Fink for Outlaw 2012

All training together! :-)

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20/10/2011 at 19:00
Is there any HIM's in mids area May/June?
M...eldy    pirate
20/10/2011 at 19:02
Cowman but I think thats July time

Some of the late July events may move date tho to avoid Olympic clashes
20/10/2011 at 19:03
Hi Orca
20/10/2011 at 19:05
Thanks M...eldy I think most up in Mids are July August Sept
Orca    pirate
20/10/2011 at 19:31

Ah, all caught up now.
I would reiterate what Henny said. 30 weeks is a long time so don't be too gung ho on the training just now as the last 10 weeks before the IM is when the volume really goes up with Fink, and the last thing you want is to be facing 5 or 6 hour bike rides in May being mentally shot to hell.

I burnt myself out completely on my first IM. I met my goals for the race but I didn't enjoy the journey. Little Ninja was 100% correct in saying that it really is about the journey. I ended up taking most of the 2010 season off despite being fitter than I'd ever been but came back last year full of vigor and had a great race. I followed Fink's tip of training early mornings. Worked a treat for me even though I hated climbing out of the bed.

At the moment, I'm swimming with my masters club and doing some "Insanity" and "P90X" workouts just to get a break from running and biking. I'm doing a little mountain biking and that's it. I'll start some very easy running and biking in another couple of weeks before starting the Fink plan. I'll probably go 2 weeks early so will start on the 21st of November.

20/10/2011 at 21:32
Great thread and great advice.  At the moment it's just finish for me, although saying that, once the training gets really going I will no doubt put some silly time in my head to get round in.  
20/10/2011 at 22:08


how about just finnish, but add sesions / inc volume of the long bike / run sessions if you are feeling good.

(it really depends onthe time available as well as your current level of fitness.......)

ps this is now the official newbie / general IM training thread for 2012!

Edited: 20/10/2011 at 22:08
20/10/2011 at 22:34
I'll take the lot of yer on! Come on!!!!

12 hours or bust. Similar time goals to FF but I don't think I can do a 5.50hr bike and then a 4hr mara, so that might be 4.15-4.30 realistically.
20/10/2011 at 22:54

goal time..??

Yay!  - puts stake in the sand!  

1:10, 5:30, 3:30 + t1+t2... oh bugger thats 10:15ish!!!!

sub 10 sounds a great target but I don't think thats acheivable this year.......

Razor51    pirate
20/10/2011 at 22:56
To finish in one piece having enjoyed the day........oh and like ST have a post race pint with Cake.........your round ST..
Doner Kebab    pirate
21/10/2011 at 00:53

ffs   look at the time    i just spent nearly 2 hours catch up reading and looking gordo at links from OC - the internet is a time thief.  

FF - they would be great improvements in your previous times - is your nutrition of the amphet variety

my goal times are not so grand - i suppose a 90 minute swim would be pushing it unless i get some lessons or join masters, my vit bike split was 2.46 so maybe a 6 hour split ? surely is going to take longer than twice as long? and a run split of 5 hours i would be over the moon but 5.5 to 6 is more realistic i think, so that leaves a 12.5 to 14 with t1 and t2 which is quite a  large time frame but ive posted it now so i better do it . at the end of the day if i finish under 15 i will be happy, if i dont i will look at it as getting value for money

im not starting fink atm as i got rutland mara still to come so am leaving biking on a back burner for a few more weeks - still doing a bit of turbo, time permitting, and i dont really want to drop my training hours that much or OC will catch me up

hope to see cake at worksop hallween half - any other pirates doing it? or rutland for that matter?

M...eldy    pirate
21/10/2011 at 07:19
DK what is your standalone marathon time?
21/10/2011 at 08:18
At Henley my marathon time was 4:23 which was split into 2:07 and 2:16 - no real slowing in pace based on my garmin data but in the first two loops I had my own water bottle and stopped at aid stations only twice for coke, think I stopped probably six times in the second half. So I hope in Roth to do roughly the same/a little quicker over the marathon. My main Roth aim is 6:30ish bike leg, if possible!
Doner Kebab    pirate
21/10/2011 at 09:03
Meldy. Doing my first on Nov 6th. My half time is 1.50
M...eldy    pirate
21/10/2011 at 09:23
I think you should be well capable of a sub 5 marathon given that half time,  Rutland wont be a best time as its a bit off road & undulating but given the right training i'll go with a sub 5 at Outlaw   
Doner Kebab    pirate
21/10/2011 at 09:49
thanks meldy, its just hard to predict an unknown, i thought that when i did the vit my half time would be alot worse than what is was - i did the run in just under 2 hours - only 10 minutes longer than a standalone but when i do outlaw i figured that biking 112 mile is going to make more of an impact on my time. I have also look at race time predicters and I seem to be below the average on race time degradation, my 10k time is around 47 minutes which says at an 8% degradation i should be able to do a half in 1.45 (which i cant ) and a mara in 3.42 which is nowhere near, from these stats i assume i need a lot more muscular endurance or that im more suited to shorter distances. Either way it aint going to stop me enjoying it and appreciating that last year i couldnt even run down the street
M...eldy    pirate
21/10/2011 at 09:53
112 wont make that much of an impact on time unless of course you have only trained up to half distance

You are still relatively 'new' to the game which in theory could mean that with wise training you will harvest some good times, I suspect that your marathon time at Outlaw will be closer to 4.30 as long as you train smart
bburn plO.dder    pirate
21/10/2011 at 10:03

Completely "off topic", but I have just spent half an hour trying to get Stone Roses tickets, only to realise that it's the same weekend as Outlaw.

What a numpty, good job I didn't part with any cash

21/10/2011 at 10:18

I too am going to follow the FINK program. What do people think about what program to follow? Did a Marathon this year, olympic tri's in the past and a few 100mile + rides over recent years. Hiwever havent done much cycling and swimming in the last year as concentrated on the marathon.

Spent the last 6 weeks getting up to speed on the bike and in the pool and going to carry on doing all three regularly over the coming months. Was thinking of going for the competitive but with a busy work life am thinking of the intermediate. What are peoples opinions? My ego is having trouble not taking on the competitive program lol!

Orca    pirate
21/10/2011 at 10:32

I had similar problems last year in deciding which one to go with. In the end I bit the bullet and went with competitive but I have to confess, I'd say I only got about 80% of weeks 15 to 25 in but made sure I hit the key sessions. It worked OK for me.

My stake in ths sand. Well I blew my targets completely out of the water this year so I'd be delighted with the same swim and the same run but I'm doing Austria and the bike is supposed to be pretty fast and I'm hoping with some good consistent bike training to get the bike to about 6 hours. I mightn't get anywhere near it but "Aim for the stars" and all that good stuff!

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