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First IM- your thoughts?
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 2009-08-04 6:27 AM |
 253  |  Subject: First IM- your thoughts?Not going to write a book, but here goes. Started tris last August- did two sprints in 08, two halfs spring 09 (best finish was 5:30), two more sprints summer 09, oly this coming weekend, sprint next weekend. I train 7-10 hours a week (hard, probably too hard each workout), with long bike around 1:30:00 and long run around 1:16:00 (9 miles) each week. Question: based only on what I've told you- I know it's not much- can I begin a twelve week program starting on August 16th and FINISH the Beach2Battleship Iron distance race on November 7th? Is this feasible? Thank you in advance, just looking for honest opinions. Up front, I know some will say- "why the rush?" Well, three daughters five and under, and life is going to keep getting busier and busier, so if not now (I'm 34) it won't be for many years I fear. Wife is on board, by the way. Ben |
 2009-08-04 6:51 AM in reply to: #2326033 |
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| 2009-08-04 7:05 AM in reply to: #2326033 |
| 253 | Subject: RE: First IM- your thoughts? Thanks for the reply. Yes, I know, it doesn't help that I don't log workouts. sorry  From November of 08- March of 09 I was averaging 10-14 hours of training with long rides of 2-3 hours and long runs of 10-14 miles per week, so I do have some experience with longer- ish distances in training. However, the summer hasn't allowed me to train as much since my last Half Iron race in June, hence the 7-10 hours and shorter distance races. Thanks again. BTW I think I will use the 12 week Ironman training program by Michael Finch in his "Triathlon Training" book, if that helps? This plan includes three 15 mile runs, one 20 mile run, and 5 rides of 87+ with the longest being 112 in week 8. As far as swimming- it is my strongest discipline (one of my half iron swims was 33:03, the other was 39:08- with little training). Thanks, and more input PLEASE.Ben |
| 2009-08-04 9:28 AM in reply to: #2326033 |
| 253 | Subject: RE: First IM- your thoughts? anyone want to chime in? PLEASE |
| 2009-08-04 9:33 AM in reply to: #2326033 |
Expert 1706   NoVA | Subject: RE: First IM- your thoughts? If your goal is to finish B2B then I think you'll be able to do it---you had some pretty good base in from what you say about your long rides before your halfs. If you can follow (and really stick to) the 12 week plan you'll be able to do it. Everyone says that B2B is flat and the swim has the current so that works in your favor. And like PennState says---if you're posting this---you want to do it (and the wife is onboard) so go for it. Edit to add: See you there  Edited by Skippy74 2009-08-04 9:33 AM |
| 2009-08-04 9:35 AM in reply to: #2326033 |
| Alpharetta, Georgia | Subject: RE: First IM- your thoughts? I think a 12-week program is fairly aggressive (personally I would feel better doing 20 weeks), but it sounds like you've been putting in some solid weeks as it is so you have a great base to start from. Of course you can do it, but will you enjoy the journey? (not get burnt out or injured) That's a major question only you can answer. |
| 2009-08-04 10:04 AM in reply to: #2326033 |
Not a Coach 11473 Media, PA | Subject: RE: First IM- your thoughts? You could finish. Probably won't be 'pretty'. Don't do a 20 mile run. 3 x 15 is probably pushing it already. Bike as much as you can. |
| 2009-08-04 10:56 AM in reply to: #2326033 |
| Regular 126 East San Francisco Bay Area | Subject: RE: First IM- your thoughts? If you think you can.. you can. If you think you cant... well you know the rest. I am now coach but I believe you can finish, based on your base and current fitness level. Good luck out there. |
| 2009-08-04 10:57 AM in reply to: #2326033 |
| Regular 126 East San Francisco Bay Area | Subject: RE: First IM- your thoughts? Edit... I am NO coach. |
| 2009-08-05 11:11 AM in reply to: #2326033 |
| Master 1718 Loughborough, England | Subject: RE: First IM- your thoughts? I think your biggest challenge would be getting your cycling up to scratch. 1:30 is a long way short of IM distance so... ride lots! |
| 2009-08-05 1:06 PM in reply to: #2326033 |
Elite 3658 Roswell, GA | Subject: RE: First IM- your thoughts? How many miles a month can you ride the next 2 months? If you can do 400+ you will be ok. Have you done a century? If no, go do one before you commit. It will give you a glimpse into how tired you will be coming off the bike.
I signed up for B2B in May after a buddy called and asked my advice on whether he could do it. After 2 hours of discussion I told him that he could doit with proper training. I went to bed asking myself why I couldn't. I had been in the water once since my last HIM in October and had biked sparingly as I trained for marathons. My base in both sports was laughable, but I decided to give it a shot. I'm 10 weeks into my plan and I could finish an IM today, but it wouldn't be pretty. If your fitness in biking and swimming is farther along then mine 10 weeks ago, I say go for it. I should add this: Most of us on this site are slow to tell folks to go for it because we don't want to egg someone on into taking an unrealistic and painfull challenge. On the other hand, we find it tough not to tell folks to go after those dreams. Hard work and a good plan has helped a lot of folks on here reach heights they never thought they would see. |
| 2009-08-05 11:22 PM in reply to: #2326033 |
| Elite 5316 Alturas, California | Subject: RE: First IM- your thoughts? Hrm. I think 12 weeks is pushing it, considering that 3 weeks is taper leaving you 9 weeks, of which 2-3 will be recovery weeks, leaving you 6-7 weeks to double your run, quadruple your bike and I have no idea how much your swim will need to be umphed. If I were you I would feel much more comfortable with 8 months. I went 11 months between my first HIM and my IM. Just as something to think about, based on my survey of other IM finishers, your total S/B/R for the year prior to attempting an first IM should be somewhere around 200,000 yards, 3000 miles and 600 miles. I covered those distances in the 7 months prior to the race, haven't totaled the previous 5 months, but I was able to finish the IM strong. Ya, you can do it with less, but those are the average yearly milage totals of a lot of folks who did a first IM. I have no idea how close you could get to those. Another way of looking at it is getting in 3-4 100 + mile bike rides, 3-4 17-18 mile runs and probably 15 4000 yard swims that you are able to recovery fairly quickly from. If you are not doing those things, you are probably inviting a very long day and risking injury more than my comfort zone would be. As always, this is a personal choice and you can give it a go, but you have no margin for error. |
| 2009-08-06 8:08 AM in reply to: #2326033 |
| Champion 19812 MA | Subject: RE: First IM- your thoughts? Is there going to be a big difference in your time and ability to train in a year? As a mom to 5 kids I don't see one year or another much easier time wise then the previous one. If this summer you weren't able to train as you'd like how do you think the next 12 weeks you will be able to get all the long training involved to do IM in? If you had been able to train well this summer after your HIM, it would be significantly easier. Key to IM training is fitting it into your life with minimal interruptions to family life, work and other commitments. For me I doubt I'd do IM with a 12 week plan as it would make race day pretty painful I'd suspect unless I had been training for another longer endurance event right before the 12 weeks. |
| 2009-08-06 9:04 AM in reply to: #2326033 |
| 253 | Subject: RE: First IM- your thoughts? Ok, so to clear things up more- yesterday I rode two hours- about 19mph pace, felt great afterwards, like I could go out and do it again, or run an hour (didn't, as I have an olympic distance race sunday that i'd like to place top 3 AG in). I HAVE been training all summer- just not long distances. As stated earlier, I have put in 7-10 hours per week all summer (3-4 runs, 2-4 rides each week; avg. about 75 miles on bike and 17 miles running per week from June till now). Last HIM was June 7. Last week my long run was 9 miles (1:16:10), and that was about all I had in the tank. This morning I put together a plan- to sum it up: Monday- short run/ swim Tuesday- short bike 45:00- 1:30:00 Wednesday- brick (1:00:00/30:00-1:00:00) Thursday- long swim 45:00- 1:15:00 Friday- long run (week one starts at 1:20:00, by week four 2:00:00, with two 3 hour runs- one in week 6, one in week 7) Saturdays- OFF (girls play soccer- ages 5 and 3 1/2, can't miss it) Sundays- long ride (week one starts with 2:30:00, up to 4:00:00 by week 4, peak at 5 hour rides in weeks 8 and 9) I think I should be able to follow this plan pretty close. Maybe miss a Monday run or Tuesday bike occasionally. Peak hours in week 5, 7, and 9 with about 12- 12.5 hours. What do you think? |
| 2009-08-06 9:58 AM in reply to: #2331366 |
| Expert 1260 Norton Shores, MI | Subject: RE: First IM- your thoughts? borsenik9 - 2009-08-06 10:04 AM Ok, so to clear things up more- yesterday I rode two hours- about 19mph pace, felt great afterwards, like I could go out and do it again, or run an hour (didn't, as I have an olympic distance race sunday that i'd like to place top 3 AG in). I HAVE been training all summer- just not long distances. As stated earlier, I have put in 7-10 hours per week all summer (3-4 runs, 2-4 rides each week; avg. about 75 miles on bike and 17 miles running per week from June till now). Last HIM was June 7. Last week my long run was 9 miles (1:16:10), and that was about all I had in the tank. This morning I put together a plan- to sum it up: Monday- short run/ swim Tuesday- short bike 45:00- 1:30:00 Wednesday- brick (1:00:00/30:00-1:00:00) Thursday- long swim 45:00- 1:15:00 Friday- long run (week one starts at 1:20:00, by week four 2:00:00, with two 3 hour runs- one in week 6, one in week 7) Saturdays- OFF (girls play soccer- ages 5 and 3 1/2, can't miss it) Sundays- long ride (week one starts with 2:30:00, up to 4:00:00 by week 4, peak at 5 hour rides in weeks 8 and 9) I think I should be able to follow this plan pretty close. Maybe miss a Monday run or Tuesday bike occasionally. Peak hours in week 5, 7, and 9 with about 12- 12.5 hours. What do you think? Just my 2 cents - I would ditch the brick on wednesday and extend the time in the saddle that day. On Sunday after the long ride - I would run easy 15-20 minutes off the bike to gauge your nutrition on your long rides and race simulation. Also - 3 hour runs may be a recipe for injury - many advise not to exceed 2:30:00 and some not to exceed 2:00:00 due to injury and recovery time. (I have not done an IM but plan to in 2010) good luck to you. Edited by rymac 2009-08-06 9:59 AM |
| 2009-08-06 10:38 AM in reply to: #2326033 |
| 253 | Subject: RE: First IM- your thoughts? Thanks for all the responses, still looking for more advice, etc. Baowulf- So, based on what you've stated about the previous year, here goes: I started training in November of 08 for my first half (April 09). So by the time the IM roles around in Nov. 09 I will have trained for one year solid. My totals from Nov 08- now are in the range of 120+ miles swimming, 3600+ miles biking, and 800+ miles running- in the last TEN months. So, I'm betting on my base being acceptable to ramp up quickly- or at least I hope. Please keep the comments coming. I do appreciate them, and realize that they are your opinions, but also understand that the overwhelming majority of you are more experienced and knowledgable than I. Thanks again, Ben |
| 2009-08-06 10:51 AM in reply to: #2326033 |
| Master 1989 New Jersey | Subject: RE: First IM- your thoughts? Aside from all the specifics of what you're doing now, I can tell that you just want someone to tell you to do it. So....do it!!! Last year I asked alot of people their opinions on whether I should sign up for Placid, and a total of 1 person said go for it. I kept asking till I found that person. Once I was committed to the race, I made sure I got the training in. YOu can do it. You can finish the race based on where you are right now. Get those long rides going... |
| 2009-08-06 12:04 PM in reply to: #2326033 |
| Elite 5316 Alturas, California | Subject: RE: First IM- your thoughts? Ok it sounds like your base is more solid than I had thought with initial information. I still think it will be tough, but then it is an IM, but you can probably pull it off with that base. I would take longer to bump up from the HIM to the IM, but I am not as worried about your ability to bump up given your base. By all means though, stretch, do proper warmups and cool downs, ice bath after runs over 9-10 miles and listen really carefully to any muscle groups that are sore consistently from workout to workout. This could lead to a strain. Also realize that you may have to walk during some of the IM with the short amp up and that your total speed to finish will be less than you are capable of with a longer amp up. To "just finish" you can probably do it. |
| 2009-08-06 12:45 PM in reply to: #2326033 |
| 253 | Subject: RE: First IM- your thoughts? Thanks again- BTW, my ego CAN handle a 14-15 hour finish time, and walking large portions of the 26.2, for what it's worth. I just love triathlon, and enjoy the training, the life lessons i've learned from it, etc. It has made me more patient, more accepting, forced me to almost entirely give up drinking (very thankful), as well as make me feel good each and every day! Input? |
| 2009-08-06 12:48 PM in reply to: #2326611 |
| Not a Coach 11473 Media, PA | Subject: RE: First IM- your thoughts? JohnnyKay - 2009-08-04 11:04 AM You could finish. Probably won't be 'pretty'. Don't do a 20 mile run. 3 x 15 is probably pushing it already. Bike as much as you can. I repeat. |
| 2009-08-06 12:53 PM in reply to: #2326033 |
| 253 | Subject: RE: First IM- your thoughts? Yes, I'm still here |
| 2009-08-06 1:38 PM in reply to: #2326033 |
| Veteran 202 Broad Brook | Subject: RE: First IM- your thoughts? I sounds like you already know the answer. I would do the IM there is still plenty of time to get your milelage up. This could be a learning experience. good luck |
| 2009-08-06 1:54 PM in reply to: #2332113 |
| Not a Coach 11473 Media, PA | Subject: RE: First IM- your thoughts? Ben, it's pretty clear you want to go ahead and do it. Others opinions (including mine) mean squat. If you want to do it and want advice on how to go about it, then my "don't do a 20 mile run" is a starting point. The IM is about getting to the run with enough in the tank to finish a marathon. With as little time as you have and a relatively thin base, you should make sure you can swim the distance easily and build as much biking endurance as possible. I'm not saying you shouldn't do any long runs, but training to actually "run" the marathon is likely delusional. Focus your efforts where they are likely to matter most. |
| 2009-08-06 4:12 PM in reply to: #2332093 |
Champion 5498 Whizzzzzlandia Silver member | Subject: RE: First IM- your thoughts? JohnnyKay - 2009-08-06 12:48 PM JohnnyKay - 2009-08-04 11:04 AM You could finish. Probably won't be 'pretty'. Don't do a 20 mile run. 3 x 15 is probably pushing it already. Bike as much as you can. I repeat. I concur. Good Luck. It's going to be rough. It can be done, sure. But you may never want to do another one again!  |
| 2009-08-07 12:21 PM in reply to: #2326033 |
| Regular 106 SF Bay Area, California | Subject: RE: First IM- your thoughts? I also agree with the previous posts. More time in the saddle. Build up your run slowly from 9 to around 16 miles by adding about a mile per week to your long run. I wouldn't run more than 2:15 in any one workout. Based on your finishing times and your 9 miler, I would drop my run pace down at least a minute per mile on long run days. And, I would not do more than one long run (>10 miles) per week. Make sure you throw in two or so recovery weeks with step-back run mileage but more swimming. Building up quickly increases your chances of injury and you don't have time to work through any injuries. That said, if you can avoid injury, and the above advice will help with the odds, you should be fine. Good luck! |
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