Fink for Outlaw 2012

All training together! :-)

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Orca    pirate
26/10/2011 at 09:51

Ah OK, I understand now. I don't think it's something I could do though as I don't think I could put myself through the IM training without having an IM race at the end of it. But I get where you're coming from.

Mofo, I've been feeling the same way. I've just been swimming, eating, putting on weight etc etc. I start IM training on November 21st (giving myself a 2 week cushion to account for work and life getting in the way during the 30 week training cycle) so over the next four weeks, I'm easing myself into it, improving my diet, starting to fit in one run and cycle a week, bring it up to 2 a week by the time training starts. Like OC says, it gets to the point where you just have to bite the bullet.

OrangeCannon kona-5    pirate
26/10/2011 at 10:26
Orca wrote (see)

Quick question for those who have done multiple IMs. How do you get the motivation back year after year. I'm not scheduled to start training properly for another month and am just ticking over at the moment but even at that, I'm struggling with motivation.

well...  year 3 hits and here we go again. 
I had a month off, and now I am raring to go.....  3 reasons I think

  • I found entering a hard, early race is motivating!!!! ie I am racing 6 weeks ahead of Outlaw.... and its harder   that concentrates the mind a little....
  • I struggled last year, and ended up getting a coach - now someone tells me to do and its all a bit easier to get going
  • The thing I am missing is having a life.....
    It was nice not getting up early
    I was supposed to start painting the house but oops.  Training is way more prefereble to DIY
AndyB99    pirate
26/10/2011 at 16:41
hey people...for those of you that are unsure about HR zones and especially base training...as i was last year...he's a good simple article on why low HR training is the right thing to do...i'm following the maffetone method right now till December to build a proper base...so maybe if your itching to get going this is a place to start rather than repeating weeks of the training...one other bit of advice....be patient...i promise if you start now all guns blazing you'll be sick to death of it come may...and you'll miss your peak or peak to early.

anyway...Base training

http://www.markallenonline.com/maoArticles.aspx?AID=4
26/10/2011 at 17:03

Thanks Andy, thats a very good article.  Not sure about his calculation for aerobic training zone though.  Sounds a bit simplified. But I'm sold on the endurance base philosophy.

AndyB99    pirate
26/10/2011 at 17:08
well if you look up maffetone method there is a whole book on it...and it uses that calculation.
its not the simplification i'm struggling with...its the low HR...i'm 41...so based on that calculation my max HR should be 139.....and i'm just about able to keep it in that running down hill...but flat it rises a little above it...and i have to walk up hills.
It makes for an easy workout but it supposed to get more stable at faster speeds as you go on.
Just an idea for something to do while you wait for December the 5th!!
26/10/2011 at 17:15
Hmmm - I'm 53 so I'd have to train at 127 or 132 if I add of 5 for age being nearly 55.  Parker's compleat idiot calculation gives me a training zone at 70% of 142 and even that is hard to keep down.
26/10/2011 at 20:40

@Orca, thanks for the Fink info. I think I may get that book. The programme I used for the 70.3 was on Beginner Triathlete which is a bit of a misnomer given the IM plan peaks at 18 hours per week. Recipe for burnout..

@Andy: 'm aware that monitoring your heart rate is essential, not only during training but also at rest. General rule of thumb is that if your resting HR (first thing in the morning before you get out of bed) is 10% higher than it normally is, your body is under stress, and you have to either skip training that day or take it really easy. These past ten months have made me realise how important rest is and 18 hours per week doesn't allow for much rest! 

I'll get Fink and see what he says. 

26/10/2011 at 23:15
Orca wrote (see)

I believe I only averaged 11 hours a week on my first one and still ended up completely over trained.
Fink's Intermediate plan only has that much in the peak phase of the Intermediate program. An average weekly total of 13 hours a week can add up to a lot of training!

I've just dug up my 2004 training log;  

Average 10:30 hours a week - I was struggling in the last few weeks before the race, I could've been over trained or just suffering with an unrelated random illness?

wk 1 - 20 hrs . wk 2 - 8 . wk 3 - 10 . wk 4 - 17 . wk 5 - 13.5 .
wk 6 - 18.75 . wk 7 - 18 . wk 8 - 5 . wk 9 - 2 . wk 10 - 8.25
wk 11 - 15 . wk 12 - 15 . wk 13 - 9.25 . wk 14 - 9.25 . wk 15 - 7.75
wk 16 - 16.5 . wk 17 - 12.25 . wk 18 - 8.25 . wk 19 - 8.75 . wk 20 - 6.25
wk 21 - 1.5 . wk 22 - 9.25 . wk 23  - 3.75 . wk 24 - 2.5
wk 25 - 16   - Race week: (includes 12:38:08 for the race)

I'm on week 6 of my preparatory training and I've averaged 18.7 hours a week;

Wk 1 - 22.5 hrs . wk 2 - 23  . wk 3 - 16.75 . wk 4 - 14 . wk 5 - 17.25

Orca    pirate
27/10/2011 at 09:42

That's seems like a massive amount of training on what look like random weeks.

20 hours in week 1??? For me, that would be the fast track to illness and injury!
What is the thinking behind it?

27/10/2011 at 12:44
Why are you weeks so random hours wise? Wk1 20hrs? wk2 8hrs? Wk21 1.5hrs?
27/10/2011 at 18:41
Orca wrote (see)

That's seems like a massive amount of training on what look like random weeks.

20 hours in week 1??? For me, that would be the fast track to illness and injury!
What is the thinking behind it?



Silver Trucker wrote (see)
Why are you weeks so random hours wise? Wk1 20hrs? wk2 8hrs? Wk21 1.5hrs?

During Dec and Jan (weeks 1-9)  I was doing loads of "random" stuff in the gym. Spinning, aerobics, rowing, swimming, steppers, cycling, treadmills etc etc, all geared towards nothing in particular.

Some days were very long (e.g 73k of rowing and 14km swimming (both non-continuous) You could put all that down as base training.

I think I decided to do the race and entered at about week 9-10

Once entered I started "training" I had absolutely no plan whatsoever and just did what i felt like on the day.

Swimming -  I'd done some long swims during weeks 1-9, but from week 10 I only did 3 race distance swims.
Average 2800m per week
(week 10-25)

Cycling - Nothing much in Dec -Jan.  Started on the road February.   Longest ride was 103 miles, plus one 90, an 80 and couple of 70s.  I had some ITB trouble and barely cycled for the last 5 weeks.
Average 80 miles per week
(week 10-25)

Running - Three 15 milers and a 18 miler on the treadmill during Dec -Jan . I did a 16.8 miler in week 11. a 20.2 miler in week 15 and a 21.7 miler in week 18. that was it for long runs.
Average 18.6 miles per week.
(week 10-25)

(Week 21 - 1.5 hours - I had a bad cold.)

Orca    pirate
28/10/2011 at 13:07

To me you had a great race but did it mean your personal expectations?

Have you done another since with a more structured plan? Just curious to know if there was a difference in performance.

28/10/2011 at 15:23

This looks like being the 2012 equivalent of last year's "Iron Distance Training thread", which I found really inspiring and motivational. I did Outlaw last year as a newbie and loved it. If you lovely folks have half as enjoyable a journey as I did, you'll find it enormously worthwhile and fulfilling. I've entered IM Wales for 2012 and I'm undecided whether to do other races, because my lovely and supportive other half is doing OUtlaw, and that's our prime focus for the year.

I followed Fink fairly closely last year and found it really solid. Just checked my log and I averaged just 9.1 hours per week over 30 weeks. That went up to 12.3 hours per week for the last 7 weeks. I went from being a lardy, retired, front row rugby forward with no endurance sport background to a 12:40 finish at Outlaw, which I was pretty proud of. So if that rings any bells with any of the newbies, perhaps you'll be reassured that what seems crazy now is very achievable for anybody. Some things I think were important;

- Do stick to the heart rate training. You'll feel snail-paced and ashamed for a while, as dog walkers overtake you on your run, and kids on BMX's whizz past you on the bike. But your pace will increase in time, and come the run leg of Outlaw, you're not going to give a toss how quickly you can run 6k
- Focus on the prime workouts. It matters more that you commit to a long run, bike and swim and just fit stuff around it
- Do your bricks. I didn't do many and I really ought to have done more
- Be patient. Finishing your first Iron Distance event will feel less and less likely for a while as your training progresses, which may sound counter-intuitive. But when I started off, it felt like a jolly adventure. It was only when I was doing 10-mile runs on a Saturday and then 60-mile rides on a Sunday that I started to freak out a little at the enormity of it all

Hope that helps. Have fun!

28/10/2011 at 16:00

Although it is Fink for Outlaw, I now have the book and am using it for the single enduroman in early June. As it happens I started yesterday. I have had to develop it into an 8 day week due to me working shifts but with the amount of work I think 2 days off a week will be OK. It is 28 8-day weeks until Enduroman so I will need to lose 2 weeks somewhere but I'll worry about that after the base phase. It makes a lot of sense to build a big foundation before any higher intensity stuff. A house would crumble without it and I'm sure your body is the same.

I have found some great stories/personal accounts etc on here that are all really inspiring to me to really get on and do it! I have been lazy for 6 years sports wise but in that time have either been working or child minding as myself and Mrs Chilli work opposite each other. Now the kids are both in school all day I have really enjoyed getting out on my bike again and continued to do a bit of running. I hated running before and only did it because it seemed to be easier to fit a session in rather than getting out on the bike. Its all like a fresh start.

Anyway, here's to next year and the 6 months in between.

28/10/2011 at 17:51
Orca wrote (see)

To me you had a great race but did it mean your personal expectations?

Have you done another since with a more structured plan? Just curious to know if there was a difference in performance.

My target was sub 13 hours;

swim - expected 1:15  - actual 1:08:46

bike--- expected 8:00  - actual 6:51:40

run---- expected 3:30  -  actual 4:25:02

The swim was better than expected and the bike was a lot better.  With hindsight a 3:30 run was a totally unrealistic target, I got to about 15 miles and resorted to a run/walk stratergy.

What I gained on the bike I lost on the run, which still brought me in under target so I was happy enough at the time. Over the years I have become less and less happy with my performance and that is why I'm doing the Outlaw.

I didn't do another triathlon until Bala Standard this year.  A nice 7 year gap that included no swimming or cycling.

Bedders..    pirate
28/10/2011 at 19:20

Sorry if this has been asked before but can't be a**ed to go back on the thread.....

Has the new Fink edition 2 book got anything in it markedly different to Edition 1?

29/10/2011 at 22:44

can anyone who has done Outlaw before let me know what drinks/bars/gels they have out on the course?

I figure that I might as well start practicing with stuff to try and get used to it.

OrangeCannon kona-5    pirate
29/10/2011 at 22:51

high 5...

The drink was a berry flvour, and we gave out lots of fruits of the forrest gels.....
They are not bad....... 

There were also bananas on the bike (but we ran out after about 5 hrs)

Someone else way help with the run, but the year before they also had cola and jafa cakes, (nicely melted)

Edited: 29/10/2011 at 22:53
29/10/2011 at 23:29
Ta very much
30/10/2011 at 00:09

From this years race info sheet;

Nutriitional Information
High5 will once again be the official Outlaw Triathlon partner. On both bike and run course there will be High5 Energy Source Citrus and High5 Energy Gels and Energy Gels+ - mixed flavours

Just read thru the rest of the info and can't see anything about loos on the run course, does anyone know if there were any? (just in case)

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