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Welcome, welcome. I'm hoping Lou gets more attention now that it's later in the year.
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I do them at threshold. Pretty much a step back from "all out". You can figure out your threshold HR/Pace by doing a run test. My favorite is 4 x 1 mile. The goal of the test is to have the same pace for each while being absolutely done by the end of the 4th mile. At that point you average your paces or avg HRs from the 4…
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You have a GPS watch? 400 is a quarter mile. You can either set an alarm or you can map a quarter mile stretch of road on www.mapmyrun.com and use that as your "track". There really is zero need for a track with all the tools out there.
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My business partner is based out of Philly if you're interested. I also coach nationally (athletes in CT, VA, WA, TX). Feel free to check us out. www.sonicendurance.com
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I, and I stress I, would go and just have fun. Run the initial segment nice and easy to see where you're at health wise, blow out the bike, and then see where you're at on the final run segment. If you feel good pick the pace up, if not just enjoy the atmosphere.
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Woot!!! Great job!!!
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I'm indoors during the week pretty much year round. I have 2 jobs, 3 kids, and a wife that needs my attention too. On the trainer while working from home or in the wee hours of the morning is how I get my weekday work in. I save my hall passes for the weekend.
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Welcome to all the new folks. Mike don't go eating the sponsor food from Chattanooga. :P Nate I coach a few folks in the North. Get a trainer and a Netflix subscription. Make yourself a badass on the bike over the winter. Everyone knows Iron distance tris are all about the bike anyway.
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My daughter is racing her 2nd kids tri, but I'm done until Austin 70.3.
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I like Matt's book(s). I like Matt. My professional opinion is that I'd rather have my athletes do their speed work on the street than on a track.
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If you're looking for longer stuff you can do stuff like this: Warm up for 20 minutes. 1:00 All Out / :30 Super Easy 2:00 All Out / 1:00 Super Easy 3:00 All Out / 1:30 Super Easy 4:00 All Out / 2:00 Super Easy 5:00 All Out / 2:30 Super Easy 4:00 All Out / 2:00 Super Easy 3:00 All Out / 1:30 Super Easy 2:00 All Out / 1:00…
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I don't find this to be true at all. There are a lot of variables that go into determining how much speed work to do. Someone with an insufficient base of running fitness needs to spend FAR less (closer to 0% than 20%). Someone with a huge base can spend much more time running fast. Also I find the venue for the speed work…
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http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/8-tough-workouts-090214.aspx There's some good stuff in there.
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Swimming: Get some lessons. You more than likely have major technique flaws. Swimming is fairly unique in that if you put in the time with major technical flaws you're not going to get much faster. Ask around the local tri clubs about the top coaches in the area. Biking: Time in the saddle. At least you realize you…
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That'll change
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Marathons should only be run after 112 miles on the bike. ;)
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5150 US Championships on 8/31 Austin 70.3 10/26 Ironman Texas 5/16/2015
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Good luck man. I like your approach to this goal. I'm personally of the opinion that the rush to complete an Ironman burns a lot of folks out. Going from 0 to 16 hours of training a week in a shortish period of time is a lot of stress for someone to handle, especially someone without a huge base of aerobic fitness. Good…
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If you feel running is your limiter you need to run more than 2 times a week. I think Jen had a good suggestion in maybe targeting a spring half mary. You could train like a beast on the bike until the weather goes south up there and then switch to running focused stuff all while hitting a strong, compound movement centric…
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Top of the line rec would be either a Computrainer or a Wahoo Kick'r. Both control the power you're riding at. The Kick'r hooks up directly to your drive train so you won't wear out a tire. The best value in price to quality would be either the Cycleops Fluid 2 or Kurt Kinetic Road Machine. Reliable power curves so they're…
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No. Start after the race.
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Honestly you shouldn't drink water race day. Water is great for every day hydration, but it's not for a race. EVERYTHING you put in your body on race day should have a purpose whether that be fuel (carbs/cals), hydration, etc. Water provides none of these benefits. The osmolality of sports drink is better than water so you…
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Prep? Not really. Upping your sodium levels might help a little. You can adjust your pace on the bike to a bit more conservative and drink a bit more. Mostly on the run drink the sports drink and dump the water on your head at the aid stations. And if they offer ice put it down your shorts. Trust me on that one. LOL.
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Congrats!!! The first is always the hardest. The next one will be easier. ;)
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Oh runners. One winter you're not going to race anything over a half and spend a boatload of time on the bike trainer and then all of a sudden the next spring you'll be a beast in local tris.
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30 x 100 workouts are awesomely puke inducing.
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Probably a couple weeks completely off then a month of just bike training and the weight room and then Ironman Texas training starts.
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No harm in getting the road tires for your current rig. It will save you a bit in rolling resistance and maybe give you a small bump in speed to keep you set until you can get a road bike. Don't settle on a bike because of want or convenience either. A good road bike can be used for tris, dus, aquabikes, charity rides,…
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I have friends that will stick their race bib down their pants if it gets bad on the run. I've never had the need.
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Cycling: Time, Speed, Distance, HR, 3 sec power, RPM Run: Time, Distance, Pace, HR I don't use second screens. I'm a glance and go type of guy. I love my data, but I'm not going to flip through multiple screens on the go.
