Pre-Ironman training training

...no that's not a typo

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Lee the Pea    pirate
11/09/2013 at 19:12

So as an ironman DNF'er, getting to the end of an IM is still on my 'To Do' list.  However, i'm in no fit state to be contemplating one in the immediate future.

Many of you on here know me (fat and unfit!) and though i've dabbled in other triathlon distance and marathons, i've got a lot of work to do on general fitness, let alone tri-specific work.

so my question is this - what should i be focussing on in training to get me to a point where i can take on IM training (and suceed)?

Is it as simple as: lose weight, build general fitness to a level where i'm 'comfortably' doing about 6-8 hours sport a week, start to bring in tri specific training in all three disciplines, all the while trying to build core and functional strength, with the aim of getting to this point maybe about 8-10 months prior to the proposed IM date?

Lee the Pea    pirate
11/09/2013 at 19:15

I know in some respects i'm asking the bleeding obvious (i.e. swim, bike and run more), but I'd just be interested to hear what folk who maybe don't come from a background of generally being sporty tackled it.  I tried the whole 'nothing to IM' in 12 months approach, and i couldn't do it, but i know if i lack focus with a general aim to just do more, i'm not sure that'll work for me.

just interested in folks thoughts, thanks

WhizKid    pirate
11/09/2013 at 19:17

Use this time too get some nice miles on the bike over the winter.... Nothing major speed wise.... Do a bit of base running and try to do a race or two..... Concentrate on these 2 and just keep swimming ticking over (assuming your swim is not really slow)

Lee the Pea    pirate
11/09/2013 at 19:19

My swim is shit! Hahaha. I've got a marathon in April next year, so that's my focus at the mo, and was thinking of IM in 2015, so ages to sort it out, but also i've got so much work to do, need to think about it now, if you know what i mean.

defo need to work on bike over winter, as you suggest. I've signed up for. Swim smooth 1:1 sesh to try and help my swim technique.

congrats on the podium place at Henley btw! 

Britrisky    pirate
11/09/2013 at 19:40

I went from zero (well a bit of cycling to work now and then) to IM in under 3 years - first 18 months just running, Parkruns, then 10k then 1/2 mara and mara.

then went from one length to 1500m for an oly tri last Jul, 1/2 IM in Sept then Outlaw this year

Therefore I started by doing what I liked  a new bike raised my motivation for swim training, too!

 

WhizKid    pirate
11/09/2013 at 19:44

Cheers

anything is possible (lol see what I did there) a bit of determination and you can do it no problem, a mara is a good target... If your not going long is year how about a half? Reasonably cheap and a good gauge for fitness... Swimming is mainly technique... Cycling is surprisingly a lot technique but equally if not more strength and fitness.... And winter is the time too get out and get some base miles in like I said.... Focus focus focus get some races in there and say I am going too finish in bla bla time...... Tell your friends you are.... Trust me this makes you work... Or look like a tit works for me... I look like a tit

WhizKid    pirate
11/09/2013 at 19:46
Britrisky wrote (see)

 

Therefore I started by doing what I liked  a new bike raised my motivation for swim training, too!

 

So the new bike raised the motivation for swim training! I love cycling in the pool

Britrisky    pirate
11/09/2013 at 19:51

Oops - you know what i mean!

(only took bike to baths once - someone tried to nick it, so car after that!)

Lee the Pea    pirate
11/09/2013 at 19:52

Hahaha, thanks folks! Yah i've been thinking about a half IM next year, just need to figure out which one and when, as i really want to do well in this marathon first.  You're right about doing it for enjoyment though Brit.  to be honest my priorities are weight loss and just getting to a point where training/sport/exercise becomes a natural aprt of my life.  However, i need to at least think about races otherwise i'm rubbish if i have nothing to focus on.

i may have to try this 'cycling in the pool' malarkey, it might make my swim splits a lot faster

kittenkat    pirate
11/09/2013 at 20:16

Maybe work out why it hasn't worked before? And find a psychological tool to get past that point?

Also don't eat diet food, bleurgh!

The Evil Pixie    pirate
11/09/2013 at 20:24

Lee why not aim for the Wild Boar HIM next Sept?

Friendly, small and beginner friendly so happy for 8+ hrs meaning no pressure at all

Cake's done it twice - was my 1st HIM

11/09/2013 at 20:35

Me too Lee +1 Wild Boar - very chilled out, nice peeps, cheap fees and a strong Piratey contingent supporting! 

11/09/2013 at 21:34

Lee i am gonna be honest here please don't take this badly but i think you need to take a long hard look at your willpower and motivation , i see your facebook and Blog posts and they are very honest and self critical and full of good intent and then the next post you are on the hooch, out eating or missing training, also there is a lot of flitting and faddy kit ( them hangy band things come to mind )

It realy comes down to cutback on the crapfood and drinkies establish a proper training plan and stick to it no excuses unless you are dying or injured if you are injured and cant run say do something else and forget fads, gyms and gadgets just lots of biking and running in the fat burning zone and a bit of swimming and superstrong effort on the fodder and drink intake should see you right

11/09/2013 at 21:39
kittenkat wrote (see)

Maybe work out why it hasn't worked before? And find a psychological tool to get past that point?

Also don't eat diet food, bleurgh!

 

kittenkat wrote (see)

Maybe work out why it hasn't worked before? And find a psychological tool to get past that point?

Also don't eat diet food, bleurgh!

KKs right dont do diet food just "good" food lots of fruit n veg lean meat and fish cut the carbs back and watch the portion size jobs a good un

Britrisky    pirate
11/09/2013 at 22:07

Is there a Parkrun near you?

I love Parkrun, and now I try to time my long runs so that I end at Parkrun, because then the hardest miles become the easiest, if that makes any sense. 

Lee the Pea    pirate
11/09/2013 at 22:28

No offence taken at all Ridgeback, you're right in a lot of ways.  I know I do struggle with willpower and motivation big style, even when the desire and intent is there.  It is something i've struggled with for years, well my whole life really, when it comes to food, hence the reason i've ended up this size.  I've got plenty of determination in other parts of my life.  I have to say personally though, it isn't just solely about motivation, sugary crap is like an addiction - you wouldn't believe the arguments I have in my head about not eating it.  I know every reason under the sun not too eat it,  I know the effects it has, I know why it is bad etc etc etc, but I still really struggle to avoid it.  I know that will sound totally mad, esp. to someone who has loads of willpower, but that's my problem. And when i've eaten shit I have no energy therefore exercise becomes harder.  Vicious circle.  If it really was as simple as just saying "well i won't have that", i'd have cracked it long ago.  I know some folk will read that and just roll their eyes, but it is what it is, and i'm trying to deal with it.  Not saying that as an excuse, just a reason I guess.  I'm not stupid. I know it should just be a case of 'don't do it' but I struggle with that, hence the blog and trying different things to find a way that will actually work long term.  So i'm going to the gym and trying to get back to regular exercise to establish a better pattern.  I don't do diet stuff, i eat protein and veggies and good fats and decent portions, it is just the sugary shit i'm trying to kick - the rest isn't the problem.  I do get bored easily, so I like to try different exercise things - if I vary it up i'm more likely to stick to it though.

Don't get me wrong though, there is still an element of JFDI, which i'm trying to embrace, I guess it just doesn't come easily to me, working on it though.  Thanks for the post though, I'm not annoyed by it at all, I always appreciate your advice RBM!!

Lee the Pea    pirate
11/09/2013 at 22:29

Oh god and a lifetime of bad habits is actually a massive part of the problem - mindless eating, so working on breaking those bad habits and replacing them with helpful ones will go a long way to sorting me out!

12/09/2013 at 00:30

If its 'preseason' I would get yourself into shape using things like circuit training and spinning classes and Parkrun (as someone mentioned). The real lung busting stuff and you can build on endurance later. Learn to go 'into the trenches' where you cant push anymore in short sharp workouts.

If I were in your boat and I had 12 months;-

phase 1 - general fitness - circuit training/spinning/sprints/crossfit

phase 2 - endurance building - long rides/runs/swims (plenty of bricks, mix of fast and slow moving)

Phase 3 - refining - Ensure endurance is up to scratch but incorporate lung busting back in. PAIN. 200-400m sprints, bike hill reps etc.

 

I have never done an ironman, but have done lots of running, sprint and olympic tris am due to race a 70.3 and would like to in future.

The benefit of short distance is that you really get used to your lungs being on the verge of collapse.

Respect for even trying it, but I read that most people DNF (if body related) because of injury (unlucky) or injury because of a lack of conditioning or they physically havent put themselves through the pain in training.

Whether that is you, only you know

12/09/2013 at 05:20

Lee I totally understand where you are coming from and know its not easy as you just described my sister

Darkness    pirate
12/09/2013 at 06:59

Lee, I think it sounds like what you do (bike, run, swim, circuit training...) is less important than ensuring you do it regularly.  As we head into autumn and dark, cold, wet evenings it s very hard to get motivated to get out the door and I am rapidly losing the motivation to cycle to work in the dark.  

If you can get a regular training partner that can help provide the motivation to do the planned session as it may be more enjoyable and you don't want to let them down by not turning up.  A bit of peer pressure can be a great thing as it makes it much harder to sack it off than if you are doing it all alone.  Also a written down plan and a diary to record what you have done.

Good luck with it.

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