Iron Aardvark group - Closed (Page 4)

Yard work can be a crusher! It took me all day to move a driveway-full of topsoil- good PT though!

I went out to a local specialty running store and finally replaced my 4 year old running shoes with a pair that it actually fitted! I sure hope that helps with a lot of the discomfort. The bike arrives tomorrow- barring any snow/rain I'm going to take it own for a spin. 

Question on swim workouts- I see 3x75 in some of the basic IM plans on the website....does that mean swim 3 lengths of 25 each and then rest (interval training)?  One more- for the kicking drills, is that with or without a kick board?

Hope all is well Aardvarks!

/Doug

Thanks for the heads up! ..and yes, the fitting was free and the shop was actually cheaper than Amazon. Good stuff indeed.

Kick drills are on tomorrow!

Sal - from my short experience I usually train volume as normal (for sprint & olym distance) with more emphasis on speed work up to the week before the race and then race week itself is usually very light on volume but trying to keep my pace close to race pace - eg a 2-3km run at race pace, or a short cycle (10-12km) at race pace. I'd rather go in under trained than over and find that the extra days rest really stand to me on race days. I love the feeling on race day of feeling fresh (& even lighter?) rather than the constant tiredness that goes along with a heavy training load!

I also practice transitions - this might involve a 100m cycle, dismount, change and 100m run, or jsut running with the bike (shoes clipped in or wesring them) and mounting it - done a few times just to get it familiar in my head and to find problems / difficulties that you haven't thought of.

As I said only based on my own experiences - interested to hear any other thoughts too.

^

That's some great advice that I will implement as a race nears- I'd better find one quick!

2 weeks of solid training and I feel great! Thanks to all for providing the support and advice

/Doug

Most races will not allow you to have your shoes already clipped to your peddles unless you are in the Pro class.  I would strongly suggest against it, either way.  I have watched lots of people almost wreck while trying to get their feet in their shoes while riding away from transition.  Really there will be no time savings either way.  I always put my shoes on before I unrack my bike, and I can easily have a 60 second transition (including taking my wetsuit off, putting my helmet and bike shoes on and running my bike all the way throught the rack area)  With practice and focus on transitions this can make the difference (if you are already a contender) to making the podium.

As for the week before a race...  My personal preference (unlike most coaches) is to taper off starting mid week.  I usually have a good run/ bike brick on Wed, then a swim only on Thursday, and I take friday off so I will feel fresh for a Saturday race.  This may not work for everyone, it is just my personal preference.  Same taper for a sprint as it is for an Olympic for me.  In my mind, there is no such thing as training through a race.  If I pay money for an entry fee, I want to deliver my best possible performance on race day (and that doesn't happen without at least a short taper).

For longer races, I start my taper a little farther out. 

It all depends on you comfort level and swim skills.  If you are a born swimmer with great technique and know that you can easily make the distance, then two swims would be fine.  However, if you are the opposite of the above stated then you need to swin the third day and it really doesn't matter what day you move it to.  I right now am swimming 2 x a week but go a third day when I can.  I will tell you that I can go the distance but not fast, which is why I will positively be swim 3x a week when I'm three or four months out from my first half (July).  Do what feels right, and is right for you, but certainly do not stress out about moving something a day up or back or whatever is necessary.  Just my .02

Good training today...made it to the pool again and out on the new bike. It has been years since I've been on two wheels!

Mandatory photos...

Nice Ride and a very impressive maiden voyage, your logs are looking strong!  Keep it up