Fink for outlaw 2013

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09/07/2013 at 18:15

I'm definitely with Seren.

My training rides were all 13-14 mph (until I tapered!), and even a 5 hour ride would only have got me to 60-70 miles.

I definitely needed to know I could do the distance.

So much of this is confidence and mind games, and I wouldnt have managed 112 on the day if I'd not done 90-110 milers in training.

That said, I probably did end up doing too many and definitely reached a point where all I was able to do was churn out slow bike and run miles. I couldn't entertain the idea of intervals/ efforts/ tempo type stuff.

Seemed to improve when I tapered though..

09/07/2013 at 18:20

A good taper is worth loads K9.

I think that we're arguing the same point to be honest. If all you're doing is slow rides then doing lots of six hour ones (can't do much more than that every couple of weeks at most surely) would still leave you well short of the distance. I tend to take the view of working on speed during the winter (when the turbo is almost appealing and you don't want to be outside for long so do 1 - 2 hour rides on a heavier bike - in my case mtb or hybrid) then adding the endurance as the weather improves. My coach would have me doing regular five hour rides but nothing much longer (and that would only be around80 miles for me) but I feel the need for a century or two even five years after my first full distance. It's a confidence thing with me definitely.

BluePeter    pirate
09/07/2013 at 18:32
M...eldy wrote (see)

Ducks are useless for cover ....

Geese any better? Although the saying doesn't have the same ring...

09/07/2013 at 19:14

for what it's worth as a newbie that got pulled off the bike sunday you are both right, it's a mixture of endurance and speed.

I know that I can ride 100 miles did it a couple of times in training, the problem bit for me was the 70-90 mile rides on a regular basis. Up to 50 miles happily averaging 15.5/16mph then as it get longer it gets slower.

So my plan is to build over winter and concentrate on the 70-90 mile rides so that they are comfortable in z2 and at 15.5/16mph.

Then it's just swimming all f/c and managing a run!!

At least I got a big reality check and know what I need to work on.

09/07/2013 at 19:15

That sounds like a good plan TJ.

09/07/2013 at 19:48

This is for anyone out there who didnt complete the event on Sunday

In 2011 i entered IM Wales - I quit, the swim went badly and i asked a canoe to get me out. I failed I quit, I didnt miss cut offs, i just didnt have the heart

In 2012 I entered Outlaw - I completed in 12.53

In 2013 I entered again - I completed in 12.46

Without that huge disappointment of failure I wouldnt have tried so hard in 2012, to know how it feels to not finish will only make you stronger and more commited.

If the bike was your downfall this year (it seems this is where most fell short), get yourself a turbo, nothing like bashing a session out in the garage while theres snow on the ground in the cold winter months.

I know what it feels like and i know how you were feeling, just use those feelings you have now, they need to be your motivation to come back stronger

The Silent Assassin    pirate
09/07/2013 at 20:15

Well said JCD

We missed each other again this weekend


09/07/2013 at 20:21

I said hello a couple of times on the run and watched you beaming with pride when you finished with Jordy

BluePeter    pirate
09/07/2013 at 20:31

JCD was it you who I ran/walked with on my first lap of the lake with another guy, I think you were on your second lap?

09/07/2013 at 20:37

May well have been, I was walking with quite a few people but mostly Doner.
I started with intention of 4:1, this changed to 2 run:30 secs walk, which changed after about 8 miles to a lot more walking.

The Silent Assassin    pirate
09/07/2013 at 20:57
JCDigger wrote (see)
I was walking with quite a few people but mostly Doner.
Be careful who you mix with! He will get you signed up to a stupid 200 mile race before you know it


Britrisky    pirate
09/07/2013 at 21:17

To add my penny's worth - I followed the Fink intermediate to the letter ... until the peak phase, and then I ditched a swim session, made the brick an hour bike and an hour run, added an extra bike hour mid week, and did 4 x 100 milers, always staying above 15 mph, and the last couple were 16 mph. 

Running the next day was never very pretty, but I guess it was enough, with a good dose of pirate power on the day.

I was last pirate in - but I wouldn't have made it without the buffer of a bit of extra punch on the bike

seren nos    pirate
09/07/2013 at 21:49

so unless you can organise enough time to get most of the sessions in and to get the long rides in then I wouldn't get caught up in the excitemnet of it all......i would delay until your life style has changed a isn't easy.which is why finishing one is so sweet......

22/08/2013 at 22:51

For those of you who followed Fink for this years Outlaw what in hindsight were the good and bad points about it as a training plans as it might help those of us who intend to follow it for Outlaw 2014? 

Any feedback (good or bad) would be gratefully received.


Doner Kebab    pirate
22/08/2013 at 23:19

what i learned from Fink is that if youre into the technical side of things and like numbers and are willing to go into a bit more depth in your learning about getting fit you dont actually need Finks book. i followed it religiously for the first 18 weeks approx but found that i wasnt getting the gains that i was doing before Fink when i made my own plans. Fink has way too much swimming drills in (IMO) and time can be better spent unless you are a truely terrible swimmer. 

Just for a more complete overall knowledge read Going Long by Friel/Gordo. you can still follow fink but youll also know why you are doing what you are and then you have the savvy to adjust Finks plan for a more personalised approach. there are some big differences in approaches and what Fink suggests might not be as compatible with you as Joe Bloggs. the main one being - should you do your long  sessions on consecutive days? this is where i disagreed with fink and i believe that running on tired legs isnt necessary. i did my brick sessions 'sometimes' and feel that was enough. Something i still stand by but also realise that you arent me. 

On the other hand if you are not into learning about periodisation and adaption principles read Fink, follow Fink and ask advice if things go tits up

seren nos    pirate
23/08/2013 at 08:57

unless you are very fast then the hours on the bike just won't be enough in the majority of cases.......It needs an hour or 2 addedd on for slower riders to the long bike sessions.......

Running Postie    pirate
23/08/2013 at 21:27

I use the advance fink plan just as a guide but generally make my own plan

Nurse Ratched    pirate
23/08/2013 at 23:54

30 weeks is too long

+1 with Seren on bike hours

As an IronVirgin, I liked it because it gave me a structure when I didn't have a clue what I should be doing. As the weeks progressed and I felt more confident that I was heading in the right direction, my plan became more Fink-'ish'. 

Edited: 24/08/2013 at 00:01
24/08/2013 at 05:12

Hi guys - I'm starting with Fink in about a week, is 'Be Iron Fit' the most up to date source for his plans? Thanks.

24/08/2013 at 09:42

I'm planning to use the same plans to train for Wimbleball and Bolton next year. 

I've got it all in excel if you'd like?

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