Fink for Outlaw 2012

All training together! :-)

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18/10/2011 at 21:32

Razor - The less-than-helpful thing about Friel is the lack of actual programme... which is why I based my rough volumes around Fink Intermediate for IM number 1.  However, I think Friel/Gordo Byrne speak good sense as regards taking it slowly etc.  I keep going back to Friel and finding new nuances. For eg from now till Xmas I'm trying to do more weight training - so I've had a look at that section in Friel for the first time.

Without going to get the book out, the key things I like about Friel are:

  • for your first IM - and prob your first three or four - you can do a really good IM off endurance training without any quality efforts/zone 3 or 4.
  • if you really are tired, take some time off, no sense in getting injured.You've got a long way to go ... which leads to the next one:
  • consistency is key.
  • don't do a long run the day after a long bike
  • always do some sort of run, even if only 10/15 mins, after a long bike.
There's prob more but those are great principles, I think.
18/10/2011 at 21:34

WW - I've taken ages to get over IMRE I think.  It's hard to tell after a while, isn't it? You don't know if you're just being pathetic or if you're genuinely still not recovered.  Hope you're on the way, though!  No hurry.

18/10/2011 at 21:38

Hi AH, good to see you on here sharing your experience with us.   Had my first tri club turbo session this season. Great session, always hard.  Next week they are doing max HR testing so that should be fun....NOT, I best take a sick bucket.

With regards to the swimming, I have tried a nose clip but can't get seem to get it to stay on.

I am loving the training at the moment.......I am sure that will change in time.

IronCat5    pirate
18/10/2011 at 22:44

Taper week for me. I currently run 3x a week and try to swim 2x. I'll start to bring the bike online after this weekend's marathon. It's ballbuster in 3 weeks!

I have suffered with ear infections after swimming but not at the moment. I keep thinking ear plugs...

Razor51 wrote (see)

Thanks guys,....  physio says the problem is a nerve in my back which is travelling down my leg.

Ouch. Sciatic nerve?

Hen - I took my MHR from a 5k effort. I'ts quite high, but I'm sure I can get it higher!
OrangeCannon kona-5    pirate
18/10/2011 at 23:47
+1 for a nose clip
I used to get horrendous sinus issues- all sorted with a clip

another +1 for gordo and friel - lots of good advice, no set program but more than enough info to make one up
Ie
Key sessions
Long bike- build from 2 hrs to 6 over the next 20-30 weeks
Long run- build from 30 mins to 2 1/2 hrs
Long swim- build to 90 mins Confucius swimming

All other sessions (up to 3 in tital inc above per sport) support the above. Drop them if necessary but not the above long sessions

3 weeks foward, one week recover( ie long ride back to 2 hrs)

Consistency is king- you will get fitter, just don't too much too soon

Ignore other people if they( ie me) say they are doing mega sessions. Everyone is in a different place, have different time available, different goals etc

Run tempo sessions/ intervals/ speed work. Unless you are a speedy marathon runner, forget it. Until you can run the whole IM marathon without slowing, then just keeping running is the most important thing. Aerobic running- zones upper 1&2 is where it's at

Run/walk strategy. I use it, (run 8-10 mins, walk 1 min) on all runs > 1hr,and on race day. Others tried it this year, at regensburg, they may comment on how it went for them

Nutrition- plenty of time yet, but start eating/ drinking regularly on long bikes/runs. I eat something every 30 mins, and run with a camel pack in training and drink something on every walk bit

Weights- I dropped those in yr 1, but maintained them last year..
I think core / functional type stuff is worth it, as is yoga/ pilates

However. You also need to have a life - be realistic on how many hrs you have to exercise




I like gordos polystrene cup analogy










OrangeCannon kona-5    pirate
18/10/2011 at 23:56
Blimey I go on a bit

Anyway the polystyrene cup thing- its something along the lines that IM training is like turning a polystyrene cup inside out. Do it slowly over a long period and hey presto, the cup is inside out
Do it quickly/ rush it and the cup rips
You *are* the cup

19/10/2011 at 06:48

ThanksOC - makes a lot of sense  and I'm liking the all zone upper 1/2 bit.

<puts Friel on order>

<repeats - I am a polystyrene cup>

19/10/2011 at 08:22
Got Friel beside the bed at the moment, can't find my Fink... I'm great at reading the books, just struggle to put it all into practice !
Razor51    pirate
19/10/2011 at 09:26
You and me both M,ofo........"I am the cup,........I am the cup"......
Iron Muffin    pirate
19/10/2011 at 11:13

I am in.........joining the thread and planning for Outlaw.

A little background on me. Done a couple of sprints and OD’s the last couple years in an attempt to get fit and find a sport that fits around my family. I have a couple of young kids and although I don’t want to go to seed, finding a way of training and competing (should say completing) whilst putting family first is important to me.

So the journey starts...Back in July last year I had the pleasure of watching my husband complete Outlaw as a pirate. Since that day I knew it was a dream I had to chase. The event and pirate philosophy was brilliant and the fact that he did it without compromising work or family commitments was even more inspirational.

My basic plan is to Fink it and 'Just Finish'. My view on this thread is that the benefit will be in the shared experiences of novices and learning from the wisdom of the experienced ones amongst us. The thread should not try and replace the Fink book (or any other training plan), go and buy it. The price of the book is the same of a bottle of wine (need to change thinking.......price of a tub of isotonic nutrition powder!) .

For the next week I am on holiday in Spain. The opportunity for a warm weather training camp?........Yes, if your idea of a holiday is some gentle cycling and running with some less gentle eating and drinking.

Edited: 19/10/2011 at 11:19
19/10/2011 at 12:09
No.......... I Am The CUP and so is my wife
19/10/2011 at 12:10
Sorry for those young peeps on here that's Monty Python " Life of Brian"
bburn plO.dder    pirate
19/10/2011 at 12:39

That means I'm old too Cake,  . One of my fav films

I know its not much to most of you, but I just did 10 lengths of front crawl without stopping , get me!!

19/10/2011 at 13:18

Well done bburn!

I'm another one who is better at reading than training!

Thanks OC for all your tips. 

Muffin Top - yes, I do agree that it is wise to buy/read the book. This thread is not a substitute. But hopefully it will help encourage and support each other as we go.

bburn plO.dder    pirate
19/10/2011 at 13:55

Thanks, still a long way to go, but little steps and all that !

Another reader here too, Fink & Friel by my bedside, no wonder OH says I'm becoming obsessed

19/10/2011 at 14:04

i think it's good to read the books to give you an overall flavour of what's coming and what you need to manage.

OC - glad you like Friel/Byrne, too.   You've captured lots of the things I like about them.

One of their main things - which has been mentioned on this thread - is to concentrate on your limiters. Ie if your weak spot is swimming but you're a strong runner, do more swimming and less running.  That's really important if you're basing your training around Fink. One size def doesn't fit all. So really good point that OC's made - ignore what everyone else is doing/has done. It's awful when your max bike ride so far is 70 miles and you're talking to someone who's already done 100, twice! But it doesn't matter.

+1 for Run/Walk by the way.  Same as OC here - runs of more than an hour are run 9 mins/walk 1 min.  Really takes the pain out of a) doing LSRs during training and b) The Day.  Doesn't seem as daunting and helps you to keep your average speed up.  Well, does for me, anyway.  In both IM runs I might even have done negative splits.

bburn plO.dder    pirate
19/10/2011 at 14:23

OC and AH, it's really useful to have your advice.

As somebody coming to this as a runner, it's really tempting to fall back into running 5 or 6 times a week, because that my comfort zone. Also, I know it sounds a bit daft, but if I don't run, I have this guilty niggling worry that, firstly I'm not training hard enough, and secondly, I'll "loose my running fitness" and end up not being able to do it anymore.

I know it's stupid, because my goal isn't just be be a runner anymore, but it's difficult to break the habits and the mindset.

Or maybe it's just me!

19/10/2011 at 15:47

bburn - I know eXACtly what you mean.  In fact I had a crisis of running confidence recently and have embarked on a period of run-specific training until IM starts again at Xmas. But you're right - you have to be prepared to change your mindset for IM training. Having said that, you never know - some people smash their running PBs off IM training.

And, don't worry... once you get into IM training you certainly won't be feeling you're not training enough!

19/10/2011 at 17:21

Hi there,

I've just signed up for Outlaw too and hope to join the thread!

Some really useful and interesting posts here.

I've done a few sprints and an oly, but never done anything like this before. Do quite a bit of running but not particularly fast.

Hoping to follow Fink as well, but may end up doing a bit more biking, 'cos that seems to be my weak area.

Not really sure what I'm letting myself in for but hey ho!

Running Postie    pirate
19/10/2011 at 17:24

marafun over...bring it on!!!

enforced recovery, due to Fink being out of stock at Amazon.....I wonder why?

whats 'The life of Brian?'

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