Beginner 1/2 Ironman Plan Group (Page 77)

Heather,

Welcome to the group! I can answer question #2 as I had the same one a few weeks ago. Consensus seems to be that if you can spread the two a day workouts to morning and evening, that's best. The plan will tell you when to do them as bricks, but if it doesn't say, if you have the option to spread them out, do it :-)

I just finished week 14 and had a swim/run brick that the plan prescribed. It went ..... well ..... you can read the report above ;-)

Nurse Heather - Thought I'd chime in on your post...

I used to have the same problem counting laps.  I now use the pool bouys that separate the lanes.  I push them all the way forward and as I go by on each 100 I pull one back to count my laps.  After I get to 10 I then slide them back the other way.  Obviously this won't work if you don't have lane dividers with bouys that are smaller in size.

As for two a days...I have at times went right to biking after swimming in the pool if I am biking indoors at the club. Otherwise I generally do two a days at separate times of the day unless it is a planned brick.

Happy Training

Hi everyone.  I am using this plan to train for my Sept HIM, with some rearranging of the workouts to accomodate my work schedule.

Have a question about the swim workouts.... how much rest should I be taking between intervals.. ie. last week had a workout with 8 X 100 - ( easy, build, easy, hard) - I just did them on 3:00 so my rest intervals were ~ 40 seconds which I'm thinking is probably too long.   How do I know what the RI should be?  Is this outlined somewhere in the plan and I missed it?

Thanks. 

x2

Rest enough to keep good form during the next 100.

Hey everyone,

    I wanted to give a report and lessons learned after finishing my first HIM this weekend. I will put the link to the full race report at the bottom and I went pretty in depth with that. But I do want to pass on a few things I have learned (or decided) about the plan and how my race went. First off, I finished and am proud of that with this being only my second Tri after a sprint in March. What I learned for me with this plan is I was not in as good of bike condition as I needed to be. A lot of that is my fault as the bike takes the most time and was the workout I tended to shorten or split up when life and work got in the way. Get the time in the saddle! Not only will it effect your bike time but it really effects your run as well, at least it did for me. Second, really work on nutrition! I can do the 90 minute runs and get to 12-13 miles with nothing. No water no gels, nothing. Do it at home all the time. As long as the temp isn't to hot I am fine for that amount of time and distance. I did work on nutrition and thought I had a good plan, but a combination of not sticking to my plan and maybe not having enough in the plan really cost me.

 Overall I think this plan does a great job of getting you ready to complete your first HIM. But you have to look at your own fitness too. I did not even own a bike (other then a mountain bike)  until January. And although I have come a long way I still have some bike endurance to work out. Overall this plan, the group on here, and the experience was great and I am already planning how I am going to do better the next time. Thanks for all the support and good luck to everyone here. I will stick around and keep up to date with everyone!

Race report: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

Congratulations on finishing your first HIM! Just finished you race report. That swim sounds really nice. I know exactly what you are talking about with the bumps in the road on the bike. I deal with that a little bit on the roads I ride and it is very uncomfortable. Reading about your run scares me to death! When you talk about your bike fitness is it that you didn't do all the planned rides or that your bike pace was too aggressive?

Thanks for keeping us posted and congratulations again. What is next for you?

My bike fitness was an issue because I missed  a few rides (I work out of town and can't take the bike with me) but more it was a matter of a 2 hour ride being 1:15-1:30 on the trainer or a 3 hour ride being 1 hour in the morning and 1-1:30 in the afternoon because it was all the time I could get in that day. I did a lot of 20 mile or 30 mile rides but had a hard time getting in more then that. My longest ride leading up to this was 45 miles. Not good for a 56 mile race I know. I kind of counted on being able to push through the last 10 miles and use my run fitness to carry me through.

I am going to do a couple of OLY distance race's and am trying to decide if I want to do another HIM the end of the year!

Also not sure. I usually rest about 15-20 seconds just because I'm always in a hurry .

^^^ Same here.

Thanks for sharing wozin8tor. I want to finish in the same time. I think it's possible for me. I need to get my nutrition down too. I have already bonked on a Oly distance brick so I know how it feels. Amazing too... on that brick it was in strong winds which I can't stand... but I was actually feeling great on the bike. Very happy I was kicking butt in the wind.... feeling like I was going to kick 6 hours butt in August.... only to be reduced to walking 3 miles into the run wondering what the hell was I thinking I could do a HIM for. Quite an amazing experience.... felt great again after some gel back at the car.

There is a big bike event at the beginning of June here. No matter what I think... I'm never in shape for it like I want. Spring is such a teaze but the weather here barely clears up by May. That is why I loved the fact that my first HIM was in August and I was stoked I was going to train all Summer for it....

.... that is until I realized my first HIM was in AUGUST!

Congrats Wozin8or!!! For underpreparation on the bike you did extremely well overall for your 1st HIM!!!! Hope mine goes that well at the end of July

Sit back, relax and bask in your well earned glory!! Great job dude.

Steve

Recovery week ahhhhhhh!

This could not have come at a better time.

Weather has been so lousy here that I had to reorder my workouts to find time for my 90 minute run.  Woke up at 3:00 am, checked the weather on my ipad and found a corridor of time to run before working between 5 am and 7 am. As this was my first long run post recovery week, I was looking forward to 10 x 5 min sets of alternating 3m tempo and 2m rest.  These were really tough at first, but I found the groove (despite some roadwork on paved path).  Nailed 11.5M at 7:55 pace, which is about :06 secs better than my PR Half-Mary pace.  A big confidence builder.

Picking up my new race wheels tomorrow and plan on logging some serious mileage in the saddle over the weekend.

Edge Enve 65 clinchers.  Reat wheel is slighly used (about 100 miles) and had a new front wheel built by the LBS.  Wheels are ridiculously light and I need to get some miles on them in prep for the race.

Those are some sweet wheels!

GO FAST