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Old 01-21-06, 10:05 PM   #1
4kids1wife
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Half Ironman training issue

Hey,

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?
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Old 01-22-06, 04:46 AM   #2
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Quote:
Originally Posted by 4kids1wife
Hey,

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.
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Old 01-23-06, 09:16 AM   #3
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4kids1wife,
MHR appears to be an advanced athlete. For your 1st half, you might want to cut back on his recommendations. I personally wouldn't wait till after Boston to start training for the half. Another thing that you might want to consider is NOT going all out in Boston. Sometimes it can take 4-6 weeks to COMPLETELY recover from a long distance race. I wouldn't want you to have a PR race and then spend the next month recovering, in stead of training for your half.

I have heard of people who have completely trained indoors for a half before. but, I too am weary about doing such things, and would suggest getting out whenever it is safe, hopefully you will have plenty of good weather in May for that. In the mean time, I am indoors training, as if I were outdoors, simulating hills with different resistances.

Good Luck!

Mike
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Old 01-23-06, 11:03 AM   #4
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Which Half IM are you doing?

I had the same thoughts as mike15401 but I'm guessing that if you qualifeid for Boston, you probably know how your body recovers from a marathon...you will be the best judge in the end.

I have a buddy who lives in Connecticut who does a ton of training indoors on his treadmill and cycle trainer. His training for Boston last year was almost exclusively indoors and he ended up running 3:04...he was a bit disappointed wih the time but it was mostly due to the amount of downhill running that was required and he wasn't ready for it. This guy also did IM Hawaii in 10:44 and Lake Placid in 10:19.

He swears by his CycleOps Trainer for the bike...though it may be a little pricey. He keeps trying to get me to buy one but I live in So Cal and I like riding outdoors.

Good Luck!!!
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Old 01-25-06, 05:16 PM   #5
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Great replies everyone. Thanks!

The half ironman I am registered for is in Oliver BC. MHR - your training regime is impressive!
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