Iron Distance 2012 Training Thread

IronCat5, are you referring to Fink zones?

Running pace started about 8:55 ended at about 9:05 min miles. That’s the pace of all my long steady runs. Well it’s actually a run/walk (9/1min intervals) so the running is a bit faster, then the walk slows down the average. Left to my own devices I default to that pace, I’m thinking about trying to hold it to 9:30 pace or even 10:00 at the start of the run but it’s so difficult to train at that speed when you’re fresh.

OC.. Thanks for the details, this has been a really useful discussion/learning process for me.  I will have to test my HIM pace because I have no idea what it is

I have been using TrainerRoads and virtual power recently to do a 2x20 threshold session each week and then some over gearing work. I think this is paying big dividends in bike fitness and has also given me some good data about power/HR, both at and below threshold. I now have an idea of what average HR I ‘should’ be pacing at so I’m going to do some test rides to see how my HR drifts and how hills affect it.

I did a lot of reading yesterday about the Ironman bike leg and pacing, and it seems that going out too hard even though it feels a dead easy pace at the time is probably the most common problem for poor runs. Short of having a power meter to follow it must be real hard to know when you’re going too hard at the start.

Hey Slower,

Bad luck on that ride, sounds pricy! Still, impressive to get in the time training despite it all.

I should have arranged to say hello in Tenby on the LCW. If we finished in a similar time on the sportive then I was maybe drafting you for a good chunk of time as I saw the same bikes come and go, over and over again towards the end 

thanks guys! what an awesome race Roth is, new PB of 12:41 including 6:37 bike time

hope you had a good one PUP.

chuffed for you WW. Great racing.

Enjoyable session for me tonight. 45 mins turbo in front of the Tour TT that I'd recorded. Tried to match Wiggo's cadence and failed spectacularly.... even in the most pathetic gearing ! Then dropped into a threshold run - bit more than 3 miles around the block. Looking forward to developing that session. I think my focus on run economy is working. Couldn't be any worse, so improvements are easy!

Well done WW. Good jawb!

Crux - yes, Fink HR zones.

Slower - I bought 4 80mm tubes, and have to remember to take the correct stock out with me. I think I'm going to need 2 new race tyres soon, as some training on them has caused some damage. I'm amazed the front is still together with the impending hernia. How I sliced the tyre like that I don't know.....sure it wasn't like that the other week. Doesn't bear thinking about .

Well done, WW - and it sounds like you had a great time there .

Sorry to hear about your ride on Sunday, STIL, though the TdF session today sounds a bit serious!

Rest day for me, as I'm recovering from Cowman yesterday. It was completely un-Piratey as far as I could see, until an incognito Plum revealed himself to me (as it were ) out on the bike - great to meet you, Plum!

I didn't enjoy the race that much, perhaps partly because it came after the great Outlaw weekend, though nothing really went wrong. 

Swim - really busy and lots of biff until the second buoy, never getting into a rhythm until the second (of two) laps. Thought my time of 40 mins was OK though, until I saw that most people were 35 mins or below!

T1 was was wobbly as transition was a quagmire.

Bike was the most enjoyable bit. We had very little rain, light winds, and the course took me along roads I used to run on years ago. Legs were burning quite early, for a relatively low speed, but I put that down to the after-effects of the Outlaw bike last week. Pirate kit brought out a few cheers of support. 57 miles in 3.02.

Run was short, rerouted because of the wet ground. Since I was fading by the last third, it may have been a good thing.11.85 miles in 1.35. There was a slightly uphill out & back loop, and seeing people appear to fly back down was quite encouraging!

Only 2 fast people showed up in my age category, so I fluked a third and actually stood on an actual podium, actually! 

So, no more racing now until IMW - just steady training and a bit of volunteering for a few Big Events before then...

Legend, Joddly! Admirable sandbagging that your podium only happened because all bar two of the competitors were bobbins . Congrats and well done.

orsum, well done on the podium joddly!

Crikes Joddly you always end up on a podium these days!   Well done great bike time.

WW - congrats on Roth, sounds like a great race

I've just entered the Little Woody - sounds ideal really - a proper grass roots tri and free camping!  Really looking forward to a focus again - sad isn't it 

Well sandbagged .. yet again Joddly 

25th August Max - have a look at the website ( sorry cant do links)  Trev who runs it is very well known to some of the Pirates and is a top guy.  I just like the look of the grass roots feel of it - seems like tri probably was before the IM train arrived!  Also its one of those events where we use it or probably lose it.  TC does a good write up of it over on tritalk.

Great racing WW and Joddly.

Impressive training for you Welshies.

I am in post event limbo. Have now managed a couple of runs and a spin on the bike. Any advice on a maintenance program?

Feeling very ropey today following a long swim at Salford Quays last night. It's not Salford's fault.... no slur on the water quality. I just ought not to have drunk quite so much of it! I've been the Mucus Monster ever since, which resulted in a very bad night's kip. Somebody recommended me Beconaise, I think, a while ago. I'll have to follow that up. Anyway - a 4km splosh done, which feels good. "Filler" day today before an early morning brick tomorrow. I shall implement some of the tips from my new mentor for faster trotting. So....  other than having trashed my bike, it's all going OK so far .

Massive well done to Joddly & WW

Good swimming STIL . My last trip to Salford Quays , involved lots of ship canal water followed by a cheese buttie in the car on the way home,  ended with a very gurgly stomach, so I can sympathise.

Iron Muffin wrote (see)

I am in post event limbo. Have now managed a couple of runs and a spin on the bike. Any advice on a maintenance program?

 

Me too! I don't want to loose the hard earned fitness. I'm not sure how much to do at the moment.

Events wise, all I've got planned so far is a sprint in August and an Olympic distance in September.

Any advice would be welcome

Big Woody swim last year Fantastic venue and water quality. Not only could see the swimmer in front you could see the swimmer in front of them.

joddly wrote (see)

Well done, WW - and it sounds like you had a great time there .

Sorry to hear about your ride on Sunday, STIL, though the TdF session today sounds a bit serious!

Rest day for me, as I'm recovering from Cowman yesterday. It was completely un-Piratey as far as I could see, until an incognito Plum revealed himself to me (as it were ) out on the bike - great to meet you, Plum!

I didn't enjoy the race that much, perhaps partly because it came after the great Outlaw weekend, though nothing really went wrong. 

Swim - really busy and lots of biff until the second buoy, never getting into a rhythm until the second (of two) laps. Thought my time of 40 mins was OK though, until I saw that most people were 35 mins or below!

T1 was was wobbly as transition was a quagmire.

Bike was the most enjoyable bit. We had very little rain, light winds, and the course took me along roads I used to run on years ago. Legs were burning quite early, for a relatively low speed, but I put that down to the after-effects of the Outlaw bike last week. Pirate kit brought out a few cheers of support. 57 miles in 3.02.

Run was short, rerouted because of the wet ground. Since I was fading by the last third, it may have been a good thing.11.85 miles in 1.35. There was a slightly uphill out & back loop, and seeing people appear to fly back down was quite encouraging!

Only 2 fast people showed up in my age category, so I fluked a third and actually stood on an actual podium, actually! 

So, no more racing now until IMW - just steady training and a bit of volunteering for a few Big Events before then...

 

top effort Joddly! nice podium too 

Yep someone said it was like looking down a mini Grand Canyon. it is impressive when you walk to the edge.