Beginner 1/2 Ironman Plan Group (Page 132)

You will do just marvellously - maybe take some time in T1 to make sure you are warm enough - some arm warmers etc.  I think the swim will be fine though!

If I could cycle up those hills in Cairns past other people walking pushing their bikes then you certainly can - all those laps of the bridge will surely pay off.

You are going to have the best time!

Yep, I do have the arm warmers ready. Mom mistakenly got them for me for Christmas when I asked for arm coolers, but they will come in handy--have already worn them for three rides since coming home! If it's really cold I might wear a merino wool thermal top or even get a merino jersey--wore the top for a chilly sprint practice tri here last year--it isn't too hot if the day (or me) warms up, and is warm even when wet.

Just feel like the bridge stuff was too little, too late--should have been doing it since January but my biking partner had knee issues and I was focused on building endurance/speed with her. 3000 feet of elevation gain in 11 miles--yikes. And the climb is from 27-38 miles on the course. The ride I did yesterday had a 2200 foot climb in 3 miles--I made it without walking, but barely.  Slowest speed barely 5 mph, thought I would puke. Just hope there aren't more than short sections that are that steep in the race. Still wondering about the gears--maybe I should take the bike in to make sure they are working correctly. As it's not my bike, I can't switch out the gearing for the race. Almost wondering if my hybrid would be a better choice--it's great for climbing, okay on the flats, but a disaster for downhill and not that comfortable as it's too big for me.

The final climb to the pass is notorious due to altitude (tops out at 6500 feet). Will try to keep a steady pace, but not too slow, on the flatter parts. The bike I'm borrowing seems faster on the flats than mine--I was doing 19-20 mph into a stiff headwind today, which I can't do on my 1.2. Then just survive the climb, whatever it takes. If that means pushing the bike up the final stretch, so be it--need to replace my cleats and pedals soon anyway as they are rusted.

Great job Ali!!  94 degrees is really tough and takes an already difficult challenge to a whole new level.  Way to tough it out.  Is HIM weather jinxed this year?  Ohh to do a race at 70 degrees and no wind.  The dream of such is what keeps me coming back for more. 

This is it.  This is why we train.  way to go on the race.  How was the plan in preparing you to HIM? 

Woohoo - way to smash it up!  Well done!

Very cool day of training today. Did the last tempo run (in week 2--it didn't actually say what pace or how long to do tempo, I just ran 50 min. at what seemed like a brisk pace). Managed to run into the guy who coached me for Olympic marathon Trials years ago--very cool to catch up with him as our paths have not crossed for many years! He said I was looking fit--he of all people should know--so that was a big morale boost. Beautiful clear, cool day here, running my favorite wood chip trails. PM broke in my new wetsuit with a 2500m OWS in a local reservoir with the tri club. To my relief I didn't have any real difficulty other than a struggle to get my face in the water for 30 seconds or so, fine once I started swimming. Somehow ended up with the fast girls and we did the swim at a 1:42 pace. Ouch! Now upper and lower body are equally tired. Probably doing my last brick tomorrow (maybe 90-120 minutes bike and 20-30 minute run on my favorite trail) and then seriously down to baby workouts for taper.

Just trying to stay healthy--it is allergy central around here. US Olympic Track Trials are here next week, cottonwood fluff is flying like snow, grass pollen thru the roof, and I don't know how those elite athletes are going to cope. Had to use my inhaler for the first time in months after running.

Feeling better about the bike/hill thing--I asked about the gearing at LBS (one of the guys there has done the race) and he said the hills are just long, not nearly as steep as what I did, no need to change the gearing. He said nobody goes up the butte on that side anyway with road bikes because it's too steep (they go up the way I went down). Oh well, trial by fire!

That's great feedback, and very consistent and confirmiing to what others have said in relation to the plan being fairly light on the bike.

I have already upped the volume on the bike, but this is just to help me finish, as 56 miles is still farther than I've ever gone on a bike.  I do have a goal time, but temperature and conditions will dictate this as much as getting longer training in the next 4 weeks before tapering down. 

I too have a runners background, and just naturally have deviated the intensity's of the runs in the plan because I simply cannot run at an rpe 3 for 45 min.  In fact, I feel out of control on the ows and the bike a little less, but the run, regardless of temp and condition and nutrition is the one thing I can control.

Hope everyone's race goes well.  Coller is out there this weekend, HR your up next weekend, Who else is going.  PI, Lake Stevens is in July?  Are we missing anyone?  I'm about 8 weeks out, and it feels a lot like crunch time.  I'd be interested to hear from you who are in that 3-8 weeks out and how your training is adjusting and how your preparing for your last few weeks before the big day.

Yup, Lake Stevens is July 15 - I've got two weeks of "Build" and two weeks of "Taper" left.  I've deviated from the plan a little the last two weeks - mainly due to work.  I've been getting in good quality workouts, but the volume is a little less than it should be because I cut out some of the shorter workouts and some swims. 

Did a sprint last Sunday and again today, kind of fun inserting some intensity into the plan.  I feel like I have a pretty good base... but, much like most here, I feel I'm lacking hours on the bike.  I've done some really tough hill workouts and some nasty trainer workouts with TrainerRoad, but really haven't put in many long rides greater than two hours.  The good news is that even with reduced time in the pool lately, my OWS in Sunday's sprint, and the pool swim in today's sprint were well below my typical swim times.

Gonna stick to the plan as close as possible the next four weeks and we'll see how she goes!

In my HIM it took me 3.55 due to very hot weather and hills and hairpin bends I hadn't discovered!  You did this in week one?  Well I reckon you could probably in the right conditions get down to 3 or 3.10.  Good job!

My aim is with no mechanical problems 3 hours.  My next HIM is November and it's flat so I'm going for it!  I may end up then blowing up on the run, but one discipline at a time!

I haven't been following the plan exactly owing to the logistical havoc and fatigue of relocating to North America during Week 3. So that week was very light as I didn't do the "big workouts" that I usually do on weekends. It was more like Week 2 in terms of volume. Did a bit more this past week as it included the last two-hour run and the tempo run, as well as three bike rides. Did my last brick today (2:30 ride at HIM race pace and 30-minute run) and then really going to ease off until the race. Probably won't do the exact workouts as I don't have a trainer at home or easy gym access and I have to ride for 20 minutes to get to a place where I can bike continuously at speed, so a 15 or 20 minute bike ride automatically becomes nearly 60. Mostly just some easy running and swimming, maybe one more 60 minute ride with a few accelerations thrown in. 

I figure at this point it either is in the bank, or it isn't. I know the hills on the bike and the altitude will be a struggle, but at this point all I can do is get rested, stay healthy, obsess over logistics and pray for good weather.

I agree with others' opinions of the plan--run is weird with inconsistent build of volume and intensity, not enough bike volume. I have tinkered with it as I saw fit and not followed it really closely in many cases. But I honestly feel I have trained about as hard/much as I could given where I started from in January, my job and living situation, etc. Can only hope that was enough!

Finally a new bike....

(NEW BIKE.jpg)

Welcome to your first week.  What is average depends the course, elevation, wind, etc.  Look up the prior years results of the race you are doing and see what the times were like.  Most results will give splits for each of the legs.

Thanks i found the result for last year!! i should be ok...still have 19 week of training

Did it! Popsracer - you should come do the Patriot! Exactly 70 degrees and pretty darn flat! What a wonderful race. And yes, this plan did prepare me despite that fact that I missed some workouts due to various health issues I deal with. A glorious day:

My LBS owner is such a huge fan of Treks but he was good and didn't convince me to buy a TT bike - quite honestly my bike skills aren't good enough I think.  This should do the job I hope.  Can't wait to go get my fit done and pick up the new bike!  First thing will be to change the tube as a practice see if it's the same deal as my current one!

Anyway the name Trek Madone - I have renamed Trek Mad One.

Well apparently they won't go near non organic material which is why wetsuits are a bonus.  Here in Australia they rent out stinger suits which are like full body pantihose!  I googled Jelly Fish Repellent and a company called Safe Sea make a product - not sure how effective!

GREAT JOB GRACE!!!  Wow, garbage trucks, Dunkin Donuts (that made me LOL), training Asians and bees.  Sounds like you had some tough times in the race but you pushed through, be very proud!  I know what you mean about the fear of 'running out of steam'.  I just did my first oly yesterday and suspect I could've pushed harder, but didn't want to blow up anywhere.  Hard to know how hard you can push it on the first one.  Congratulations on your 70.3!