Fink for Outlaw 2012

All training together! :-)

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13/10/2011 at 21:42

Intermediate Programme (medium hours)

Week 1

Monday - rest

Tuesday - Swim #33, run 0:30 zone 2

Wednesday - Bike 0:30 zone 2, quick change to run 0:15 zone 2

Thursday - swim #34, bike 0:30 zone 1

Friday - Run 0:30 zone 2

Saturday - bike 1:00 zone 2

Sunday  - run 0:45 zone 1-2

Total: 6 hours

13/10/2011 at 21:43

Competitive Programme (Long one)

Week 1

Monday - rest

Tuesday - swim #1, run 0:30 hrs in zone 2

Wednesday - Bike 0:30 zone 2 quick change to run 0:15 zone 2

Thursday - swim #2, bike 0:30 zone 1

Friday - run 0:30 zone 2

Saturday  - bike 1:00 zone 2

Sunday - run 0:45 zone 1-2

Total: 6 hours

Swim sessions:

  1. 300 wu, 8x50dr, 12 x 100 @ 20sec, 8x50dr, 200 cd
  2. 300 wu, 8x50dr, 3 x 125 @ 20sec, 2x175 @ 30sec, 3x 125 @ 20 sec, 8x50dr, 200 cd
13/10/2011 at 21:44

Yay go Saffers. Outlaw 2012 is about 261 days away

13/10/2011 at 21:45

There you go as promised. Mmmm, interesting that the intermediate  and competitive programmes start the same.

How vital is it to train by heart rate? I don't own and monitor and haven't a clue what my heart rates are/should be or whatever the terminolgy is.

13/10/2011 at 21:47
TJ1004 I have Profile Design Airstryke 2000.  I prefer the shape.  I rode with a friend whose hands seem to slip along the straighter bar type so I opted for the Airstryke and once I got use to getting down on them with the flappy bits, I really like them.
13/10/2011 at 21:48
Hey LN, how you doing?    261 days ooooh plenty of time to get serious then.
IronCat5    pirate
13/10/2011 at 22:05

IIRC the base phase for Intermediate and Compettitive is the same.

I started with a Tesco HRM, but have a Garmon 305 now. It is well worth getting an HRM (or Garmin).

13/10/2011 at 22:05

Chilli if you have not got a monitor go by Rate of Perceived Exertion using a scale of 1 to 10. 1 = resting, 10 = flat out sprint max effort. Some scales are 1-20 or 1-5 but 1 is always dead easy and top rate is max effort possible.

I aim to start next week and will be shuffling around the days to fit in work, will see how much I can do realistically.

13/10/2011 at 22:08
Having come in late to the thread and I have read back like a good girl but can you just tell me Chilibean, the Week 1 plan you have posted above, is that to be starting next week?
Darkness    pirate
13/10/2011 at 22:12
5 Dec start, but can repeat week 1 from now to then as groundwork should you wish?
13/10/2011 at 22:17

Steady - that's good cos that's what I do already.

Yep, Saffers - what Darkness said. The date for 30 week plan is 5 Dec. Although there is some discussion about starting a couple of weeks early to cater for Christmas and an unforseen event that will probably crop up for all of us at some point.... but I'm not sure we've come to a decision about that yet....

13/10/2011 at 22:24
Ahhh right, okay thanks for that.
OrangeCannon kona-5    pirate
13/10/2011 at 22:31

just like to reafirm the odd comment re fink and swimming

  • there is wayyyyyy to much swiming in there for some
  • there is wayyyyyy to little bking in there for others.

 (but I am a crap swimmer / reasonable biker)!

For comparison to Fink , shall I post my weekly sessions...??  
NOTE - I am not a beginner, and am aiming a top 15-20% finish

My Lanza program week1 - re-establish bike/run commute with a big bike to see how / if I can handle it..

Monday  ride 1.5, run .5, gym .5
Tuesday run  run.5, ride 1.5, stretch .5
Wednesday  ride 1.5, run .5  swim .5
Thursday  run .5, ride 1.5, core .5
Friday  day off
Saturday plan swim .5, run 1
Sunday bike 5!!! 

Edited: 13/10/2011 at 22:45
13/10/2011 at 22:50
Orange.C is that bike 5 hours?  In week 1?  I think I am going to get a shock with this training thing.
MovingAlong    pirate
14/10/2011 at 09:09
Like Steady, think I'll attempt to get organised from next week and start making sure I'm covering the session during the week.

Because my swimming is crap think Monday might not be a full rest day as I've got access to tri squad coaching on a Monday morning. Cardiff half this weekend so will be knackered, but will be doing my utmost to make it to the pool on Monday!

*gets spreadsheet out to make up a plan for next week*
14/10/2011 at 09:12

I found starting getting back into the routine of training for a few weeks before I started week one really helped.  Btw, remember it's inevitable you will miss some sessions for whatever reasons. Just make sure you prioritise the key ones.
 
I think it's all good to record in some what what you've done so you can look back in x weeks time and look how far you've come. 

Edited: 14/10/2011 at 09:13
14/10/2011 at 10:05

On your comment chilibean on heart rate yes it really works you dont need anything flashy just something that tells you how fast your heart is beating.

Start with max 220 minus your age and work off that in Finks book it gives you a work out to get a slightly more accurate figure the whole idea is if you dont over work your heart each time you go out it will get fitter it is amazing how slow you have to run at the start but equally amazing how quick your pace picks up as your heart gets fitter. I have used one for years and have managed to fit 6 days in and feel reasonable at the end of the week.

MovingAlong    pirate
14/10/2011 at 11:51
Chilibean - just to agree with pcphil, I started doing HR training at the start of this year for running. Its amazing how slow paced runs are when actually in the recovery zone. Touch wood I've not got injured this year, and I put a lot of that down to the HR training. (Whereas previous I probably did too many miles at too fast a pace)
14/10/2011 at 14:00
OC thats a big week to start a 30 week proram i would be burnt out by week 15 for sure respect!
bburn plO.dder    pirate
14/10/2011 at 16:29

Hi, mind if I join in

I'm planning on roughly doing the Fink intermediate plan.

I've already started sort of doing some stuff, i'm doing about 7-8 hrs per week, plus 2 weights/gym sessions. Its working out at 2 swims, three bikes & three runs.

I've also signed up for a spring marathon (Manchester), so I'm a bit confused on how that'll work for training, but I think i'll worry about it after Christmas.

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