Fink for Outlaw 2012

All training together! :-)

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18/10/2011 at 18:46
all you sufferers get into the nose clips and ear plugs I was always suffering with water behind the ear drum and ear infections not a problem any more , you could also try breathing out through the nose which could clear out the sinuses, although I aint doing an IM next year I miss the structured training so I may leap into the Fink get you round programme  from December to keep things ticking over for next year
18/10/2011 at 18:52

Hi AH! Loved hearing all your thoughts and plans. Thanks.

Soupy - that sounds a great class to join.

Bike and swim today

18/10/2011 at 18:53

I already breathe out through my nose so don't want a nose clip either but thanks for the suggestions. I'm fine today thankfully, but swimming tomorrow so will see. It does happen in open water so not just chlorine.

1 hour bike (but slow cos schools were turning out (grrrrr) followed by a QC 15 min run. I'm trying to do a whole week of Fink's intermediate plan to fine tweak my training times etc.  I think I'll be doing the long run midweek, probably Friday with Sat as a rest day.

18/10/2011 at 19:12
AH thanks for your input into the thread it's exactly what this thread needs people with their experiences posting telling us all their tips pros/cons

Well I'm two days into intermediate week 1 lol so rest day done and 30 minute zone2 run done although very cold wind today. I actually started Sat with the 1hr bike and Sun with 45 minute run will be doing first 3 weeks on a repeat till 5 December. I'm already finding it hard to train to time instead of distance although finding my new HR monitor good to use (not had one before) I worked mine out on a 5k max instead of 220

Take it easy Razor training doesn't start proper till 5december so get your self fit for then
18/10/2011 at 19:19
I'm still waiting to recover from Henley which appears to be occurring quite slowly! Was hoping to start base training at the beginning of November but it might end up being mid to late November after tired legs from a 5M run yesterday! (or I need to find some nice slower people to go proper easy running with...)
Razor51    pirate
18/10/2011 at 20:18

Thanks guys,....  physio says the problem is a nerve in my back which is travelling down my leg. So I've got to arrange some physio sessions..........the good news is I can train as long as it's not painful and if I run it's got to be on soft ground to cushion the impact on my leg. Should be fine on the bike and swimming...

So I will get the bike out tomorrow and see how it goes...

Tried to set my HR monitor by age but everything I did sent my HR above my so called max so next time I do parkrun I will do what AH and ST  says and max out the last K to see if that works out better.

AH.......I've been reading Friel but I find it all a bit confusing or am I just thick?....

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-4    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
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-4    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.

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