Usually I do mine as 20" of all out running...then I transition from running to jogging to walking....then I catch my breath for 10 seconds, and repeat.
I am ON my week 11 ON HIM , And this Saturday I have my big day #2. The lást big day ON week 8 I did good ON my swim, then not so good ON the bike, bc I chose a road With many slopes, And when it came time for the run I walked like half of it, And ran very slowly. My CITy is very HOT , like 90-95 degrees , but since I am trainning for Miami, it is a good thing.
Should I Eat energy bar ON this big day? What should I Eat before trainning?
Hola Coach, Today I did my bike test And my average HR was 155, With 20,3k in the 40min. What does that mean? Lást it was 169 bpm With 18,3k in the 40 min.
@Tito the fluids are mostly on the bike (aid station every 10 miles?) and the run is usually aid station every mile...or you might need to wear a fuelbelt, etc. You are fitter!!!! You went 2k further in the same time...awesome...I would more focus on the speed. So your interval speed was 30.5 km per hour. So you want to do your intervals at 30.5km/hr or better....HR will fall where it may!!!
Altough my city is near the coast it has many small slopes between 50 And 150 meters high. It is hard to find a long flat course. Should I focus ON the average speed? Bc when i am going up , I can go as slow as 18km/h but going down as fast as 65km/h
I hope you are familiar with the metric System...
I am going to HIM Miami, could you please help me to find Otero Team EN members that are going? So far, there are only 2 more going besides me.
Tito, no worries...even with the rollers you can still work on riding steady. The same effort up and down will = slower up but faster down, but more importantly, will = same / flat heart rate!!!! This is where a powermeter really comes in handy. I suggest you find the Fall HIM group in the Community Tab or you can post to the Race Forum to see who else is out there (or on the dashboard!!).
1. I am a really slow runner, my z4 is 5:14 min Per k. On week 15 , monday I had to RUN 1,5 miles At z4 twice. On the first once I got to 5:33 avg and the second once 5:50 ... Altough I have improveed my RUN it does not seem to get better as fast as in the swim and bike. On FEB my 5k test Was 30:01 nad 4 weeks ago it Was 27:19
2. Last saturday I did my 56mile RR followed by a 60 min RUN, after 2 miles I felt very tired and started walking 200mts and running 800Mts, which slowed me down and I only Could do 8k in the 60 min. I drank 6 bottles og GU hydrant and ate 3 bananas, and 3 gels During my 3:05 hour ride of the 90k.
We don't recommend the GU fluids, and don't recommend 3 bananas...I'd rather you have a gel every 30 mins or alternate a gel and 1/2 a powerbar. You most likely were low on calories and sodium.
BUT, let's not forget you might have ridden a bit too hard...when you ride the 56, the goal is to build your effort such that the last hour is your best. If you rode (or continue to ride) too hard, you will pay the price no matter what you eat!
Is it possible for youor Coach Rick to come down to Miami to Coach me and my friends for the HIM Miami On Oct. 27? We Will cover all the travel expenses. Pelease let us know, we are 4 persons
Tito, you want to keep your cadence in the 85-90 rpm range...it's a tool to let you know when you should shift!
As for the swimming, you would be about 1:37 to 1:40 when you sprint. We assume all your swimming is at the TT pace unless we say otherwise...such as "3 x 100 at T minus 5 seconds" which would mean doing them on 1:42, for example!
@Tito - 8" slower per mile is pretty negligible. How is your run training going? If you are faster in training but it didn't show up in the test, the trust your training. If you are slower across the board...then we need to adjust. I would suggest making sure you get 24 hours before & after the interval and long run.
Hola Coach I did the HIM miami in 6:13 , my last HIM was 7:30 so I did much better, thanks for Your support. My splits 34, 3:04, 2:28 What should I do now in recovery week?
My next race is London Marathon, I downloaded Your Training plan but it does no have any bike or swim , And I would not like to loose them
TITO I don't know if this will be lost in translation but HOLY COW NICE WORK!!!!!!!!!!!!!! I suggest you choose the "Marathon Balanced" option, as that includes a bike and swim..if you want me to give you further information I can totally do that!!
Hola Coach! I lived in the US for two years and watch american movies all the time, so I get the holy cow! Ha ha
I did not find the Marathon balanced option in the Training plans, it had only the Half Marathon balanced.
I would like to do a full Ironman, but first I want to do a Marathon. I am planning to go to London on April 13th.
Which Ironman do you recomend for a first timer? I would prefer warm water, i have never worn a wetsuit, and a flat course. I was thinking Panamá City Florida, or Cozumel.
Would it be good to do HIM Miami at the end of Oct2014 and Cozumel at the beggining of December 2014? Or it is not enough time to rest?
And talking about rest, What should I do for recovery week, and when should I start Training again?
@Tito, sorry that was just Half Marathon balanced...why don't you take a look at the marathon one and let me know what you think about how the week is structured...I can always update it for you!
You could do HIM Miami and Cozumel...cozumel is very windy however and hard to get to, PCB is easy to get to but how Miami for you if you do that. IM Arizona is also very newbie friendly as well (end of November). Pick the IM first and we'll sort it out.
As for the resting, you should check out the Post Race resources here, including a plan you can download and do the first two weeks of!!!
Which marathon plan should I use, since it would be my first marathon? Begginer or Intermediate?
I ask this because I did de HIM Intermediate plan for the HIM Miami.
The marathon plan does not say any thing about SWIN and BIKE, and I would not like to loose my fitness on these sports, but do not know how to combine this with the marathon plan. Where can I get a balanced marathon plan?
I think that the best IM for me would be COZUMEL and doing HIM Miami, but how strong is the wind in cozumel?
Tito, go with the Intermediate Marathon Plan. I will need to write a balanced plan, which will take me a couple of days...so please start with the marathon plan itself and we can go from there.
The best way to find out about Cozumel is to go to the Cozumel group and talk to the competitors, read IM Cozumel race reports, etc!
Comments
The lást big day ON week 8 I did good ON my swim, then not so good ON the bike, bc I chose a road With many slopes, And when it came time for the run I walked like half of it, And ran very slowly.
My CITy is very HOT , like 90-95 degrees , but since I am trainning for Miami, it is a good thing.
Should I Eat energy bar ON this big day?
What should I Eat before trainning?
@Tito HELL YES you need to eat. Please go here to learn more about a baseline for your nutrition needs. Part of the day is testing this out!!!
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Course+Nutrition+(Baseline)+-+2013+Edition
Did much much better this time!
When I got off the bike I had a lot of energy!
Today I did my bike test And my average HR was 155, With 20,3k in the 40min.
What does that mean?
Lást it was 169 bpm With 18,3k in the 40 min.
Should I lower my HR Zones?
Altough my city is near the coast it has many small slopes between 50 And 150 meters high.
It is hard to find a long flat course.
Should I focus ON the average speed?
Bc when i am going up , I can go as slow as 18km/h but going down as fast as 65km/h
I hope you are familiar with the metric System...
I am going to HIM Miami, could you please help me to find Otero Team EN members that are going?
So far, there are only 2 more going besides me.
I got an email with link for the Triathlon 2.0 book.
But it does not open.
How can I get the book?
1. I am a really slow runner, my z4 is 5:14 min Per k. On week 15 , monday I had to RUN 1,5 miles At z4 twice. On the first once I got to 5:33 avg and the second once 5:50 ... Altough I have improveed my RUN it does not seem to get better as fast as in the swim and bike.
On FEB my 5k test Was 30:01 nad 4 weeks ago it Was 27:19
2. Last saturday I did my 56mile RR followed by a 60 min RUN, after 2 miles I felt very tired and started walking 200mts and running 800Mts, which slowed me down and I only Could do 8k in the 60 min. I drank 6 bottles og GU hydrant and ate 3 bananas, and 3 gels During my 3:05 hour ride of the 90k.
We don't recommend the GU fluids, and don't recommend 3 bananas...I'd rather you have a gel every 30 mins or alternate a gel and 1/2 a powerbar. You most likely were low on calories and sodium.
BUT, let's not forget you might have ridden a bit too hard...when you ride the 56, the goal is to build your effort such that the last hour is your best. If you rode (or continue to ride) too hard, you will pay the price no matter what you eat!
We Will cover all the travel expenses.
Pelease let us know, we are 4 persons
How can I use this information With the trainning Zones?
How fast should the sprint speed be?
Do you have Zones for swim?
How fast should the sprint speed be?
Do you have Zones for swim?
As for the swimming, you would be about 1:37 to 1:40 when you sprint. We assume all your swimming is at the TT pace unless we say otherwise...such as "3 x 100 at T minus 5 seconds" which would mean doing them on 1:42, for example!
But in swim and bike, I am going faster...
Any recomendations?
I did the HIM miami in 6:13 , my last HIM was 7:30 so I did much better, thanks for Your support.
My splits 34, 3:04, 2:28
What should I do now in recovery week?
My next race is London Marathon, I downloaded Your Training plan but it does no have any bike or swim , And I would not like to loose them
What should I do?
I lived in the US for two years and watch american movies all the time, so I get the holy cow! Ha ha
I did not find the Marathon balanced option in the Training plans, it had only the Half Marathon balanced.
I would like to do a full Ironman, but first I want to do a Marathon. I am planning to go to London on April 13th.
Which Ironman do you recomend for a first timer? I would prefer warm water, i have never worn a wetsuit, and a flat course.
I was thinking Panamá City Florida, or Cozumel.
Would it be good to do HIM Miami at the end of Oct2014 and Cozumel at the beggining of December 2014?
Or it is not enough time to rest?
And talking about rest, What should I do for recovery week, and when should I start Training again?
You could do HIM Miami and Cozumel...cozumel is very windy however and hard to get to, PCB is easy to get to but how Miami for you if you do that. IM Arizona is also very newbie friendly as well (end of November). Pick the IM first and we'll sort it out.
As for the resting, you should check out the Post Race resources here, including a plan you can download and do the first two weeks of!!!
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Post+Race+Process+&+Steps
Hola Coach!
Which marathon plan should I use, since it would be my first marathon? Begginer or Intermediate?
I ask this because I did de HIM Intermediate plan for the HIM Miami.
The marathon plan does not say any thing about SWIN and BIKE, and I would not like to loose my fitness on these sports, but do not know how to combine this with the marathon plan. Where can I get a balanced marathon plan?
I think that the best IM for me would be COZUMEL and doing HIM Miami, but how strong is the wind in cozumel?
The best way to find out about Cozumel is to go to the Cozumel group and talk to the competitors, read IM Cozumel race reports, etc!