Beginner 1/2 Ironman Plan Group (Page 98)

Thanks, man.

Wanted to share some insight accumulated through a conversation between my brother and I.

?In order to run fast, you must first run slow.  For many reasons this holds true.  The first, and probably most obvious, is to prevent injury.  If you're just starting out and you try to run a 10K in under 40mins you'll most likely end up with a muscle strain or tear.  Second, you should be working on your form before speed in order to run more efficiently.  Lean slightly forward, focus on a mid-foot strike, and a shorter stride.  ?Lastly, run at a relatively easy pace.  By running while keeping your heart rate consistently low (130-145 bpm) your body relies mostly on energy from fat rather than from carbs.   The body needs to learn how to utilize your fat stores which will help keep you from bonking on your longer runs.  You should also be looking forward to going for a run and not dreading that you'll be wheezing and gasping for breath 3 times a week (Save that for the pool, lol).

Always remember that you're supposed to be having fun while making progress and not waking up every morning hating the fact that you spent $200 on a race you no longer want to do.  If you feel yourself burning out then take a break for a couple days or try finding groups to train with (i.e. fun runs, spin classes, etc.)  Merry Christmas everyone!!!

Hi- I am so new to this site-- been here six months and got a 1/2 IM plan but now can't find it. Just renewed my membership and time to GET GOING on a training for 70.3 in June (and Boston M in April). Can you tell me where to find it a half IM plan again?

Kimberly

Hi- I am so new to this site-- been here six months and got a 1/2 IM plan but now can't find it. Just renewed my membership and time to GET GOING on a training for 70.3 in June (and Boston M in April). Can you tell me where to find it a half IM plan again?

Kimberly

Hi- I am so new to this site-- been here six months and got a 1/2 IM plan but now can't find it. Just renewed my membership and time to GET GOING on a training for 70.3 in June (and Boston M in April). Can you tell me where to find it a half IM plan again?

Kimberly

There are multiple ways to get to your training plans.  You can click the "Programs" icon at the top of the page and then click on the "View Plans" button on the right of your silver membership to locate multiple 1/2 IM plans (You will have to sort through them and find out which one you had picked before).  Or you can click on the "Training Log" icon at the top of the screen and on the left hand side, under current training, should be a box that has a button for "My Training Plans."

If you want to stick to a plan similar to this one but for the full IM distance I would suggest the Beginner Full Ironman Training Program which can be found by following this link:

??http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441

Hi.  I'm Tracy.

I have done a few sprints.  I did the Rage at lake mead last year - Oly.  I have been using BT for over a year now.  Although, I have not been very engaged in the forums.  I spent most of last year nursing small injuries of every shape and form.

So - This year.  I am going to stick to my plan (hell or High water).   I am going to plan each race out as I should have done last year instead of just signing up at the last minute.  (likely the cause of most of the injuries)  And ---  I am going to be in the forums like crazy.  I updated from teh 80's brick to an Iphone just for that purpose.    

All advice is welcome...I have big ears...the better to listen(or read) with it. 

1st question (my impatient self is probably searching for the awnser while you read this)  --  The days in the plan that are doubled up.  At the same time?   Or morning / evening?   I missed one this morning...so Do I do both or just my weaker of the two events?

thanks,

Many more rantings to come.

Tracy

Hey there, Tracy, and welcome!  To answer your question about the two-a-days, they are to be done at different times in the day and not one immediately after the other.  I normally do one before work (if I can get myself to not hit the snooze button too many times) or during my lunch hour and immediately after work.  Once I get home it's all about the family.

Later on in the training plan during the build and taper periods you'll see workouts called bricks or mixed sessions.  It is during those workouts that you are supposed to jump right out of the pool and into your saddle or jump off the bike and into your running shoes.

If you do happen to miss a workout you should either try to make it up later in the week if possible or, if not, then fit in your weaker of the two sessions.

Remember to start off training nice and easy in order to prevent injuries and have a merry christmas!

90min trainer ride and 60min run today.  It felt great to get back into the swing of things today after taking time to relax and get fat over the holidays.  It'll take about 2 weeks for my to get back into my normal HR zones and about a month or two to get back to my fighting weight.

Hope you all had a wonderful holiday season!

Uuuuugh...definitely feeling the effects of jumping back into HIM training.  Neck is sore, knees are sore, voracious appetite, and falling asleep anytime I sit down after 7pm.

How much time is there between races?

If you want to determine your HR zones instead of using the RPE system you can follow the steps in this article to do the calculations:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=53

I already train by HR but when its says the RPE is 5 or 2 how does that fit when the RPE is 10

See: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633

It will specifically say 'brick' or 'do the run immediately after the bike'...otherwise it's best to put rest between the workouts unless your schedule does not permit it.

My arms feel like they are going to fall off at the shoulder!  Swam just over 1900m last night in 44mins and then swam 1600m this morning in 33mins.

How is everyone else doing in the pool?

Welcome, Rob!  Feel free to throw any questions up on the forums.  Everyone is wicked helpful and willing to share their insights or opinions.  What got you interested in triathlons?