Ford Ironman Wisconsin : Official Thread (Page 14)

So at 67, were people in full suits?  Still seems an invitation to overheating for that long in the water.  I'll by sleeveless and bring both. 

Another question (I'll have a million of them. )  Do you guys know if there is a weekend or day that we can practice the swim course and the run?  I plan to come up with Vision Quest to do the bike, but someone mention where was a day that we could do the swim, etc.   I cq'd the website, nothing I could find. I know Masters has an open water swim there in Aug. Is that it?

I think you're referring to the Madison Open Water Swim race - last year it was 3 weeks out from IMWI - a 2.4-mile swim on the IMWI course, tons of people training for IMWI ride the bike course immediately after. I remember it taking awhile for the information to get online last year. It's through US Masters Swimming - I'd keep checking their web site for the details.

Many thanks.

Not sure if anyone has mentions to you about aqua jogging/running. 

Benefits of Deep Water Running


It has benefited many of people here.

Definitely going to try the water running idea. It has been suggested by a couple people, and it seems like a really good low impact technique for maintaining my running fitness while my knee heals. Thanks for all the help guys.

Iceman....If looking for an opportunity to swim check this out.

http://www.wisconsinbrickadventure.com/

I'll be heading up for WIBA this year. It includes swimming along w/ the bike and run. Sounds like a great weekend to get a feel for race day along w/ a few Vision Quest rides. A few of our local Tri-Sharks have been on the leadership team recently. Take a look at pics from last year and you may see a familiar face.

Most People wore full sleeve wetsuits during the 2010 race, with 67 degree water believe me you wont need to worry about overheating. I was comfortable in a sleeveless but I guess it depends on what kind of water temps you are used to. 

I have been water running for a month about 4-5 hours a week.  The first few times to do it are not easy and you use some muscles that are not used to the act.  ill tell you honestly that this is a sacrifice.  Just the act of getting in the pool, and I use the therapy pool since I cant take a lane using two floats around my waist.  Also, the motivation to do the workout, like 6x5 min at Z4 with 2 min rests at an rpm of 94 is mind numbing boring and gets strange looks from the noodle ladies in the pool.  I cant see doing this unless I had the doctor say "no running for x weeks, or even walking for that matter".  It forced me to do this terrible deed.

I however have decided that I will in secret do one of the workouts per week, likely the speed workout of 1 hour, in the pool but dont tell anyone.  this way, it is less stress especially when the 35 miles per week kicks in in July and August. 

That's it! Thanks.  Are you going?

I hurt my calf minor strain. I could not run for 2 months; it was really frustrating since I am training for an Ultra and 2 IM's. Anyhow, I feel luckly to have a terrific sports doc and coach, who work togethe to build a plan around me and any injury I may have. 
To my point, I did aqua running pain free, and I lost none of my run fitness. I even gained some running speed. 
Aqua running was not as hard for me as running on a Treadmill, which I try to avoid at All costs.
IMO - go see a sports Doc I swear that mine can almost work magic  

Anybody else using Don Finks Competetive 30 Wk. IM plan for IMOO?? Im a terrible backwards counter but I think my "official" training started today with an off day....geez, I love this plan...oh and alot of the snow is melting, and that makes me happy!!

That's great news for both you and me. I hope you stay healthy from here on out because you've got quite a year planned.

I also hate the treadmill so I avoid it at all costs, and it really hurt to run on one anyway.

I tried aqua running last night. It didn't hurt at all, and gave me a good workout, but it's going to take some getting used to. I thought it was a little difficult to maintain my stride mechanics. So what sort of workouts did you do with aqua running? Did you translate your regular running times into running in the pool, or did you just do shorter workouts to maintain some fitness? Also if my strides per minute is around 85 what sort of a cadence should I shoot for in the pool? Anyone feel free to chime in with aqua running advice.

Iceman, Yes I'm heading up to WIBA. I'll keep an eye out for you at one of the Time Trials or other Tri-shark events and we'll touch base on travel plans. See ya on the trail!

Yes, I'm using Don Fink's competitive plan and yesterday was the start of week 1.  First day, off day - pretty funny!

OK sounds great.  Cannot wait to race.

I'll be at the WIBA weekend too.  I'll look for you guys there.  I'm from the Du/Tri club in St. Cloud, MN.  That will be my first of three weekends training on the course.  I can't wait to do it!

Ihbomb,
To answer your question, first you should have a float that will get you about collar bone and above above the water.  I weigh only 170 yet I have to wear two belts since I am negative boyant.  Next, it is important that when you "run", your back should be straight and not bent over, and your knees come up in a movement just like on the bike.  Many people bend over and try to pull the legs out front and back.  Also, your RPM's at a Z2 should be around 85.  If you can get yourself at your intervals at around 95-100, you will be getting a great workout.  By yourself, it is tough to keep motivated to do the speed work but this is the perfect thing for water running.  Also, make sure that your hands dont cross your body but are mechanically going out straight just like you should while running. 

I do either long workouts like 90 minutes at a upper Z2 while throwing in 4-5 3 minute Z4 (95 RPM's) in the middle  with a 2 minute rest in between.  You should not touch the bottom of the pool  but this would be your decision with your doctor or PT.  The best workout are ladders over 1 hour with 6,5,4,3,2 minute Z4 with 2 minute rest and then back up again with a 10 minute warmup and the same cool down.  make sure that you take with you your sport drink as you will need the hydration. 

This is a good match to riding or swimming.  I now do a water run after each training since I am in the gym now.  The biggest challenge is fighting off the noodle ladies. 
Mark

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Getting back into a routine feels good. Still feeling slow and heavy on the run but that's because I AM heavier than I have been in a few years. It's nice having a coach writing the workouts again.

Your training looks great Fred! I got into Musselman this week. Matt, my son, has a lacrosse tournament on Sat so I couldn't do the double this year. Look forward to racing with you again!

Going pretty well so far. Swimming is lagging behind on distance but speed is starting to improve. I'm all ready lighter now than I was in my previous two IM's and my run feels better because of it. This weekends 15 inches of snow has not done much for getting outside and riding at all but the trainer has been friendly. Going to start pumping up the volume very soon.

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I'll be interested to hear your feedback.  This will be my 6th Wisconsin. 

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