Beginner 1/2 Ironman Plan Group (Page 75)

I would suggest you dial back on the whole ride. If it's a long ride, the focus should be on endurance anyway, so save your mid-week rides for more dedicated tempo and speed work.

My partner just finished a 15 hour training week and I can tell you that he was crabby. It's normal.

Welcome, and best of luck next weekend!

My partner just wrote two blogs about this topic that I can share. The overall point is that you may be selling yourself short by doing all of your workouts at a moderate pace. Your fast days might be much faster if you had easy days leading up to it, but if all of your days are an attempt to go fast, you will never have that peak and rest cycle that gives you real fitness gains.

Part One.

Part Two.

Thanks Jessica.  I definitely took it easy this past week - only two light runs to loosen up.  One more quick question.  Is there a way to download/save my old plan before importing a new plan (to use for comparative purposes later)?  Thanks again!

Hey all,

6 days to race! I am in full taper but have a question about the workouts this week. Many of them say some thing like this:

A quick run through of all 3 sports today.  

S: 4 x 5 minutes, start each fast, level out pace on each

B: 3 x 10 minutes, start each slow, build up to race pace on each.

R: 3 x 10 minutes, start each slow, build up to race pace on each.

Question.... Are these all together, transition practice and all?  How did those who have gone through this handle these. Did I mention 6 days to race day? Starting to get excited!

Thanks Jessica. It's en easy concept to understand but understandably a more difficult one to practice. I need to adapt to this kind of training! I had the easiest 30 minute 3.8 mile run of my life last week and for the first time ever thought to myself, "Now that's a recovery run."

Right or wrong, I didn't do these back-to-back.  I did them when I could, including the last day's workouts at the event site itself.  I tried to use these last week workouts a way to satisfy the workout cravings and get some last-minute wetsuit practice in.  Best of luck!!

I'm so stoked! Just looked ahead. Looking forward to June. I have a metric century ride June 5th, a 10 mile run all hills next weekend, and my first Tri of the series a sprint on the 18th. (Week 10, 9, 8)

With this plan it is bike week on the 5th... 10K race week next and a sprint tri on the 18th. How cool is that! The 10 mile run will be tough...  I hear it is... but my legs get a rest the next week.

Not really looking forward to this recovery week. I got a bit busy this week at work and did not put in the miles I wanted. I just synced with this plan recently and had a rest week two weeks ago.... but now I'm excited with how this will work out for me. Time for rest. June will be busy for me. I'm really starting to feel my training and it is feeling good!!!

Awesome Job - Way to go Bill !!!

Ironman for sure :-)

YOU DID IT !!!!!!!!!!

Enjoy recovery :-)

p.s. Any lessons learned or advice to pass along to the rest of us newbies?

Just starting Week 12 (Swim Focus ) and noticed that there is a reverse order tri workout planned at the end of the week. My question is - what is the benefit of doing it in reverse order? Would it be better to do it in normal order to practice transitions and give the body the opportunity to get used to the different demands that will be required of it on race day????  Just a thought

Steve

I did this workout in the prescribed order back in March, which means it was done all indoors.  I did the treadmill run and trainer ride at home and then drove 10 minutes to the pool.  The workout is just weird - plain and simple - but don't dismiss it entirely.  In week 12 you hit the pool pretty hard so think of this last workout as the final part of that effort.  I found that swimming with 90 minutes of solid effort already under my belt was both a mentally and physically challenging workout. 

There's plenty of transition practice workouts in the later weeks. 

Happy to hear you had a great race! Congratulations!

OK - I have a dilemma. I am in my peak week. I have my long run scheduled for Wednesday but am switching days so I can run with my friend who is training for IM Louisville. So my long run will be Thursday night. I have a long ride/run brick on the schedule for Saturday (2.5 hour/20 min). Saturday we are traveling to visit my family and celebrate Mother's Day. This will be a 2.5 hour drive one way. Doing that long ride/run brick then immediately sitting in the van for 2.5 hours does not sound like the best idea. Can I just move the long/ride and run to Sunday? That means I'm taking 8 days to get in all of the training for my peak week but the next week is recovery so it does not seem like an issue to me.

Sunday there is a sprint race that is on the same course as the HIM course. I could volunteer for the sprint then ride the HIM race course. This seems like a perfect plan except for me messing with the schedule so much. What do you all think?

Trigal, could you move the brick to today?  Ha, possibly a bit late for that response but you never know.  I was debating between my tri club's plan and the BT plan and one of the things on my club plan was that every week they do a long brick one day and the long run the next day.  It's referred to as "key workouts" and recommended to do it in that order every week so your long run is always on tired legs.  Sounds painful but good race specific training.  If you did the brick tonight and then the long run tomorrow night, you'd have the full 24 hours to recover.  Just an idea.

I'm on week 18 and missed a run yesterday and I feel so guilty.  I did my ride, which felt awesome but was left with only 34 minutes to do a 30 minute run and was still in my bike gear on my front porch.  So I opted to shower instead and then picked up my son from school.  I'm sure the other parents appreciated my shower but I felt grumpy about putting a red X through that workout instead of a bright yellow checkmark.

That is what I was thinking. For some reason this one just bothered me since it will be in a different week on the training log/graph. 

This is exactly the opposite of what I thought was recommended. Interesting. I thought you were supposed to space those workouts apart to give yourself time to recover, decrease risk of injury and set yourself up for the best quality workout. Won't running on tired legs just teach your body to lock in the same tired run pace? I don't mean to pick on your recommendation. I'm just trying to understand different points of view and I'm asking anyone reading the thread. Regardless, the weekend just works better for me with a long ride but thanks for the idea. I really want to try to ride further than the 2.5 hours in the plan and I can't get that done during the week.