Beginner 1/2 Ironman Plan Group (Page 4)

Tri Take Me Away - 2010-09-01 8:20 PM

It is not a ridiculous question! Keeping cadence between 85 and 95 will help you develop that sweet spot where you are producing the most power with the most efficiency. Think of it like a car engine - too high RPM and too low RPM affect how the car runs. The same is true for force production when YOU are the engine. If you are mashing the gears at a low cadence, you are using more muscular force in the same amount of time as you would spinning faster but with less watts being generated. This lower demand on the force output of the muscle allows you to rely more on your aerobic energy systems.

Feel free to ask questions like this any time you want in the Traithlon Talk forum. I know it may seem a bit intimidating at first, but everyone there is helpful and LOVES to share opinions on anything triathlon related! You can visit the forum here. You can also search for any topic at the top of the page. Try typing in "high cadence" and see what you get! Just remember to adjust the date range in your search to expand at least a month.
Jessica

jford2309 - 2010-09-02 10:13 AM I have been using the HIM plan on BT for the last 20 weeks. My first HIM is Sept 19 in Branson! I have pretty much stuck to the plan and I feel like I am ready until I hear or start talking about the "rolling hills of Branson" on the bike. It's gonna be tough.

So I will have more positive feedback on the plans offered here in 17 days!

Triathlynne - 2010-09-02 8:38 AM

Does anyone have nurtition tips for me?  This will be my biggest event by far. More so than the Xterra I did last month. I'm crap about eating stuff on the bike. I mean I'd rather stop half way at a Starbucks, but I can't do that obviously.

lextek - 2010-09-05 9:25 AM So now that my tri season is over should I go in to a winter maintenance program until I start the HIM in February? I need to build my run.

lextek - 2010-09-04 5:08 PM Did the Skinnyman Tri today. Best results yet. Went under 9'/mile on the run. Which is huge after my AT problem. The swim was brutal. 5 waves of 150. Very, crowded. Felt like water rugby. During the swim I was think I was totally, nuts for thinking about a HIM. I felt great after the race. So maybe this HIM next season isn't so crazy............

pitman80 - 2010-09-04 9:00 PM Figured I'd let the rest day soak in before sharing my first-week thoughts...

Overall, not half bad.  Heat played a little more role than I anticipated, so scheduling training needs some work.  I'm used to being able to train in most weather conditions, but the 90's with equal humidity is a bit much.

This was simply not my week to swim!  My primary pool is doing its annual maintenance, so that avenue was out, and my back-up plan hasn't opened for the school term yet, so I missed out on some good opportunities.  Both are open this week, however, so between those and the bay, I'll be wet this week.

Trying to figure out where I fit in on the RPE chart at each level.  Sometimes it seems like I'm doing too much, other times too little.  Also, what's an easy pace?  Is it something based on actual speed, RPE, or some other metric?  There is much yet to learn. 

The week upcoming should be good.  With the similar schedule Weeks 1 into 2, I'll be able to iron out some of the kinks as the training picks up.  This is already a level of training I'm not completely comfortable with despite running multiple marathons.  That's part of the challenge, though, and much of the reason I enjoy the sport!  Will check in again next week...


mG

Tri Take Me Away - 2010-09-06 8:43 PM



A winter maintenance plan with a run focus would be perfect. There are some great winter maintenance plans here on BT, including a run focus 8 week plan. You will need to be a Silver member to access them. Well worth it!
Jessica

Tri Take Me Away - 2010-09-06 7:45 PM

COngrats on that awesome run! Woohoo!!! As far as the HIM, goes...that is usually hwo us triathletes think. During the race we can't imagine every doing it again, wonder what the heck we are doing, how we ever thought we could do a longer race, etc. As SOON as that race is over, though, the brain starts to play tricks on us and things don't seem so impossible anymore.
Jessica

50andgettingfit - 2010-09-07 9:43 AM I'm working on setting some goals for 2011 and planning my races. I just heard that there will be a new 1/2IM in the bay area of CA in June which could work for me. I'd also like to find one in late Fall. Does anyone have any recommendations for a '1st year' 1/2 IM on the west coast that isn't too hard, ie. not a ton of climbing, etc?
Thanks,
Johanne