Most brutal workout

For the peak week of one of my guys racing IMLP last year we did (yes I joined him for fun minus the swim) a 2000mts swim + a 100 MI ride (35 miles @ HIM) +40 min transition run. For another girl, her toughest session was 1 hr run + 80 Mi ride (20 Mi @ HIM pace) + 1 hr run also on her peak week

Nothing all that impressive:

5h30m/45m brick and a 2h/2h30 brick

I won't be doing much different this time around other than more long sessions and more tempo sessions, less mid-distance easy stuff.

October 2006 from my log

Long ride with a 25 min brick run after.

Did my regular breakfast but didn't drinnk coffee. Today it was just Marcy and I. Worm and Frank did a race to get out of this ride. The wind was a strong Northeaster, it was pretty cool till noon and then wind was really difficult. Nutrtion was fine but I really had focus issues for alot of the ride. I had a coke at mile 88 and that helped a bit but focus was lacking and I rode sloppily. Managed HR down real low and I probably could have worked harder. Time for 112 was 6:29.

Had to send my power tap hub in for repair and my real design wheel appears to be out of true. I borrowed marcy's Kryserium and after riding it, remembered how nice those wheels are.

Nutrition - I ate alot. 2 rice krispies, 2 granolas, 7 fig newtons, 2 packs of crackers, 3 gatorade endurance, 2 choc chip cookies, a bag of trail mix and a diet coke. I thought my focus issue was nutrition driven, but it wasn't. When I got to the run, I was fine. I think the focus issue was boredom. It did show me that I can eat more than I have been..

Transition was quick, maybe 5 minutes.


After 112 on the bike, I did a 25 minute run. This was my longest combo workout and its downhill on the bike from here in. I think I have a 45 run after my 80 miler next week.

Today run was great, first mile was 11:12 and second was 11:26. HR was around 70% (140). I was

will you be doing the training camp sessions on June with us? Those WILL have you ready to kick a$$ at IMLP

Last year in prep for IM Moo, my schedule had a 120 mile ride that I shortened to 117 miles and then I ran 18 miles the next day. The ride was 'rolling hills' in the Adirondacks and the run was on the IM LP run course plus the three bears portion of the bike course. The swim- well lets just say I was a little underprepared for that and was underprepared equipment and mentally for the actual race day conditions. Physically though, I was spot on so I'll give it another tri this year.

This year my coach only gives out workout schedules 1 month at a time but from talking philosophy with him, I know that my longest single session will be an approx 8 hour brick. So far I've done a 3 hr ride, 1 hr run brick and LP is still 140 days out so I can see that coming. I can't wait until the weather improves(more of the snow melts) and I can be training mostly outside and on the course again.

I'm training for my first right now, IM AZ 07. My toughest day is a race rehersal -
Swim 30 min
Bike 120 mi
Run 1 hr

I'm doing this about 3 weeks out from the race, and I think it'll be a HUGE confidence booster!

I am taking next week off of work (week of 3/12) to do nothing other than get my final major IMAZ training done.

I'll post back with what I end up doing, I'm sure 400+ bike miles are in store for me in that week and close to 100 miles running from weekend to weekend.

2003 IMC - Three weeks out:

Race sim brick - 6 hour ride (~120 miles) done as 1.5 easy, 3.0 race pace, 1.5 build effort. Quick transition into a 1 hour run at HIM pace. This workout was a huge confidence booster. My nutrition plan worked great and I couldn't believe how good I felt.

The night before had been a 5K swim workout with a main set of 4x(4x50 fast kick, 4x100 hard, 400 race pace, 100 easy) all on 5 second rest intervals. Ouch.


In 2004 I don't recall any single workout as being "epic", but I did a lot of back-to-back 5+ hour rides and various ride/swim, ride/run/swim, swim/ride/run combinations of 6-7 hours.

scott

Last year, the most brutal was a 75 mile ride done as three loops of a boring out-and-back course (the Interurban Trail, for those who know the Seattle area). It was in January, temps in the mid 30s, raining with gusty winds that often were head winds. I couldn't get much past 15 mph, so it was five hours of hell. Never again will I try three loops of the Interurban.

For "epic workouts", on three different occasions I did half-Iron distance at race pace. So 1.2 miles in the pool, a 56 mile ride around Lake Washington, then a 13.2 run on the treadmill.

This year, my training schedule doesn't have epic workouts so much as steady volume. I've done a couple centuries, and a number of 15-18 mile runs. All my rides - even the centuries - have 30-45 minutes of run at the end.

The most brutal would be a 4 hour (30 min WU, 3hr run, 30 min CD) 17 mile trail run with my tri team. Generally I hate trail running, and this was in a horse friendly park (Bridle Trails). Extremely muddy and extremely crappy. And I mean that in the most literal way possible. I threw my shoes away after the run.

Edited by brucemorgan 2007-03-09 1:21 AM

Wow...I haven't done and IM yet.  I have IM Louisville coming up.  Sounds like i have some real fun ahead of me.  I know I am planning on at least 6 Century rides with 3 of those having a run after.  I did not plan on doing a swim bike run as a training.  I have an HIM in June that will take care of that and an olympic in July.  These posts are making me think I might want a long simulation in the first week of August.