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Winter Base Needed for 2009 HIM
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 2008-09-08 3:04 PM |
Extreme Veteran  416  Mercer Island, WA |  Subject: Winter Base Needed for 2009 HIMI am one week away from finishing my first season of tris. I have been fine doing sprints with minimal to little training, and am looking to start pushing myself a lot more. I used to run at a much higher volume and faster pace, and was a collegiate swimmer (though you'd never know that by my swim times). I want to start ramping up my intensity and training to build a base that will allow me to move into the HIM training next spring with less "shock." Does anyone know of how much I should be doing? I am doing a half mary on November 30, and am going to be focusing on building back up on the run. I am doing a full mary next June, and an Olympic about three weeks before. Any insight is helpful. |
| 2008-09-08 3:45 PM in reply to: #1658837 |
Elite 5316 Alturas, California | Subject: RE: Winter Base Needed for 2009 HIM There is a HIM 20 week plan on the web here at BT you can look at to get an idea of what kind of workouts are involved to establish "to finish" endurance. You are looking at a 7 hour +/- event for your first HIM depending on your speed etc. so you should be doing workouts in the 3 + hour range for your long days. I saw some numbers on vollume once that broke down to something like doing 2-3 times the total distance per week as the event you are going to compete in. So: Swim (1.2 miles) = 2.4-3.6 Bike (56 miles) = 112 to 168 Run (13.2) = 26.4 to 39.6 Granted you will build from a lower level and peak up to this level and then taper for the race. And you may do more of one element in a specific week. One of the mentors said, in simpler terms, you need to be able to swim 1 mile, bike 45 miles and run 10 miles (non brick workouts) to be thinking about completing a HIM. Anyway my first HIM is next month so I will have a better idea then as to whether my 10-15 hours per week will enable me to finish strong. I am aiming for 7 hours. |
| 2008-09-08 3:49 PM in reply to: #1659034 |
Extreme Veteran 416 Mercer Island, WA | Subject: RE: Winter Base Needed for 2009 HIM Baowolf - 2008-09-08 3:45 PM There is a HIM 20 week plan on the web here at BT you can look at to get an idea of what kind of workouts are involved to establish "to finish" endurance. You are looking at a 7 hour +/- event for your first HIM depending on your speed etc. so you should be doing workouts in the 3 + hour range for your long days. I saw some numbers on vollume once that broke down to something like doing 2-3 times the total distance per week as the event you are going to compete in. So: Swim (1.2 miles) = 2.4-3.6 Bike (56 miles) = 112 to 168 Run (13.2) = 26.4 to 39.6 Granted you will build from a lower level and peak up to this level and then taper for the race. And you may do more of one element in a specific week. One of the mentors said, in simpler terms, you need to be able to swim 1 mile, bike 45 miles and run 10 miles (non brick workouts) to be thinking about completing a HIM. Anyway my first HIM is next month so I will have a better idea then as to whether my 10-15 hours per week will enable me to finish strong. I am aiming for 7 hours. That's exactly what I am trying to figure out! That's really helpful, thanks. Good luck next month! |
| 2008-09-10 3:42 PM in reply to: #1659049 |
Extreme Veteran 370 | Subject: RE: Winter Base Needed for 2009 HIM I'm currently wrapping up my season and have similar thoughts in my head re: off-season training and my first HIM next year. Personally, I'm going to use the Maintenance Program that BT offers as a loose guide and I plan on supplementing it based on available time, weather and my goals. In general though, I plan on using the off-season to slowly increase my bike/run base and work on my swim mechanics and endurance. I haven't worked out all the numbers yet but the round numbers that are floating around my head are running (80 miles - 10 hours), biking (300 miles - 16 hours) and swimming (30,000 yards - 12 hours) in a month. That isn't that far from what I'm doing now but I think hitting those numbers consistently for five months while also focusing on building my aerobic base will really give me a huge head start next spring. Sounds simple enough, huh? Now all I have to do is actually do all the work ;-) Oh and of course, these numbers are based on my current base and experience...these numbers are low for a lot of people and high for others so I wouldn't use them as a guide. --Chris Edited by Concretechris 2008-09-10 3:43 PM |
| 2008-09-10 4:04 PM in reply to: #1658837 |
Sneaky Slow 8694   Herndon, VA, | Subject: RE: Winter Base Needed for 2009 HIM I just finished my first HIM last Sunday. My HIM program commenced after my first Oly, which was in May. The longest bike I had done before the Oly was around 35 miles, I had done three 10-mile runs, including a race, and the biggest swim workouts I had done were around 2500 yds. It sounds to me like if you simply maintain the bases you built up in all three disciplines over the winter, you'll be fine. I had less of a base than you going into the HIM program, at least on the swim and run, and didn't encounter any shock when I started HIM training. I finished the HIM fairly well, in 5:55, 5 minutes under my goal. As far as training time went, I was around 10 hours/week for the first 6 weeks or so, but dropped to only 5-7 for weeks 7-15, due to "life." 10-15 hours a week is overkill for a first HIM, IMHO. I agree with an above post that said you ought to be able to swim 1 mile and run 10 miles before thinking about completing an HIM. I don't agree with the 45 mile bike portion. At least for me personally. |
| 2008-09-10 7:37 PM in reply to: #1658837 |
Regular 119 | Subject: RE: Winter Base Needed for 2009 HIM Hey not sure if this will transfer over to you but.. I just finished my first IM. and last winter I ran 30-40 mpw. I had planned on doing a winter/spring marathon but got injured 2 weeks out. But this year ill stay 25-30 all winter. just a couple easy runs then a long run of 10mi. But honestly 20-25mpw I feel would suffice depending on your goal time and mental toughness. Its a long winter and an even longer season, so you need to be able to maintain that momentum up untill your A race. Nothing kills a race like a lack of motivation. So with that said, I wouldnt run anything less than 20. that would just be 4 * 5 mi runs. Which should be manageble. I would also reconmend a good core program. A weak core can undo all the hardwork you've put in. what I do. 4-6 times a week 30 Normal crunches. shoulders off the ground 30 legs up but bent at the knee 2*20 legs straight up- :05 rest 30 Right and left oblique. then also 1:00 plank then left and right planks as well. sorry to type so much. hopefully this helps man. Goodluck. |
| 2008-09-10 7:59 PM in reply to: #1658837 |
Master 1529 Living in the past | Subject: RE: Winter Base Needed for 2009 HIM I used the 3x Oly balanced, 16 week plan last Winter. The 3x factor (hitting each discipline 3 times per week) was the deciding factor for me, along with the maximum total time commitment. In reality, my swim activity was greater than called for by the program, as I joined a Masters swim program over the fall/winter. At the conclusion of the program I jumped into the 20 week HIM (HR-based) program. The base from the Oly program proved valuable and this too while not exactly following the 3x Oly plan. Good luck with whatever decision you make. |
| 2008-09-10 11:28 PM in reply to: #1658837 |
Expert 708 work, road, bike, pool | Subject: RE: Winter Base Needed for 2009 HIM you should also CHOOSE YOUR RACE that you are going to do. pick the race and push back 20 weeks from that. this will be your training base.... so from up untill then... you will need to build up to be able to do the first week of the training log. I did my first HIM this summer and I had only swam 1500, biked 56 miles, and ran 8 or 9 miles... you should be able to do it after the 20 week plan. I also have been using a week by week guide to triathlon training.. by triathletes mag.... it has great plans that are 20 week as well it has 10 different levels so you can choose your plan. I am using level 4/10 and will be competing at austin 70.3 in 3 weeks. so we will see how much different my 2 HIM's where this year. |
| 2008-09-10 11:41 PM in reply to: #1658837 |
Pro 4339 Husker Nation | Subject: RE: Winter Base Needed for 2009 HIM The BT Beginner HIM [RPE] plan says "Start this program if you can consistently swim 40min, run 60min and bike 90min." What I did was count back from my race 20 weeks, then go back 4 more weeks and tried the first month of the program. I got through it fine [I just did the swimming portion because I wasn't sure if I could handle that kind of volume] and knew I was ready to rock 'n' roll come HIM training week 1. Edit - P.S. I like that 2-3x race distance per week philosophy! Edited by Bripod 2008-09-10 11:42 PM |
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