IM 70.3 Lake Placid
Well training definitely didn’t work out the way i had hoped but i think i have just enough to finish. (falling FTP, running injury from change in technique, etc).
Going to take it pretty easy and just try to enjoy the experience instead of going all out.
Great work on the thread @JoeX.
IM Kalmar ticked off last weekend, you have Lanza 70.3 for me, then Marbs 70.3 and Elsinore 70.3 for 2020 (so far)…
I withdrew from Weymouth 70.3
Haven’t seen my refund yet though… 
I will race IM Taiwan on 9/29. Thanks!
Hey @JoeX!
Just started IM MV Build… and came down with a cold. The Ramp Test gave me exactly 1W improvement, (306W to 307W…) but I’m confident I can hold closer to threshold for longer, plus my running and significantly, my swimming, are way in advance of where they were.
I’m heading for a bike fit tomorrow for my new Giant Trinity Advance SL2 - looking forward to getting that dialled in so I can start a few more road sessions and really get into the position.
Running is feeling good, although I’m significantly lacking in volume. I’ve been focussing on a couple of 6-hour solo races in a trike, but that’s over now, so I’m aiming to stick with the plan as much as possible. I’ve got one more 24-hour race in a month or so, but that’s just 3x 1.5 hour efforts over 24 hours - I should be able to get a bit of swimming/running in the mix at the same time.
My swim is where I’ve made the biggest strides. Once I got over my cold last week, I did a 3.3k swim, which is my longest ever, at my fastest ever pace! I even backed it up the next morning with another swim, although that wasn’t nearly as successful.
Oh, and a hot tip. Even in a chlorinated pool, you still need to rinse out your watch. Mine got bugged with chlorine crystals, and is off at the shop getting repaired. It sucks living without a watch, but it will be awesome to have it back in good shape.
Enjoying the process, if not the early mornings!
Always rinse all of your swim kit, no matter if swimming in fresh, salt, chlorinated, or magnesium water. I always rinse the goggles (especially) and paddles (to clean the middle finger strap, the only strap installed, to extend its life), and watch gets rinsed then as well after. If there’s no shower immediately after the pool, when I get home, when I take the kit out to dry, I will rinse the goggles (especially) and let them dry w/ the rest (paddles, towel, drag suit).
As always, love a roll call…
Good timing as this week I’ve just started Build MV for my run into Patagonman (1st Dec). I didn’t worry about a TR structured base over the summer but focused on maintenance and racing smaller distance stuff. I think this approach has re-ignited my motivation because following the Ultimate in June, the thought of going through another training cycle in the same year felt too much to me. Suffice to say, I don’t think I’ll be entering two iron distance events in a year again. Maximum respect to those that do two in close proximity!
Over the summer, I think I have maintained my base but used the opportunity to experiment with slightly different weekly training structures. I’ve kept a long cycle in place despite the temptation to avoid it. I’ve cut running volume, added a bit more structure and frequency to my swimming, as well as tested some different things out for bike training. I had a small dalliance with Seiler’s 4 x 4 min intervals (and basically any thread that talks about them) and tried to work them into a day where I do running intervals as well. I think there is something workable there but have been super conservative.
Recently I’ve also been trying out a walk/run strategy for longish runs, figuring that might be a better strategy for the marathon. Maybe I’ve missed it, but it doesn’t feel like there is much emphasis about doing this in training, I mean there is plenty of emphasis about doing this in a race… The more I think about it/try it, the more I think it makes sense in training, even if you do intend to run the whole way in a marathon. (Having said that, I think Jim Vance might be a proponent of run/walk in training)
Walk-runs are great. JIm Vance is a big proponent of them. I know Ben Kanute even uses walk-runs as a big part of his training.
I don’t go out there with a walk-run plan, but I don’t care about taking quick stops for water/nutrition etc during my long runs. Especially with the heat we’ve had this summer, its made those longer runs possible. I always start my run with my dog, but he can only handle 2-3 miles this time of year, and a running buddy of mine doesn’t usually go the whole distance, so we’ll do a quick stop, shake hands as we separate. I just think of it as walking the aid stations.
I’m a fan of walk run, but I haven’t seen any science to back it up.
There’s a notion that less damage is being done, but I can’t see there is enough recovery for any repair work to take place, so it may just be the same damage over a longer period.
In training a 9/1 is easy to implement but on course the spacing of aid stations and your pace can make it tricky. Certainly I haven’t found a way to do consistent intervals on race day.
In training I think it’s a good idea because the 2-3hr runs can lay me out for a few days after, and especially in the heat of summer a walk break gives you a chance to cool for a bit.
Hmm, I’ve been thinking about this for 2020. This year is the first year I’ve done two, and I was fine with it right up until I got those shin pains. No damage showed on the xrays but I can still feel it a bit in my left leg, and that makes me think my bones may not be up to it.
Fitness for me was built up to the first race, raced easy, then recovery and maintenance carried me into the second eight weeks later.
hmmm… why is it that some of these courses say one thing, but then I upload that exact GPX file to garmin connect for my ride tomorrow and this is what it is telling me is the elevation gain:
I think it’s gonna hurt! Glad my new bike has an 11-32. The hills near me have the same grade as a few of those, but 80 RPM in 34x28 is about 280 watts when climbing ~10% grade. Looks like the main climb will take about 35 minutes.
Late to the party…do 70.3s count? If so, then I’m doing IM 70.3 NC, and Challenge Daytona Half in December.
Currently on first week of 8 week Half Distance low volume build plan, having just done the Half Distance low volume base plan. This will take me to NC 70.3, after which I’ll do the 8 week Half Distance low volume specialty plan heading into Challenge Daytona.
Have been flirting with the idea of joining an on-line training group/system (Purple Patch Fitness Squad) but sticking to the TR plans for now.
Yes we count them too. A bigger community of triathletes who subject themselves to hours of trainer rides is good. 3 hours or 6 hours, it pretty much sucks the same 
Welcome, and what plan are you following with TR? How’s it going?
I’ve always thought of walk runs as being more mental than physical. Knowing you have a chance to catch your breath and lower your HR just a bit really helps you make it through those 3 minutes until the next aid station.
If you read Galloway’s running book, there is stuff in there. The run walk is his thing and the Galloway method of racing incorporates it.
I’m right now doing the Half Ironman, Low Volume Build, with the slight modification of adding a longer endurance/Z2 ride on Sundays. Going fine so far…will report back when I’m a few more weeks into it
Welcome!
Just about to roll the heaters in to the pain cave. #road2kona19
Kona always gets me excited to race so I’m thinking a late season half might be on the cards.
So answering my own roll call, my state of play is okay, ready to rock. Just starting the run again seems to be okay, also went into the pain cave an hour ago - FTP unchanged from before IMCH which is particularly good given how little I’ve trained before or after the event. Easily held a cruising 1:50/100 for half an hour yesterday and could’ve finished he hour but for time.
I’m trying sweet spot base for the first time, starting today, and looking to try to forge a new routine - short SBR every day, five days a week. I’m terrible for consistency, so it’s unlikely to work, but I’m happy to roll the dice on the off chance.