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5771 Views 25 Replies Latest reply: Aug 20, 2010 6:08 AM by Moriates RSS Go to original post 1 2 Previous Next
  • Moriates Legend 296 posts since
    Jul 19, 2008
    Currently Being Moderated
    15. Aug 16, 2010 8:29 AM (in response to MRGIBBS)
    Re: First Ironman in 2011

    Bike trainer is perfect for maintaining and building fitness.  It is also excellent for hill repeats because you can nail the intensity and hold it.

     

    Hill repeats is nothing more than working on bigger gears for a fixed period of time, recover, hit it again.

     

    If you want some specific bike trainer workouts, shoot me an email.





    GREG C. MORIATES

    Owner/Coach - LET ME HELP YOU ACHIEVE GREATNESS!

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  • BT.ROB Legend 272 posts since
    May 12, 2009
    Currently Being Moderated
    17. Aug 18, 2010 9:57 AM (in response to MRGIBBS)
    Re: First Ironman in 2011

    I finished my first IM distance tri two weeks ago (Vineman in Calif). Two years ago I did the bike portion on a couple of Oly distance relays (including Cd'A) and a couple of sprint tris (my first ever). Last year I got some Total Immersion swim coaching, a Chi running workshop, and did 7 sprint tris. I live in a ski resort town one state south of you so winter bike riding is either on the mtn bike when the roads are clear and not too icy or on the trainer. I have a whole slew of Spinerval CDs and the best are the "On the Road" series that take place on the Lake Placid IM course, Wisconsin IM course, and around Tucson. Sitting on your bike and watching movies is not training. Always train with a purpose. We have an outdoor pool at our gym to get in swim training (and a really good tan through winter). Most runs were on snow packed trails which is great for form and easier on the knees. This year, I finished a couple of Oly tris prior to the IM and have another in a month (just starting to run again after recovery from IM).

     

    I have watched the mass starts at some of the big IMs, including Cd'A, and they can be intimidating. A lot depends on your goals. For me it was to finish, so waiting a few seconds after the horn goes off or starting on the outside are two techniques to avoid the pile-up. If you are a very good swimmer, you will want to be in front. The best practice for an IM is other tris so you get used to the chaos, transitions, and how your body feels at race pace with adrenaline.

     

    Getting in training with a job and family is tough. Your ideas sound great. Lunchtime runs, rides or swims are also doable if you can. Heavy volume is not as important as focused training with high intensity intervals in all three disciplines. Cross train in the winter with weight workouts and x-country skiing for example. Remember to eat well and rest!

     

    Good luck.

    BT

  • BT.ROB Legend 272 posts since
    May 12, 2009
    Currently Being Moderated
    19. Aug 18, 2010 10:39 AM (in response to MRGIBBS)
    Re: First Ironman in 2011

    There is certainly a lot of adrenaline at the start. It is generally recommended to get in the water ahead of time and swim a couple hundred yards (outside of the event area) to warm up. Realize that there are those who bolt but fade and there is a significant washing machine effect. Keep elbows up high to avoid getting hooked, head and eyes up for a bit to track other swimmers. Then get into your groove, sighting on the bouys every 10-20 strokes or so. I would rather pass swimmers in calmer waters and not worry about the ten seconds or whatever the leaders may have. Use a two-beat kick to save your legs for when they are needed on the bike and run, although increase your kicking as you get close to the finish to pump blood into the legs so you can walk/run into transition and not stumble out of the water.

     

    I hear you about being competitive. I looked at the previous years times in my IM event and estimated what I thought I could do. That went out the window with a disasterous bike leg (mechanical issues) that added two hours and a lot more effort than I planned. The run then became an initial recovery walk and then a negative split finish to meet the time cutoffs. The mental challenge kicks in when going for 16 hours.

     

    By the way, it looks like you could still sign up for the Vikingman tri (half IM or Oly) that takes place in Burley, ID on Sept 11 to get a sense of the event. I used the Oly tris this year as training events focusing on a few things like nutrition/hydration or the swim leg instead of overall time.

  • dkhartung Pro 98 posts since
    Aug 2, 2007
    Currently Being Moderated
    20. Aug 18, 2010 11:03 AM (in response to MRGIBBS)
    Re: First Ironman in 2011

    Warming up first, starting out hard, and then settling into a groove is certainly one approach to take for the swim.

    I went a different direction for my first IM.

     

    No warm up (seriously, you're facing a really long day, the whole darn swim is just a warm up)

    Focus on staying relaxed, long and smooth.  Avoid the washing machine as much as possible, and don't let the adrenaline take over.

    My goal for the swim at that distance?  Get out of the water feeling refreshed and warmed up, no more than that.

    Worked pretty well for me.

     

    I was thinking the same thing, and my coach taught me a valuable lesson.

    First, he had me do a set of 10x100s finishing each interval at exactly 1:15, and pushing off on the 1:30.

    Then he had me just cool down a bit.

    Next, he had me do 10x100s finishing each interval at exactly 1:10, and pushing off on the 1:25.

    After I finished heaving and feeling like I was going to throw up in the gutter, he asked me how much additional energy I felt like I expended to go 5sec./100 faster (alot).

    He then said, "going five seconds faster per 100 yards will get you a swim split that is 3:30 faster on race day.  Who cares?  The real race doesn't even start for another five hours, and you want to burn up for a measly three minutes!"  Light bulb.

     

    So if you are going to work with a coach to improve your swim, I'd work on technique to be uber efficient rather than being able to go out fast and then try to settle in.  Just my experience

  • Moriates Legend 296 posts since
    Jul 19, 2008
    Currently Being Moderated
    21. Aug 18, 2010 11:31 AM (in response to MRGIBBS)
    Re: First Ironman in 2011

    Hit me up anytime for advice.





    GREG C. MORIATES

    Owner/Coach - LET ME HELP YOU ACHIEVE GREATNESS!

    GCM Endurance

    www.GCMEndurance.com

    Team/Club Xtreme Multisports, Inc.

    www.xtrememultisports.com

    Blog: http://xtrememultisports.tumblr.com/

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  • Moriates Legend 296 posts since
    Jul 19, 2008
    Currently Being Moderated
    23. Aug 19, 2010 2:00 PM (in response to MRGIBBS)
    Re: First Ironman in 2011

    The washing machine effect does not last that long.  You can find calmer water if needed but within 5 minutes, most of the pace was set and everyone starts to settle down.





    GREG C. MORIATES

    Owner/Coach - LET ME HELP YOU ACHIEVE GREATNESS!

    GCM Endurance

    www.GCMEndurance.com

    Team/Club Xtreme Multisports, Inc.

    www.xtrememultisports.com

    Blog: http://xtrememultisports.tumblr.com/

    Become a Fan: http://www.facebook.com/#!/pages/Xtreme-Multisports/117254468321101?ref=sgm

    Twitter: http://twitter.com/xtrememulti

    Sponsors:

    VCRC Bikes | FFWD | Synergy Sports| SportMulti | Skins USA | Rudy Project | Athletes Honey Milk | Honey Stinger | Tri Life Gear

  • Moriates Legend 296 posts since
    Jul 19, 2008
    Currently Being Moderated
    25. Aug 20, 2010 6:08 AM (in response to MRGIBBS)
    Re: First Ironman in 2011

    They are anal on the course to a point.  If you are in a bottle neck area, hair pin turn, or on a steep climb they do not really care unless you are looking at a top 10.  They get you more on the passing rules.  On the run, I had been people get time penalties because there family was running or riding along side them.

     

    Don't sweat it to much.  You will be fine.  The race marshals will also pull up along side of you and slow down to let you know to ease back.





    GREG C. MORIATES

    Owner/Coach - LET ME HELP YOU ACHIEVE GREATNESS!

    GCM Endurance

    www.GCMEndurance.com

    Team/Club Xtreme Multisports, Inc.

    www.xtrememultisports.com

    Blog: http://xtrememultisports.tumblr.com/

    Become a Fan: http://www.facebook.com/#!/pages/Xtreme-Multisports/117254468321101?ref=sgm

    Twitter: http://twitter.com/xtrememulti

    Sponsors:

    VCRC Bikes | FFWD | Synergy Sports| SportMulti | Skins USA | Rudy Project | Athletes Honey Milk | Honey Stinger | Tri Life Gear

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