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Gabe Peterson's Silverman 70.3 HIM Training Thread

Gabe PetersonGabe Peterson
in General Training Discussions

I am gearing up for Silverman 70.3 in October, with a local Olympic distance (Hansen Dam) in August and Malibu Olympic distance in September as warm up events.  I completed 6 weeks of the Get Faster plan and am wrapping up 4 weeks of the Bike Focused plan this week.  I did St George 70.3 in May (on my own before joining EN).

I'll be dropping into the HIM intermediate training plan on Week 11 next week.  I've loaded up the plan to preview it and have some questions already:

  • Week 11 has a "big training day" on Saturday with a swim, bike, run brick.  Logistically, it is tough for me to spend 5 hours training on a particular day with family commitments.  There has to be a high ROI to spend the SAU.  Since I am doing two Olympic triathlons before Silverman and already did a 70.3 this year, any problems with spreading the Saturday workouts over Saturday and Sunday to preserve SAU?
  • I noticed many of the weeks have 5 runs.  One of the videos for the training plan said the purpose of the frequent runs is to build run durability.  I've been running consistent for ~20 years, even when I weighed 20-30 more pounds.  I haven't had a run related injury in years.  I think I already have run durability (of course, I probably just jinxed it).  Doing more than 3, maybe 4, runs per week becomes mentally grueling for me.  What is the priority of the runs if I want to do 3-4 runs?

 

 

Comments

  • Al TruscottAl Truscott

    My thoughts on your queries:

    • The main purpose of the Big Day is not training to improve fitness per se, but to begin practicing things like nutrition. mental perseverance, and dealing with running after a long bike. So if you are going to break it up, consider doing the bike and run together. the swimming, not so important. But a 3 hour bike followed by the run (?60 minutes? not familiar with HIM plans) is really the meat of the Big Day.

    • I only run 3-4 days a week myself. Each day in the training plan should have a small colored diamond, either red, yellow, or green, with H, M, or L inside indicating the relative priority of the workout. Green/L = low, Red/H = high. For me, the priority is Long run > Interval run > "Saturday run" (usually rec before the Sat. bike) > others.

  • Gabe PetersonGabe Peterson

    Thanks for the informative reply, Al!

    • This is really helpful guidance on the big training day.  The high admin part for me is the swim on the weekends.  During the week, I have a 25yd pool within walking distance of my office.  Doing a bike + run brick isn't too bad.
    • I won't feel as guilty about doing 3-4 runs per week if a triathlon ninja like you is doing it.  I'll use your guidance on the priorities and the icons to make sure I get the key runs in.

     

  • MattAaronsonMattAaronson
    The one thing I would say having raced that course twice is that the run is very challenging, in particular after you have been brutalized by the bike course. Even though the race is now at a time of year when it should be cooler, it doesn't change the topography and the need for very strong bike and run fitness to get you through that run. Personally I would not dial back to less than 4 runs per week. Make sure to do some strength-focused run training on hills too. That will set you up for the run in Henderson.
  • James BarrettJames Barrett

    Ill second what Matt said

    but don't underestimate the heat either, the bike course is rolling and the run has its challenges with hill as well..seen lots of carnage scattered throughout the race last year

  • Gabe PetersonGabe Peterson

    Thanks for the info, Matt and James!



    It sounds like I should mix in some hill runs.  I get a pretty regular dose of hills on the bike living in the foothills of the San Gabriel Mountains.  My usual run routes are pretty flat.  I'll have to make it a point to get a run in the hills at least once per week.

    I am hoping the weather is reasonable cool in Oct.  I've heard it can still get hot.  Starting the run in St George with the mercury hovering around 90F was rough.  I'll have to read up on heat acclimatization in the Wiki.

    For the ride course, how technical would you rate it?  Any tough descents?  St George had a lot of elevation but I wouldn't rate it as very technical.  Most of the descents were tuck into aero and hang on.

    I've never ridden the Silverman course and only have the elevation chart to go by.  I am hoping to get out there in August or September to pre-ride the course.  Is the course safe to ride under non-race conditions?

  • Coach RichCoach Rich

    Notes:

    • What Al said re the Big Day, thought the Rose Bowl is open stupid early on the weekend if you wanted to do it there. 
    • Running frequency is very, very valuable. I don't recommend you eliminate a run, maybe find ways to make them more efficient? Like I said on Sunday, I ran 4mi before our ride and was fine for the ride. And my fitness is not very good right now, especially running. My point is that the pre-ride runs are very time efficient and usually don't have much impact on the ride, as long as make a point of eating between the run and bike. I can get away without eating breakfast before a ~2hr ride, but not if I run first. I have to eat something.
    • Sorry, can't speak to technical-ness of the Silverman course but many here are very experienced with it. 
  • Gabe PetersonGabe Peterson

    Thanks for the guidance on the run.  I'll follow the prescribed number of runs and see how it goes.  I like the idea of doing the run before the ride -- it takes the dread factor out of the end of the ride.

    I am not sure I believe your fitness is not very good right now.  What was an easy ride for you was .85 IF for me with shameless drafting off of you and Dino. image

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