless!!

Sweetfeet, IC5ITH, Honk and SS - thanks for the quick responses and advice.  This is all really useful.

IC5ITH: great time for the Outlaw.  You must have been very pleased with that! 

Austria is 30 June and I have just started week 6 of the 30 week programme.  It is going fine so far but I suspect that when I hit week 11 onwards it will get a lot tougher to manage...

SS - any tips for the canal at the end?

Hope everyone else's training is going well.

DT - if it's been hot and dry like last year then stay away from the edge as you'll be covered in reeds and all sorts of stuff!! However, the middle section is congested also so get your point and stick to it, the plus point is that it's only 800m.

Good luck

Nice swimming Sossige!


22 mins run for me ... with a 18 minute warm up either side, seems to be going in a forwards direction which is good  

8hrs of work left 

Thanks for the tips M...eldy and SD.

I have a 1 hour run and a swim to do today.  I will do the run in my lunch break which is fine and gets it out the way but as always, I am dreading the swim.  So boring!

Hope everyone has a good training day.

Half hour run this morning, intro session with NEWTS tonight!

Good stuff Tim & DT. Still full of cold here, had it a bloody week now.

30 min bike/15 min run for me this evening

My finkesq plan was going to involve one pre work, early morning session. One of the midweek runs. However, i have negotiated an early leave from work every Wednesday untill August so i can do that run in the afternoon, happy days.

SausageDog wrote (see)

 Still full of cold here, had it a bloody week now.

I'm saying nothing..................................

Hi and welcome DT.

Managed to squeeze a wee 1km swim into my pampering yesterday.  Unfortunately won't be able to train today, tomorrow & Thursday, but should be able to bike and run this weekend.

Enjoy DTT - one thing - they drop the floor of the pool at the NISV so there is no shallow end. The entire pool is about 2.5m deep!

Sorry for disobeying you Nursey

Drank a Beechams then just did my first brick session in a while. Felt ok, got a bit of cramp in the calf though but was able to run it off 

GREAT time at NEWT this evening, pleased at my swim trial (9:59 for 400m ... more work to do), and excited to be joining the club.