Fred D and Jason's (Tri808) Half Ironman Mentor Group CLOSED! (Page 24)

Question for you speed demons.  How is your race strategy for the b/r different for an OLY compared to a sprint.  I have done a few OLYs but both times last year, I was injured/not 100% for the run, so I would just hammer on the bike leg and just wing the run/walk.  For the swim, I just want to get out of the water.  This sundays race will also be flat and fast, nothing special.

So if Sprint is 10-bike, 10-run effort. How do you pace your OLY? And do you think of the 10k as halves?

x2

A front mounting bag (what you see on touring bikes) would be great to hold a lot of stuff and increase wind resistance.

I enjoyed the Ghost but due to a foot injury I switched to the Hoka One One Bondi Speed instead. If it wasn't for the sesmoiditis I probably would have stayed with the Ghost. I just use it now as a cross training shoe in the gym for non running days. Never tried the Saucony.

Good stuff!  1 minute improvement over 300m is huge!

I took my first rest day yesterday in about a month and a half. It felt weird.

I got up early this morning and did a 40 minute TR workout.

All is right with the world now.

Question for the group:

- Are your training "mini-cycles" 2/1, 3/1 or some other ratio of build/rest or recovery weeks?

Anyone doing this, or just training straight through with no recover weeks?  

Thanks!
Matt

I take a recovery week after every 3 weeks of build.  Now that tri season has started I'll probably do a sprint on my recovery weeks.

enders_shadow - 2013-05-14 7:05 AM

everlong - 2013-05-13 8:11 PM Finally got an outdoor ride in at lunch today. About 6 weeks later than last year. Pretty good quality with lots of hills. Then tonight I went running with my ten year old daughter Cayden. We did 8.6 miles @8:32/mile which is pretty good for somebody that age who isn't training for running. She is in good cardio shape from soccer but still. She was feeling it at the end but I was really proud of her and that's the longest she's run to date.

That's awesome for your daughter! Soccer is so amazing for kids - this weekend 5 girls from my daughter's soccer team (including my daughter) ran a low-key 5K for charity. The soccer girls took 1st and 3rd over all women (sub-24 for the winner). The slowest girl -- who had never run a 5K (or longer than a mile) in her life -- broke 27. I'm hoping this summer I can get my daughter to run some distance with me for conditioning (for her) and company (for me)...but I'll have to get her to slow down!

Very cool, congrats. My daughter did her first 5K which was actually 3.5 miles so a little longer back at Thanksgiving. She was in at 24 and change and won the girls 12 and under and actually had a better time than anybody in the 13-18 as well. They gave the winners of each age group a 25 pound turkey. So it's in the low 40's and we're sweaty and now she's holding a frozen bird that is 40% of her body weight and she's shivering. So I asked, knowing the answer before hand, would you like me to hold that for you? NO! Yes better to freeze in glory than to be warm and not get the accolades, LOL. She laughed and started to argue that I'd be no different which I freely admitted and said I'm not knocking you I just want to call it what it is.

everlong - 2013-05-14 10:32 AM

enders_shadow - 2013-05-14 7:05 AM

everlong - 2013-05-13 8:11 PM Finally got an outdoor ride in at lunch today. About 6 weeks later than last year. Pretty good quality with lots of hills. Then tonight I went running with my ten year old daughter Cayden. We did 8.6 miles @8:32/mile which is pretty good for somebody that age who isn't training for running. She is in good cardio shape from soccer but still. She was feeling it at the end but I was really proud of her and that's the longest she's run to date.

That's awesome for your daughter! Soccer is so amazing for kids - this weekend 5 girls from my daughter's soccer team (including my daughter) ran a low-key 5K for charity. The soccer girls took 1st and 3rd over all women (sub-24 for the winner). The slowest girl -- who had never run a 5K (or longer than a mile) in her life -- broke 27. I'm hoping this summer I can get my daughter to run some distance with me for conditioning (for her) and company (for me)...but I'll have to get her to slow down!

Very cool, congrats. My daughter did her first 5K which was actually 3.5 miles so a little longer back at Thanksgiving. She was in at 24 and change and won the girls 12 and under and actually had a better time than anybody in the 13-18 as well. They gave the winners of each age group a 25 pound turkey. So it's in the low 40's and we're sweaty and now she's holding a frozen bird that is 40% of her body weight and she's shivering. So I asked, knowing the answer before hand, would you like me to hold that for you? NO! Yes better to freeze in glory than to be warm and not get the accolades, LOL. She laughed and started to argue that I'd be no different which I freely admitted and said I'm not knocking you I just want to call it what it is.

Awesome!

I don't train on those kinds of cycles.  I have easier days and harder days built in, and the frequency of those kinds of days depends on what part of my training I'm in. 

3/1 and the recovery week is about 80% in total time from the previous week. This week is actually my recovery week and I'm very happy about it! I schedule a massage during my recovery weeks and I think that has been helping. And it's something to look forward to at the end of each cycle - like I earned a little treat.

EZ 45' run at lunch and then group swim tonight.

Kristen, awesome job on the time trial! 1 minute over 300m is a significant improvement!

I kind of like 2/1 as it helps keep thing interesting.  If I build more than two weeks in a row, it starts feeling a bit too grind-like for me.  I usually look forward to the recovery week and will intentionally throw in a little more speed on some shorter stuff which is always fun. 

I generally take rest when I feel like I need it.  I build my own training plans and have gotten a pretty good feel for my body on when it needs rest.  Most of the time if I feel a bit run down, I'll try to adjust a few workouts (or skip a few) rather than take an entire rest week.  Sometimes it's as simple as going to bed an hour or two early for a few days (or sleeping in and missing a morning workout).

When I do feel really run down, I always try to identify the reason.  Was I sick, was my training load too high recently, am I getting enough sleep, etc?