Fink for Outlaw 2012

marshallini wrote (see)

I've entered the Outlaw and I've got my Fink plan set up and ready to go.

My problem is I've worked out my training zones, but I can't get anywhere near them on the bike.

I was doing mile hill repeats yesterday and blowing hard but barely got out of zone 1.

When I'm just cycling, taking it easy, my HR is about 100-110bpm. Pushing it 120-130. I find it hard to get much above that and then for balls out 10 mile TT I still only averaged 142 bpm.

There is no way I can see myself  holding Zone 2 (136-142bpm) for 1 hour (week 1, day 6) , nevermind 2:30  (week 7, day 6)

Any suggestions..................please.

I've got 7 weeks to to sort it out.

Cheers,

Chris.

If you having real trouble with HR zones then my advice (I am qualified as a personel trainer, just as a hobby) is used the Percieved rate of exertion scale, RPE1 =sedate stroll pace up to RPE 10+ maxed out pace couldn't go any paster and want to die pace.

zone 4= rpe 9

zone 3= rpe 8

zone 2=rpe 6/7

zone 1= rpe 5/6

I hope this is of help.

I have had a look at the fink plan and it does look good, as long as you have the time! IronHolgs on his blog also added 2 strength/core session, I would definately recommend this, as you will benefit when you start getting tired on race day.

Im gonna pop in on the thread as well, as I have the bike leg of a relay,if thats o.k?!

I used the intermediate FInk program for Outlaw last year with the following basic adaptions:

- I may not be a fast swimmer but I'm quite happy with it so I ignored all the swim sets and went to myclub session on a Thursday night as my only swim a week up until the beginning of April when I added in an OW swim on a Saturday morning (these were my longer swims rather than the club set).

- I dropped the Friday run and replaced it with a spin class as I'm a runner so wanted to work more on the bike. Towards the last 4-6 weeks I stopped going to this.

- I did a two 100 mile bike rides but otherwise stuck to the suggested times so my 5:30 rides had me doing around 80M, which are the bread and butter of ironman training

Although having the long bike on saturday means you have tired legs for your run on sunday, this gives you an idea of what it's like to do long runs tired so I think it's the best way to do it - you are looking for time on your feet on the run, not distance.

This year for Henley, I marathon trained up to the end of May with a spin class and medium length ride, three runs and a swim per week. After the marathon I changed to a combination of 'just finish' fink plan (for the weekdays, but again ignoring the swim sets) and intermediate fink plan for the weekend sessions and raced a PB by just under 45 minutes.

yes it does say about adapting from run to bike in the Fink book in the section which covers heart rates, it is quite different

I agree with which witch as an ultra runner to run on tired legs will train your body to cope with this you cant miss the bike on the day and you will be knackered so teach yourself both physically and mentally to cope with this.

hi guys, heres my zones, many recommend a 5% difference, if you are lucky/unlucky enough to be as old/unfit as me and your zones are similar i saved you the effort of some math  

i will be following a sort of fink plan albeit tailored to my weaknesses which will probably mean ill be doing extra everything. - on the plus side i started off serious swimming today with a 4050m swim in 1.41 so at least i can get into the plan with confidence i can do the distance - not so long ago i was in the Cr@pswimmers thread

hope to see everyone at the finish line come july 1st

Great thread Chilli for my first IM I releigiously followed Fink 10 weeks of the get round and then switched to intermediate when I realised I had pitched myself to low and I cruised the first IMUK IN 13:36 and had a whale of  a time I now use a personalised version of the competative and have got my best time down to 11:12

Three points I found I am  a OK ish swimmmer 1:12 at IMW this year, there is far to much swimming in this programme unless you are a fish you will never finish a set in the alloted time I just did as much as I could in the allotted time. I now only swim twice a week for an hour a piece until 7 weeks out then do 3 lots nearly all open water I hate pools

with the time gained from binning a swim set I chuck in another bike, bike fitness really is the key to cracking this beastie

I always did my long ride on the sunday and long run midweek the idea is to recover from each sessoin before the next comes along as the volume builds this becomes really important

No ironman for me next year but I plan to be handing you all drinks at the pirate feed station so I will enjoy reading your jorneys on this thread

Wow Dk. My Z2 finishes at 173bpm!

My plan is to run with the club Tuesdays,race XC with them Sundays in the winter and tag some slow mileage on afterwards. I'll find a Tri club or swim club for Thursday eve, and use their recommended swim sets for the Tue/Fri.

I've already done some long runs after the long bike. It does make it harder, but that's more like real life that way.

I'm up for this whole fink malarky....but worried about being able to fit all the training in, and I've had two successful years of fitting in 5 runs per weeks through winter & spring.

I'm planning on incorporating a marathon training plan throughout the spring anyway, but I'm also got a programme for the gym to improve my core strength (which is spectacularly cr*p).

Currently already doing a long mid-week bike (45m) & Sunday long run, just to show myself I can fit them in.  Enjoying an hour pool swim each week as well.

I won't be able to start fink until boxing day as the xmas period is pretty much a write off for me (working in retail) but I always run boxing day morning as the start to my 'new year' campaign.  But I'll work hard to catch up to the rest of you. 

Sort of looking forward to it.  Sort of.

Some great advice on here already - thanks everyone.

I'm thinking of biting the bullet and buying some aero bars to learn how to use them now before the miles start clocking up. Is there anything I should be looking for please anyone cos there are loads at all sorts of prices.  Thankyou.