Daren's Season roadmap
Hello Rich,
The season survey covers a limited number of races so I just included my triathlons on the list. I have done several running races already this year and have several more on the calendar. Do you want to see non-tri race schedule?
I am semi new to triathlons so I am a beginner. I'm an ultra beginner for swimming. But intermediate for biking, and intermediate to advance at running. Do I follow the beginner plan for all facets or blend plans to up the running?
I'm running a half marathon Sunday, so I'll start the fitness tests next week.
Let me know your thoughts.
Thanks, Daren
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Comments
Hi Daren,
Usually no need to let us know about running races you're doing, unless they are, for example, a half marathon relatively close to an A-race, especially a half Ironman.
I recommend you go with the Intermediate training plan. Our largest concern is always keeping your run healthy but it sounds like you've got that covered = ok to move from Beg to Int plan.
Good luck!
Rich, I love the workouts. Especially the bike and swim. The running workouts is a lot of steady out and backs. before incorporating the swim and bike, I would do Tuesday speed work (Intervals) on a track, and Thursday hill work. Do the plans incorporate speed work or hills later on? If not, should I not worry about them or create some workouts to replace some of the posted workouts to add variety? I completely understand the need for easy volume days especially on combo days. I haven't figured out if your plans incorporate meso cycles, or distinct phases leading up to the taper for the A race so I'm asking. I love interval work. Thanks, Daren
Hey Darren,
Notes:
So...where does this 7/20 Oly fit within this Calendar Math?
Wk 10 and Wk 13 events aren't a problem. A Wk 17 Oly comes at the missed/compromised opportunity for a half IM-specific training weekend and/or to fix whatever race execution issues you found in your RR#1, scheduled for wk15.
It's "ok" to race an Oly in Wk17, however you must:
2014 Seafair Olympic (396 participants) vs 2011 Lake Stevens Olympic (161 participants)
Overall placement: 63% vs 28%
Age Group Placement: 58% vs 15%
Total Time Improvement: 35:40 (2:27:44 vs 3:03:24)
Swim (Assuming similar distance)
Time improvement: 13:47 (32:11 vs 45:58)
Overall Placement: 48% vs 4%
Age Group Placement: 38% vs 0% (or last place)
T1
Time improvement 19: seconds
Bike (Assuming similar distance)
Time improvement: 19:17 (1:04:48 vs 1:24:05)
Overall Placement: 46% vs 39%
Age Group Placement: 35% vs 8%
MPH: 18.52 vs 17.2 (not riding a tri bike or racing tires, etc)
T2:
Time loss: 1:40 (2:24 vs 0:44)
Run (Assuming similar distance)
Time improvement: 3:57 (44:51 vs 48:48)
Overall Placement: 83% vs 70%
Age Group Placement: 88% vs 46%
Pace: 7:13 vs 7:49
Hey Darren,
Congrats on your race! Sorry, not really sure I understand your question. Looks to me like you significantly improved across all three disciplines. As far as road bike vs tri bike, it's not so much that the bike is faster, but rather it allows you to ride in a position that's more aerodynamic and therefore much faster. So you on a tri bike is usually much, much faster than you on a road bike, because the combination of you + tri bike is more aerodynamic.
Race wheels are a relatively small variable on that relationship and often not worth the expense for the time gained, at least not when starting in the sport. A powermeter is a much better investment.
I am finally checking in after my first half ironman at Lake Stevens, Washington. I need to figure out..."What next".
A quick history...Started running 4.5 years ago (age 45). My first tri was a tri. I trained for two weeks before doing it 4 years ago (side stroked the swim). I've done a couple tri's a year since. This year was the first year with training. Thanks to you and Patrick! I started late and didn't do the full training program. As per my previous posts, the training works! I'm a believer!
A quick IMLS summary...
Swim was my best ever! I started my usual in the back and wide to avoid traffic, but felt really good so I angled in to the boeys. I swam through and amongst my AG and even caught some from the wave ahead of me! Crawl stroked the entire race (a first). no panic, no breathing problems, came out of the water running (Also a first...usually cramping). My time was 36:15. 1:52 per 100. 50 out of 153 AG Finishers, 473 out of 1442 overall finishers! The rest of the race is a bonus for me at the point. I was very happy coming out of the water.
T1... No fancy equipment, I have three kids in college. 3:23 transition time
Bike was good. Way faster than my training average mph. I made some last minute changes to my 18 speed bike. Added areo bars and semi-racing tires. It's an extremely hilly course, I didn't have a "Granny Gear" so I stood up and did weight bearing peddling up the hills. I stayed in the areo bars as much as possible, hydration and food intake went great (almost too much). my time was 2:57:49. Avg mph 18.9. Avg HR 155. 53rd of 153 AG Finishers, 364 of 1442 overall finishers. I'm thinking with a TT bike, I could bust into the top ten of my AG.
T2... Again, nothing fancy. I haven't practiced getting out my shoes early. 3:07 transition time
Run was OK. This is traditionally my strong event, but may have spent too much on the bike (Need a TT). Ate Salt tabs during the bike and run, but still felt "on the verge of cramping." I was hydrated. Had to stop 2x on the run course to empty the bladder. After reading Patrick's post race blog, I need to relieve on the go in the future. I kept the heart rate below 165. But felt drained. focused on keeping form. Just didn't have the pop and energy. Felt like I didn't have great form. Of course it's a hilly course, but I think I could have done better. I just don't know how. My time was 1:49:22. Avg pace 8:20. Avg HR 163. 32 out of 153 AG Finishers, 282 out of 1442 overall finishers.
Post Race: The experience was exhilarating during the event. Afterwards I wasn't totally wasted. But I did feel the let down of "That's it?" I stretched well that night. Got a massage the next day. Walking normally with no injuries or overly sore muscles groups. Could feel the hips and knees talking a bit. the Saturday following, I ran a 3.5 mile race at 6:51 pace fairly easily without any soreness.
So what's next? I have three more half marathons on the calendar for this year. I feel that with some real focus on becoming a more efficient swimmer, I could actually become competitive in the swim. I think the addition of a TT bike, I could become competitive in the bike. I think I can knock off a min per mile on the run with a more efficient swim and bike (and running relieve!). I don't have a desire to do a full until the kids are out of college and I can get a TT bike. So that means two more years of halfs, Olympics and sprints. I do think I can be a top ten AG athlete. I did your intermediate half marathon training leading up to Lake Stevens.
What do you recommend for me from here?
Thanks in advance! Daren
Pretty sure we covered this in our talk this week.
On another note, I'm interested in a full ironman, but very wary of completing a marathon after the swim and bike and staying healthy. I completed one marathon and it took three months for my knees and mind to recover. I also don't have a tri bike. Do you have any input about making the leap to the full ironman?
Thanks, Daren