Ironman Arizona : Official Thread (Page 12)

I don't use the swim workouts in the Fink book.  I do swim the number of times he has on the plan and for around an hour, but I use workouts from my swim workout binder that I ordered off Amazon.

I did one (1) each month June through October for last year's race (my first full IM distance).  That was aimed at a 13hr finish time goal.  This year my plan is to double that, as I am moving my target finish time up to about 11:40.

I'd have to go back and look to be sure.  I did IMFL in 10 and I think I did 3 century rides or longer that year.  Once was in April before IM training even started, so I don't count that in IM prep.  I know I did an organized century in July and then I did a full aqua bike in September.  Other than that, I just followed the plan (Be Iron Fit) and rode the time that was on the schedule each week.

Last year, for IMFL 2011, I did 6, some sanctioned rides, some on my own. This year, by the time we get to IMAZ weekend I will have done 10 - I am involved in a 121212 challenge with my TNT cycling teammates... 12 centuries in 2012, one in each of the 12 months. IMAZ will be #11.

My longest ride getting ready for IMTX was 90 miles last year and I finished the IMTX ride in 5:15.  I really dislike riding for 100+ miles so I mostly did 80-90 mile rides at a much higher power output than I would do for the 112 mile IM ride.  For example: I wanted to average around 200 watts at IMTX last year so most of my training rides were 80-90 miles at 225 watts.  If I can average 225 watts for 80-90 miles than riding 112 miles at 200 watts seemed like a walk in the park.  The IM I did the year before I did two 100+ rides in training.

1. I wouldn't get too worked up about this now.  You have about 6 months to get ramped up.  That final 8-12 weeks is what really matters.  A 100 mile ride now basically means nothing for a race in 6 months.

2. Sounds like you're a good candidate for a structured training plan.  I'm partial to Endurance Nation's plan because I'm on their team but there are several other excellent options.

3. Recovery is really dependent on the person.  How hard you rode for those 100 miles, the temperature outside during the ride, age, base endurance level, body composition, etc. all factor into it.  I either take the day off following my long Sunday ride or just do a swim.  You're never truly "recovered" as you're constantly training.  That's part of the endurance building.  The two or three weeks of taper prior to the event are when you really recover.

4. Adding 10 miles/week sounds like a decent way to build your base from 60 miles up to 100-110. Like I said earlier, I wouldn't fixate on that now.  Starting to ride 100 miles this far out will more than likely lead to burnout... unless you're one of those crazy people that just likes riding that far and long.   I won't start training for IMAZ until mid-August (12 weeks out).

Who you calling crazy there? Yeah, I have room number 2 at the insane asylum...

It's basically a desert.  I wouldn't be too concerned about humidity.  It will be non-existent.

For example: I live in Cypress, TX (suburb of Houston) and our current temp is exactly the same as Tempe.  Both are 97 degrees right now.  The heat index in Tempe is 92 because it's dry as can be.  The heat index in Cypress is 110 because SE Texas is arguably the most humid place on planet earth. 

Yeah, might be hot or rainy, but won't be humid, that's for sure.  Normal weather patter would even be cool to cold once the sun goes down

good to know thanks

I've never understood a plan that starts off with a rest day, i read some where else someone had one that started off with 2 rest days.

How does that work, wouldn't yours really be a 23.857 week plan?

LOL

Maybe they just want you fresh for what's to come.

Wait you didn't pay for a 24 week plan did you, I think you were shorted a day.

Destroyer - 2012-06-04 10:31 AM 24 week plan starts today.  Kicking it off with a rest day.  This Ironman stuff is easy

Right!  Batting 1000 on meeting your plan goals.

I had my reasons, but I started with 30 week plan 6 weeks ago to bounce back from some issues.  I'm back, SO, switched it up to my 24 week plan.  Looking at my first few weeks, I'm actually ahead of what they are asking of me.  That's a great feeling - to hit the ground running and all.  Looking forward to this year's race, big time.

Past performance does not indicate future results...

BUT, it was cold and rainy two years ago when I volunteered.  Miserable in the morning, and I was a catcher at night and had to wear several layers and a cap.

LAST year, it was chilly in the morning (but not too bad).  I even changed outside the tent in T1.  Shivered a bit, but not bad.  I was great on the bike and run.  Even needed to use the sponges on the run to cool down.  Once the sun went down, it did get a bit cooler, but I just avoided soaks.  T-shirt was perfect for the run.

It never hurts to pack some arm warmers or any other slightly warmer clothes just in case, but if the weather is "normal" it will be GREAT racing conditions.