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Transition from Oly to HIM - ouch!
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 2009-07-05 7:43 PM |
 82 |  Subject: Transition from Oly to HIM - ouch!Man am I struggling! Completed my first 56 mile ride yesterday morning. Still haven't run 13 miles. After 10-11 miles my joints are fried. Now I find out, the bike course is one of the most hilly and challenging in So. Cal. I got 3 months. Oy! |
| 2009-07-05 8:09 PM in reply to: #2263253 |
Champion 5807    Henderson NV | Subject: RE: Transition from Oly to HIM - ouch! No training logged so it will be hard for anyone to make any suggestions. However, Doubling the distance can be a bit troublesome... |
| 2009-07-05 8:14 PM in reply to: #2263299 |
| 82 | Subject: RE: Transition from Oly to HIM - ouch! Training right now is just trying to get in long base building workouts. Not really pushing it. Running is my biggest concern. Some specific questions: Should I be doing the full distances in training (i.e. 56 mile rides, 13 mile runs)? Or will days with shorter distances be beneficial? Or should I exceed the distances at times? |
| 2009-07-05 8:15 PM in reply to: #2263253 |
Expert 721 Chenequa WI | Subject: RE: Transition from Oly to HIM - ouch! The two best things you have going for you right now are your experience with Olympic distance and 3 months until your HIM. Assuming you already have the conditioning to do Oly's and your joints are not a serous problem, than 12 weeks is PLENTY of time for you to get prepared and ready for the longer distances. Don't sweat your current conditioning right now and trust in your training plan. You do have a training plan, right? |
| 2009-07-05 8:21 PM in reply to: #2263325 |
| 82 | Subject: RE: Transition from Oly to HIM - ouch! ...Don't sweat your current conditioning right now and trust in your training plan. You do have a training plan, right? Er, well I plan on training every day (except my days off). That what you meant? |
| 2009-07-05 8:39 PM in reply to: #2263340 |
Expert 721 Chenequa WI | Subject: RE: Transition from Oly to HIM - ouch! Calminian - 2009-07-05 8:21 PM ...Don't sweat your current conditioning right now and trust in your training plan. You do have a training plan, right? Er, well I plan on training every day (except my days off). That what you meant? Okay - maybe you answered my question about the training plan. Listen, you can do this the hard way if you want. Plenty of people do. But, it gets a lot harder to bull your way though longer distance races. A lot of racers survive on their innate talent and a little work to get ready for sprints and Olys, but HIMs and IMs generally require a training plan or coaching. Let me put it this way - At our age (M40-44), there's not a whole lot of time to waste. Why risk getting hurt by training improperly? To answer your question about what I meant by a plan, a training plan involves setting goals, prioritizing races, dividing your year into periods where you train for endurance, speed, power, etc., and then scheduling weekly workouts. I know that sounds complicated, but I really advise that you do not approach your race any other way. A training plan is going to really help you compete well in the race (not just complete the race). The bronze membership at this site has plans available for you. Or check out local coaches in your area. I still think you can do this in 12 weeks. |
| 2009-07-05 9:59 PM in reply to: #2263253 |
Champion 7558 Albuquerque, New Mexico | Subject: RE: Transition from Oly to HIM - ouch! Yup, most of us go through this (and I started tri's when I was 40 a few years ago). You've got plenty of time if you're already doing 56 mile rides. How well do you recover from a 50+ mile ride? From a 10+ mile run? That will probably dictate how many of these you try to accomplish over the next 2.5 months. If you recover quickly, you can do one a week (ride or run, or maybe both). Personally, I would NOT try to do a 56 mile ride PLUS a 13 mile run as a brick. Do a couple 50/3 days (ride 50 then run 3) and save your long runs for long-run days. Work out nutrition on both the bike and the run. |
| 2009-07-05 10:47 PM in reply to: #2263253 |
Champion 10471 Dallas, TX | Subject: RE: Transition from Oly to HIM - ouch! Keep at it. You have plenty of time to get your body use to work load. It will adapt with proper training. Just make sure you aren't training through injuries. Otherwise, you will be fine to train through sore muscles and being tired.  You can do it... good luck! |
| 2009-07-05 11:28 PM in reply to: #2263253 |
Master 1325 Lake Oswego, OR | Subject: RE: Transition from Oly to HIM - ouch! Calminian - 2009-07-05 5:43 PM
Just run 6 minute miles and you'll be done running in 1:18. That should do it. :-) |
| 2009-07-05 11:37 PM in reply to: #2263253 |
| Subject: RE: Transition from Oly to HIM - ouch! Before I did my first sprint, I couldn't imagine doing a triathlon After my first sprint, I couldn't imagine doing an Oly. After my first Oly, I couldn't imagine doing a HIM After my first HIM, I couldn't imagine doing an IM After my IM , I couldn't imagine doing ________ Maybe the problem is with my thinking???? Edited by ChrisM 2009-07-05 11:38 PM |
| 2009-07-07 12:57 PM in reply to: #2263639 |
| 82 | Subject: RE: Transition from Oly to HIM - ouch! Thanks for the replies. I'll seriously consider the bronze membership to get some coaching. And no, I don't have that innate natural talent to rely on. I'm not a natural endurance athlete. Good to hear from over 40's. It's encouraging. My biggest concern is the joint pain right below my kneecaps. I mainly notice it the first 15 min. of runs, then it subsides. If any of you have dealt with this, let me know how. Currently I'm keeping my runs nice and slow. If it doesn't get any worse, I should be fine. |
| 2009-07-07 1:19 PM in reply to: #2267822 |
Champion 6056 Menomonee Falls, WI | Subject: RE: Transition from Oly to HIM - ouch! Yep, I think Oly to HIM is a big leap-- not just physically but mentally. You need to realize you aren't "racing" the HIM distance at this point in your development, you're trying to survive it as comfortably as you can. Focus on Long Slow Distance once a week, keeping your HR in z2 to keep building the necessary base. That helped me tremendously. I'm also over 40, and around 180 pounds. After I switched to more of a forward-leaning "Chi Running" style of running, I found my joint pain lessened significantly. I still struggle with longer distance running events, but I'm improving every day and I'm also training for my first IM. You can do this! |
| 2009-07-07 1:26 PM in reply to: #2267885 |
| 82 | Subject: RE: Transition from Oly to HIM - ouch! scoobysdad - 2009-07-07 11:19 AM Yep, I think Oly to HIM is a big leap-- not just physically but mentally. ......and I'm also training for my first IM. Wow! When I think of the IM (which is a distant future goal) it blows my mind. The thought of riding another 56 miles after riding the first 56, and then running for 4+ hours....... Wow. I have to stop thinking about. It doesn't even register. When's your race? |
 2009-07-07 1:30 PM in reply to: #2263253 |
| Subject: ... This user's post has been ignored. |
| 2009-07-07 1:32 PM in reply to: #2267898 |
| Champion 6056 Menomonee Falls, WI | Subject: RE: Transition from Oly to HIM - ouch! Calminian - 2009-07-07 1:26 PM scoobysdad - 2009-07-07 11:19 AM Yep, I think Oly to HIM is a big leap-- not just physically but mentally. ......and I'm also training for my first IM. Wow! When I think of the IM (which is a distant future goal) it blows my mind. The thought of riding another 56 miles after riding the first 56, and then running for 4+ hours....... Wow. I have to stop thinking about. It doesn't even register. When's your race? I'm doing IMMOO September 13th. Right now, my plan has me up to 100-mile rides and 15-mile runs. There was a time I thought that was completely out of my reach, but now it's just part of training. As ChrisM, so astutely put it, there's always a higher-level of "crazy" awaiting you as you continually accomplish new goals in this sport. |
| 2009-07-07 1:34 PM in reply to: #2267822 |
| Champion 7595 Columbia, South Carolina | Subject: RE: Transition from Oly to HIM - ouch! Calminian - 2009-07-07 1:57 PM Thanks for the replies. I'll seriously consider the bronze membership to get some coaching. And no, I don't have that innate natural talent to rely on. I'm not a natural endurance athlete. Good to hear from over 40's. It's encouraging. My biggest concern is the joint pain right below my kneecaps. I mainly notice it the first 15 min. of runs, then it subsides. If any of you have dealt with this, let me know how. Currently I'm keeping my runs nice and slow. If it doesn't get any worse, I should be fine. Bronze will get you access to (some of the) plans on BT. Not really personal coaching. I've followed (modified versions of) the plans here and felt prepared to go the distance each time. I did my first sprint last March, my first Oly in April, and my first HIM in May. I am 41 with zero athletic background (started running last May when I turned 40). It can be done. If the knee pain doesn't come back after running or at any time other than first 15 minutes, then I wouldn't worry about it. But if it comes back to bite you later in a long run, or during the day, then you probably should figure out what is going on. Distances: your plan will of course make a determination here, but I think that most plans, and most people, would say that you can and probably should train over distance on the swim and bike, and not on the run (for longer events). |
| 2009-07-07 1:40 PM in reply to: #2267822 |
| Master 3127 Sunny Southern Cal | Subject: RE: Transition from Oly to HIM - ouch! Calminian - 2009-07-07 10:57 AM Thanks for the replies. I'll seriously consider the bronze membership to get some coaching. And no, I don't have that innate natural talent to rely on. I'm not a natural endurance athlete. Good to hear from over 40's. It's encouraging. My biggest concern is the joint pain right below my kneecaps. I mainly notice it the first 15 min. of runs, then it subsides. If any of you have dealt with this, let me know how. Currently I'm keeping my runs nice and slow. If it doesn't get any worse, I should be fine. Not sure what your run base looks like, but be careful throttling up too quickly to longer training runs and heavier weekly running volume. Your knees are trying to send you a message. Make sure you listen to them before they really start complaining. It's possible to do a race without training the same distance as your race's run segment (i.e., full 13.1). You may not be as fast as you'd like, but you can make it through even with some walking. To keep runner's knee at bay, I use the below-knee straps (similar to cho-pat straps). Supposedly this condition can be addressed by fixing muscle imbalance (VMO). I also switched my foot strike (not recommended in such a short timeframe, but you can look into it) -- I used the Evolution Running DVD. |
| 2009-07-07 1:57 PM in reply to: #2267929 |
| 82 | Subject: RE: Transition from Oly to HIM - ouch! Experior - 2009-07-07 11:34 AM Calminian - 2009-07-07 1:57 PM Thanks for the replies. I'll seriously consider the bronze membership to get some coaching. And no, I don't have that innate natural talent to rely on. I'm not a natural endurance athlete. Good to hear from over 40's. It's encouraging. My biggest concern is the joint pain right below my kneecaps. I mainly notice it the first 15 min. of runs, then it subsides. If any of you have dealt with this, let me know how. Currently I'm keeping my runs nice and slow. If it doesn't get any worse, I should be fine. Bronze will get you access to (some of the) plans on BT. Not really personal coaching. I've followed (modified versions of) the plans here and felt prepared to go the distance each time. I did my first sprint last March, my first Oly in April, and my first HIM in May. I am 41 with zero athletic background (started running last May when I turned 40). It can be done. If the knee pain doesn't come back after running or at any time other than first 15 minutes, then I wouldn't worry about it. But if it comes back to bite you later in a long run, or during the day, then you probably should figure out what is going on. Distances: your plan will of course make a determination here, but I think that most plans, and most people, would say that you can and probably should train over distance on the swim and bike, and not on the run (for longer events). The initial pain in the knees goes away after I warm up. Not that it's completely gone, but no longer a hinderance. After about 8 or 9 miles though, seems my entire legs get sore from feet to hips. To remedy I've been slowing the runs way down and stopping a little earlier. |
| 2009-07-07 2:00 PM in reply to: #2267943 |
| 82 | Subject: RE: Transition from Oly to HIM - ouch! SevenZulu - 2009-07-07 11:40 AM To keep runner's knee at bay, I use the below-knee straps (similar to cho-pat straps). Supposedly this condition can be addressed by fixing muscle imbalance (VMO). I also switched my foot strike (not recommended in such a short timeframe, but you can look into it) -- I used the Evolution Running DVD. Hmm, I've seen those knee straps. I should probably visit our local running store to see what they recommend. |
| 2009-07-07 2:38 PM in reply to: #2263253 |
| Master 1325 Lake Oswego, OR | Subject: RE: Transition from Oly to HIM - ouch! The one thing I found out about training for my first HIM was that my training had to shift to reflect the longer run. I found myself swimming less. My cycling had to take a back seat to my run training. Ultimately I DNS because I broke a toe the week before the race, but I was ready. Running is my least favorite sport, so the negative for me of training for a HIM is that it took me away from time I could have spent training for the other two sports. |
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