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Goal of the "Big Day"

mgraffeomgraffeo
in General Training Discussions

This is my first time going through an IM race prep, and I am looking to understand the purpose/goal of doing a "Big Day" with 1 hr swim, 4 hr bike, 1 hr run.  It seems to be written similar to a race rehearsal experience, but then the efforts are harder than a race rehearsal in both the swim and the run.  

I'm asking because I probably need to not do it (time constraints), and just bike that day, and I'm trying to figure out if I'm better off moving the swim to the previous day, or bagging it, and what to do about the run, though I think I've got that covered.  Always helps to know why you're doing something, before you go making modifications.

Thanks!

 

Mike

Comments

  • Al TruscottAl Truscott

     Mike - I just hit that Big Day about 10 days ago. I viewed it as a step up to a new plateau on the way to doing a Race Rehearsal. To me, getting a quality run after a hard and/or long bike is THE key element of triathlon training. It tests many things: nutrition and pacing during the bike, sufficiency of run training, mental six pack for the last two hours of the race, and more. So if I were time constrained, I would drop the swim (general EN attitude towards swim training seems to be : "meh?"), and proportionally shorten the bike and run as needed, upping the intensity commensurately to keep total work the same.

  • Nemo BrauchNemo Brauch
    Or maybe move the swim to Friday?? I know the general concept of a Big Week- but this Big Day dealio is kinda new this year and I figured there would be a vid or podcast in the training plan when I got to that point. I'll be interested to hear from the IMSG peeps and the coaches on this one.
  • chris malonechris malone
    I describe it more as a "first long day". I too did mine about 10 days ago and it provided me with the following:

    1. A non-tapered long effort, the proverbial all day lollipop. Basically, how it feels to have to go yet another hour after getting up at 5 to swim.

    2. Smacked me upside the head to PAY ATTENTION TO BIKE NUTRITION and hydration, as my run really stunk. I'm used to going hard on the bike and then maybe a short brick, so I've neglected the feed (and I've intentionally been running a caloric deficit since February). I was reminded that we run long after the bike and that one needs to be fed and watered to do so.

    3. Pacing. I don't know if you get the same all day mindset skipping a step or shortening, even with added intensity. I get impatient and I am much more inclined to, as Dave Halligan once said about the treadmill "crank it up to get it over with". But I don't think this is the point of the day. Maybe this works for someone with lots of IM experience but that's not me. Personally, I need to grind it out.
  • Michele CellaiMichele Cellai
    Same as everything else... if you can't do it, you can't. Move the swim. I don't think it will make a difference. I never even did an EN swim or race rehearsal swim before my first iron race.
  • Cary BlancoCary Blanco
    Is the bike supposed to be RIGHT AFTER the swim? Where I swim is not the most bike friendly area. It's a 20 minute drive to the parking lot where I ride from.
  • Coach PatrickCoach Patrick
    Folks, great stuff here. As Chris pointed out, this effort is 80% mental / 20% actual training. It's meant to be a fitness piece, part of your transitioning to FAR, but also part wake up call for what it feels like to ride/run after swimming. Many forget.

    @ Cary you can drive 20', that's fine, just be ready to go...try to keep that transition down to 30' if possible...

    P
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