Training Questions

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2006-05-18 10:09 PM

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Subject: Training Questions
I am training for my first IM. I have read that it is not recommended to weight train this close to race day (15 weeks), so i have not lifted for a while. However i am missing it. and feel like it would benefit me, especially cycling and swimming. Does it require too much recovery time to successfully integrate it into my workout plan? How much time is essential for recovery? 36hours/48?

Also i have been only using the RPE during workouts, is this a waste of time without using a heart rate monitor?

Thank you for any help.

Travis

2006-05-18 11:04 PM
in reply to: #427858

Elite
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Subject: RE: Training Questions
I don't think there is anything wrong with weight training. Many of us train with weights. If you enjoy it, do it.

I don't use a heart rate monitor. I won't start to use it until I am Iron Fit.

2006-05-19 1:17 PM
in reply to: #427858

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Subject: RE: Training Questions
You can continue weight training, just start backing off a couple of weeks prior to your race (ie lower weights , high reps to prevent soreness and that "jello legs" feeling after lifting hevier weights), as far as HRM goes. I am a firm believer in training with a HRM, and to some extent racing with one, just don't become a slave to the numbers. You know your body and you know how hard is too hard. Good Luck with  your training.
2006-05-19 4:26 PM
in reply to: #428386

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Subject: RE: Training Questions

Rocket Man - 2006-05-19 12:17 PM You can continue weight training, just start backing off a couple of weeks prior to your race (ie lower weights , high reps to prevent soreness and that "jello legs" feeling after lifting hevier weights), as far as HRM goes. I am a firm believer in training with a HRM, and to some extent racing with one, just don't become a slave to the numbers. You know your body and you know how hard is too hard. Good Luck with  your training.

Rocket Man:  What IM races did you do after you backed off lifting 2 weeks prior?  I'm curious how it felt for you.

 

2006-05-21 5:46 AM
in reply to: #427858

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Subject: RE: Training Questions
I did IMLP and Great Floridian both lifting the entire time cutting back 2 weeks prior to the event. All of the weight training "in season" was low weight and high rep, mostly to prevent injury and tone muscles. I arrived at both events feeling strong, however strep the week prior to GFT forced me to bow out half way through the bike leg.
2006-05-21 9:27 PM
in reply to: #429191

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Subject: IM LP
Rocketman --

When did you do IM LP?

I am in for it this year. A a little paranoid on the grade / climbs for the bike. It'll be my first.

2006-05-22 6:14 AM
in reply to: #427858

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Subject: RE: Training Questions

IMLP is really not as bad as alot of people make it out to be. The key things to remember are 1) Don't go out to hard on the first loop, it's human nature to want to "race" but you will pay for it on the second loop, 2) The last 10k back into town are a constant grade, it will sap the energy out of your legs, best to spin up the hills and save your legs. Other than that make sure you eat and drink and you will be fine. I rode on a 53x39 and 12-25 on the back and had no problems.

Good Luck! 

 

2006-06-03 11:39 AM
in reply to: #427858

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Subject: RE: Training Questions

travisdotn - 2006-05-18 8:09 PM I am training for my first IM. I have read that it is not recommended to weight train this close to race day (15 weeks), so i have not lifted for a while. However i am missing it. and feel like it would benefit me, especially cycling and swimming. Does it require too much recovery time to successfully integrate it into my workout plan? How much time is essential for recovery? 36hours/48? Also i have been only using the RPE during workouts, is this a waste of time without using a heart rate monitor? Thank you for any help. Travis

15 weeks out - plenty of time for weight training. Cut back about 2 weeks to 10 days out. I have typically lifted right up until this time for IM. It WILL benefit you, for sure.

if you lift heavy, you are probably going to have to take 2 days easy before you can do another hard leg workout again (bike or run).

RPE and HRM are completely different. You can line the two up, but at times you need one, and at times you need the other. I know my RPE all the time, but I can look at my watch and see what my body is telling me - (dehydrated, not recovered, feeling good, etc). Use them together and you'll have an advantage on the competition.

Chucky, tsk tsk, no HRM.

2006-06-09 10:33 PM
in reply to: #427858

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Subject: RE: Training Questions
Yeah...there shouldn't be a problem lifting through most of your training cycle.  If you tend to go heavy then I'd suggest backing off as much as 4 weeks out since it can take 2-3 weeks for your muscles to completely recover frm the damage that heavy lifting can inflict.  You may feel perfectly fine within a few days of a hard gym session but physiologically there is still probably a lot of recovery going on.  Same situation with a marathon...you legs may feel fine within a week but it takes probably more like a month to completely recover.
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