Fink for outlaw 2013

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08/01/2013 at 16:08
Yup fink is bike lite

Ideally you want 60% bike 20-30% run 10% swim.....
(there was another thread re %'s but bike alot, run abit, swim a bit

Run frequency is more important than length so do some of those as 30 min runs or 45 mins when/if you are handling the volume.....

Also those runs should probably be done at steady......z1/2
Edited: 08/01/2013 at 16:11
seren nos    pirate
08/01/2013 at 16:12

i'm  upping all the long bikes from the start as i feel it is way too light...........keeping the zones down.......but the times especially when you are slow would not get the miles in the legs that i need

08/01/2013 at 17:27

I'm also upping all the bike rides from the start as well as fitting in an extra bike per week, upping the runs too but if I start to struggle will cut back to Fink levels.

08/01/2013 at 17:32

I'm doing the same. More bike per week and a longer one. 5.5 hours max bike ride will never do me - I'll still be able to see the start line

Mind you, I'm no expert.

08/01/2013 at 19:24

Good stuff. Looks like I'm not my own then! 

Razor51    pirate
08/01/2013 at 19:45
1200 mt swim in 25mins and 1hr run in Z2 yesterday, I'm taking my rest day today .
08/01/2013 at 19:49

Swimming again for me today. Good session but I've got a stinking cold again. Can't stop sneezing and blowing my nose. Think the chemicals don't agree with me

09/01/2013 at 11:16

Brick session done last night, I really HATE brick sessions they are the worst.

However I'm not feeling 100%, not ill as such but I think the kids lurgy is trying to get me. Either that or the cats attacked me with baseball bats overnight.  Lousy nights kip so skipped 6.30 am 1hr run this morning, and I'm going to leave it skipped and just do the rest of the week rather than trying to fit it in.

Could be bad could be good but decision has been made.

09/01/2013 at 13:17

missed my brick session this morning, but have secured permission to attempt it tonight

just a quick question - the run element of the brick - is that Z2 or is it ok to put the hammer down ?

- i do like to put  the hammer down to shake the bike out of the legs....

09/01/2013 at 13:21

I've been doing my long run on Fridays, rest day Saturday and long bike on Sundays because this fits in with life better, but I've just been reading on another thread that the long run should come the day after long bike to get legs used to it. Does it really matter about the order. Really want to keep Saturday as rest and Sunday as bike.

09/01/2013 at 13:43

SL fink lists it as a Z2 run, sorry. It's about all I can do to stagger along!


SS nothing is set in stone , some people posted that they split to two long sessions up to make it easier, others say that since on the day you run on tired legs after the bike that it's best to do them in the right order on following days, which I guess is why Fink puts it in the plan like that. Overall I guess it's more important do actually do the sessions , then order is a bonus if you can manage it?


Mr StOat    pirate
09/01/2013 at 14:35
I take it any extra is ok? Most of the plan so far is z1-z2 but parkrun is never that slow. As long as I make all the rest of the runs and rides as prescribed, or even sacrifice a z2 run for parkrun - is that ok?
09/01/2013 at 16:03

7755matt  that's a question I have been pondering myself.

Mr StOat    pirate
09/01/2013 at 16:06
Tbh I'm just going to do it. Parkrun Saturday morning then long bike sometime Saturday (I'm tempted to bike to parkrun, do 5k then bike after)

Then long run sunday
seren nos    pirate
09/01/2013 at 16:10

if you have any niggles then i would do your long run before your long bike as you don't want then to run on tired legs and make the niggle an injury.........I think you need to look at the plan and then use common sense........

i will laso be doing a few races with higher heart rate but trying to keep the long sesions all low heart rate........

Mind today was so beautiful.perfect biking weather that I just kept on biking some more and then some.............over 72 miles done.........over 5 hours........tired now.but got to get the miles in when they are offered on  a plate

09/01/2013 at 16:13

nice brick session this morning - 40 mins on the TT followed up by a 25 min run. weather's getting a bit colder now so am praying for NO ICE this weekend as i'd like to get out on the bike on Saturday

seren nos    pirate
09/01/2013 at 16:54

today was one of those amazing days.not too cold .. not hot......i was in shorts for the second skies and sunshine..not much wind....perfect.........

Razor51    pirate
09/01/2013 at 22:28
Nice ride Seron, it was quite mild here today as well.
10/01/2013 at 08:22

Seren - as a matter of interest when you go longer than planned on the bike do you not have a route worked out to start with? And if so at what point do you decide to add some? Do you get home and cycle off again?


10/01/2013 at 08:26

I normally have a route planned, but a lot of my routes have places which I know that I can add an extra 10 - 20 miles in during the ride if I want to, or when I get to a mile away from home there is a loop I can do with a nice hill in which will add another 20 miles onto any route.

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