2015 Half Ironman Training Hack

Paul Hough

OK - I am going to do San Juan 70.3 on Mar 15 and Florida 70.3 on Apr 12 ... four weeks apart.  I'll have two race rehearsals prior to San Juan then intend to repeat the last 4 weeks of the HIM program.  That would include another RR right between the two races which I'm not sure will have much value.  So the question is what training on that weekend in the middle will provide the biggest training impact.  Right now, I'm thinking of entering the HITS Ocala HIM aquabike on Mar 28 ... blast through the swim and the bike, and then maybe jog several miles?  Or should I do the whole HIM but shut it down to a jog the last  7 miles of the HIM?  Or would an olympic distance race be a better bet to pop the speed up between the two HIMs?    

Al Truscott

Here's what I would consider: 

• The two weeks after the first HIM, deviate from the plan. First week, recover for about five days, meaning shorter, easier stuff Mon-Fri.
• The first weekend, do the long stuff per the plan. Allowing a decent recovery interval after the first HIM will be key to performing well in the second.
• The second week, do the Olympic on Mar 28th.
• During that week leading into the Oly, assume the race will replace the short, hard interval bike workout, the short, hard interval run workout, and one swim workout. Assuming the race is on Sunday, Saturday is a prep day, leaving Mon-Fri to incorporate two swim sessions, two bikes, and three runs. If you're going to do any Z4 or 5 stuff that week, do it on Mon or Tues, leaving Wed-Fri for Z1/2 work.  
• The final two weeks leading into the second IM, follow the plan.

There's no question in my mind that, over 55, we respond very well to continuing to incorporate intensity, and not needing as much volume/distance as we did when younger.

Jan Schorpion

Paul,

Im considering doing the same 70.3's as you in the spring. Looking forward to the training. 

Paul Hough

Jan - I've did San Juan in 2012 if you have any questions. I've done Florida 70.3 three times, but it was all on the old course at Disney so I have no knowledge on the Haines City route although I'm going to ride it in advance.

Al - I think you are right. The long-long stuff is getting easier (but slower) as I'm getting up there. The olympic will probably cause me more discomfort!

Jan Schorpion

Paul- I'm sure I'll be asking questions about SJ 70.3 when were closer to race time. I've done the Haines City course twice ( 2012,2014) so feel free to ask away about that one. 

Paul Hough

Jan - how muddy is the swim at Haines City? I'm hoping with all the rain this past year the water levels are up. I did the aquabike at GFT last weekend and it's the best I've ever seen Lake Minneola. Haines City M shaped swim course has me nervous about all the turns...seems like the potential is there for a lot of contact.

Jan Schorpion

Paul, the water is pretty murky. You get used to it during the swim because it does clear up a little the further in the lake you are, but when you first enter the water its pretty shocking how little you can see. The M shaped swim has 6 turns so obviously more than you usually see and it creates the usual crowding, so just be prepared that that will happen and a PR on the swim is not likely. It is nice to have the middle part ( turns 2 thru 5) because of the directional changes the swim doesnt seem to be as long. 



The run does have 2 "climbs" that you have to do 3 times. First one around mile marker 1 , second around 1.5 miles into the run. Not a big deal, except for the fact that last year they were doing road construction so we all had to run on the sidewalk, part of is was unpaved, which made for a crowded run on that part. Open roads again afterwards. 

Scott Alexander

Paul, I'm also considering the double, although it's PR70.3 and NOLA70.3.

Paul Hough

Great Scott! (Seems better without the comma). Sounds like we are going to have an EN core presence in San Juan. Everybody better wear their gear.