Fink for Outlaw 2012

All training together! :-)

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19/10/2011 at 18:01

I got the Life of Brian thing!

Cake wrote (see)

 Nope was me the other year as well when I started on this ironing lark.

Well it's not a knitting club. It's an ironing club Brilliant!
19/10/2011 at 18:06
whats 'The life of Brian?'

It's a very funny Film, and "He's a very naughty boy" sorry I really like Monty Paython RP try and get to watch it im sure it's still funny even though it's very old

ellabella16 well done on your entry, I'm not that brave yet

I'm not good at Swim Bike or Running "GULP" I have a lot of work to do!!!!

I'm in the process of trying to convince my dad to lend me his treadmill to train on for over the winter months. My plan is if I have treadmill I could pop down to garage where my bike could be on turbo and use both if weather bad
19/10/2011 at 18:07
Can you really turn a polystyrene cup inside out?

19/10/2011 at 18:20

I tried it today JEvans - and no!

Unless I did it too fast.

19/10/2011 at 18:30
Bburn, Re losing running fitness, don't worry about it. I've read a few times that cycling helps running, but running does not help cycling, and I believe it, esp if you spin on the bike, and get your legs used to a quicker turnover.

Also its non impact so you reduce your chances of injury.
If you train to HR bear in mind that typically your HR zones will be lower on a bike than on the run. I think Friel or Fink say in the region of 5%.

I have the Fink plans on Excel if anyone wants them (doesn't have the swim sets in, or the great content, so please still buy the book) but PM me if you want the plans themselves.

This year for my first IM I tried to follow Intermediate for a while but soon realised that with a 9-7 job and 2 young kids it wasn't going to happen, so went for a 6 day a week plan, being 2 swims, 2 runs and 2 bikes, with one run and one bike being long (er) than the other!

I averaged 6.5 hours over the 30 weeks and finished in sub 13 hrs. I'm a firm believer in consistency over distance / anything else.

Also, I didn't put in the intensity the plan suggested in the final phases. I wish I had, it might have helped a little, although come race day aside from the bike climbs I didn't go over Z2 on either bike or run. IM is not about training hard, its about training looong!

Enjoy, it's gonna be fun. Still hoping I can join ya'll!
19/10/2011 at 18:49
Gladys what where your long runs/bike plus what distance was your shorter run/bike.
19/10/2011 at 19:43

ST - You probably weren't, but don't be lured into thinking  you can get away with not doing too much - as tempting, and reassuring as it might be to hear that someone did really well on not much training.  We're all different and, although it pains me to say it Gladys must be talented to achieve what he did on the relatively low amount of training he was able to do .  It's bloody annoying really. If he was able to put in the hours he'd be dangerous. He did do a half the year before and did a fair bit of training the year before so i suppose that shows that consistency and building a good base is key.

There are plenty of stories in pirate lore of people who have had complete nightmare training periods yet still pulling off amazing races and doing really well. But there are other tales of people who for whatever reason couldn't train much and came a cropper - had a horrible experience or DNF'd. Even a few who did train and still found it really tough. It's just not fair.

What I'm bossily saying is - there are no short cuts. You have to put the miles/hours/effort in.  But if you DO put the hours in - it's completely and utterly doable. Train hard, race easy.

19/10/2011 at 20:31
Well, since I am not doing the bike bit, I will devote that time in the schedule to my polystyrene... I could name them all after peeps on this forum and work on them proportionate to the training effort
19/10/2011 at 20:53
Oh God, I agree with Henny (aside from the but about me having any talent etc) please don't look at me as any sort of role model. All I did was do as much as I could as regularly as possible. And as Henny says I did do a half the year before, so I had some sort of base.

In answer to ST however, in the 9 weeks of June and July I did (in reverse order) 52,53,89,100,65 mile rides. In the same period my runs were all over 5 miles (aside from the occasional brick session), with the longest 3 being 9,8,13. Which wasn't enough I don't think. Next time I would like to do something like 13,15,18 as my longest 3 runs, as the wheels came off after about 16 miles on the run, as much as anything I think because I was mentally telling myself this was uncharted territory. I also did a 4:1 run walk which gave a first half mara in 2hrs 10, and the second was 2hrs 40, so a big difference.

I also only did one Half IM (at the end of May) as a warm up, I'd ideally liked to have done 2 like many of the others did.

Hope that helps, happy to share my experience, but don't rely on me for any good advice other than "Be consistent"!
M...eldy    pirate
19/10/2011 at 20:59
Keeeeeeeeep Mincing  
19/10/2011 at 21:19
OrangeCannon kona-5    pirate
19/10/2011 at 21:19

gordo tips - all good reading......

gordos golden rules

4 pillars

basic ironman week

gordo tips index

Other essential listening for newbies......imtalk

19/10/2011 at 22:04
Feckers the lot of you!
19/10/2011 at 22:22
I see from the plan that it recommends a half ironman beginning of may are there any in UK around that time i know it is a long way off but in my job i need to plan. I know date are not out yet just wandered if anyone aware of one.
IronCat5    pirate
19/10/2011 at 22:25


It coincides nicely with the usual family weekend away. We're staying in Hastings or thereabouts.

19/10/2011 at 22:27
brill thanks i will have a look at that.
Trogs    pirate
19/10/2011 at 23:55
Artful Hen  wrote (see)

ST - You probably weren't, but don't be lured into thinking  you can get away with not doing too much - as tempting, and reassuring as it might be to hear that someone did really well on not much training. 

Cautionary tale:-

My first IM was NZ which happens in early March so required training through the winter. 

  • I come from a running background so am happy to run in any weather - except icy/snow. 
  • I like swimming so having to do all my swimming in the pool, while boring as hell, was not a problem. 
  • The bike is my weakest discipline.  I am a fair weather cylclist and absolutely hate cycling when it's cold and/or wet.  I am also inherently lazy and lack the disclipline to spend more than 1hr on the turbo.

So, I swam and ran regulary and happily.  If it was dry and not too cold I pedalled, mostly 30-50 miles. I managed about two 1hr turbo sessions.  I never rode more than 70 miles and only did that once (the Hell of the Ashdown sportive - it snowed!)

Result - Swim was great. On the bike,I was fine up to about 65 miles then suffered big time, not helped by allowing my nutriton plan to go out of the window. Only two things kept me going: one was thinking of the virtual support from friends, pirate and otherwise, who would be tracking my progress online; the other was the knowledge that, as long as I made it inside the bike cutoff, I could complete the run leg within the 6.5hrs remaining to the 17hr cutoff.  I finished with 25mins to spare, too mentally and physically tired to really enjoy the achievement.

My second ironman was Challenge Roth (July) with a more challenging bike course. In training I did about the same amount of swimming, quite a lot less running and, along with fairly regular 30-40mile rides, completed four 75-80 mile sprortives.   My swim quicker, bike approx 45mins faster and significantly more comfortable and run was about the same. With less time wasted in transition, I knocked an hour off my finish time and was able to enjoy the experience much more.

Moral: concentrate on your weakest disclipline and don't skimp on the long sessions on the bike - unless you enjoy pain and suffering .

20/10/2011 at 06:56

So many pearls of wisdom here already. Thanks Trogs.

I'm starting to wonder how anyone does the IM distance without all of this help and advice. We are very fortunate to have Pirates on our side. Pirates rock!

Bedders..    pirate
20/10/2011 at 08:51

Interesting thread.

Just a word for all those who are doing this as their second IM - I found number 2 much harder than the first as I had lost that fear factor and thought having done it, then it would be OK on slightly less training. Nope, t'was harder and was a real wake up call. So for Outlaw I am upping the training........will go with Fink intermediate as long as I can then if needs be drop down. But whichever plan I do I will try and stick to Fink's Intermediate cycling plan.       

20/10/2011 at 08:55
You won't need to drop down, Bedders.
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