Join Date: Dec 2004
Location: Golden, Colorado - USA
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Originally Posted by 4kids1wife
I am running the Boston Marathon on April 17. Seven weeks later I will compete in my first long course triathlon [half ironman distance]. I have been competing in the Oly distance for the past two years.
Since I am prioritizing my running until Boston, I can only manage two [sometimes] three cycles per week. Further, since I live in a northern climate, most of my pre-Boston cycling will be on a trainer. Therefore, I will need to really put in some quality cycling following the marathon to be fit for the half ironman. Can anyone suggest a good short cycling training progression that fits my situation? Anyone had anything work particularly well?
Sounds like we have similar goals schedule wise, as I will also be running the Boston Marathon, followed by 1/2 Ironman Florida just 4-weeks later.
1. Using the Trainer in place of riding outdoors will keep you fit and on race day you will be fine.
2. I focus on 1-skill set as my main aerobic source - for me that is running and it does carry over to cycling. Your Marathon fitness will serve you well.
3. Like training for a marathon mix up your workouts and include TT based speed work.
4. Your background in Tris will help with logistics, but in the 1/2 IM you really need to focus on hydration and fueling much more than in Olympic distance events - especially if heat and humidity will be a concern.
5. Focus on a fast transition
In 2005 I ran Pikes Peak 1/2 Marathon and Marathon (back to back Saturday and Sunday) in August, Detroit Marathon in October (a BQ), and the WDW 1/2 Marathon and Marathon (Goofy Challenge), running them back to back Saturday and Sunday) just a few weeks ago. I tore a ham just prior to Disney and still raced (thinking it was only strained) - after finishing the Marathon the back of my leg was black and blue...a sure sign of a tear. So my Boston build-up won't really be starting for at least another week or so...
For the last several years my Marathon race schedule has been the same as noted above while adding several other Run, Bike and Swim specific races as well as (2) 1/2 IM's and a few Olympic distance each season. Last year for 1/2 IM Florida my cycling was for the most part on my Lifecycle 9500 at home. I still managed to average nearly 22mph for the 56-miles. The thing that helps me is that I race in a local TT series each year in spring which is 10-race series each Wednesday starting in March - so the bottom line here is weekly TT based speed work really helps. The course is only 10.5 miles but I see improvements each week and you really learn what fast is as it is an all out sprint. In fact - one of the races is just 2-days after Boston!
As for my schedule now:
1. I swim 4-days/week
2. I ride my Lifecycle 9500 5-days/week for 1-hour each session, all workouts are HR based and in interval format.
3. I strength Train 3-days/week
4. Once I get over my injury I will be running 6 days/week with an average weekly miles in the 55-65 range
After Boston I continue to ride in the local TT series and will ride maybe 3-rides that are 60-miles in length and the rest are shorter 15 - 20 mile rides that include hill work But the majority are on my lifecycle.
Last edited by MHR; 01-22-06 at 05:02 AM.