Half Irons as Warm Up Races to an Ironman

triadamlete

I recently asked about CA races to do before IM AZ, and I guess I just have a general question about whether it makes sense to do a few half irons before an ironman. Here's what I was looking to do:

9/11 - Big Kahuna 70.3

10/10 - Magic Mountain Man 70.3

11/21 - IM AZ

My biggest concern is that the EN philosophy is to do everything hard, so is the volume of two 70.3s in subsequent months 1 and 2 months before an IM too much? Is it best to just do one? Take it easy on both races? I know the philosophy in Endurance Nation is to never take it easy, but in a 70.3 that is more of a B/C priority, how do you approach it and how does this impact the training schedule in the week before/after the race?

I haven't done a race since 70.3 Oceanside and this is my first IM, so I'm getting a tad ancy in not doing races pre-IM.

Thanks for the help

Adam

Nemo Brauch

First, go to the Wiki under the Self Coaching section and scroll down to read the advice about inserting races into your training plan:

http://endurancenation.us.dnnmax.co...usting+You

In summary, 12 weeks out from your race is "ON" time.  We generally do not recommend you race during this period not because the philosophy is always to work hard, but because the opportunity cost of inserting a race into those final 12 weeks (both the travel time, taper time, recovery time, etc) is more than just one training day- it turns out to be more like 5-7 days of training. 

Anything inside of 8 weeks to your IM is really the red zone.  In fact that's the time you'll be doing Race Rehearsals and/or big milage riding on the weekends. So the Magic Mountain is completely out from my point of view. 

I hear you on feeling ansy to race.  IMAZ (and IMFL) are really late in the season and they can make your head crazy as you watch everyone else race while you train.  And then in Sept/Oct all your buds are done for the season and your still putting in big miles.  So it's worth it to do something fun to keep your head in a good place.

Instead of trying to insert a HIM so close to race week and mess up your training- why not find a local Oly or Sprint within the next few weeks (anytime in August would be fine) and just have some fun!

triadamlete

@Nemo, thanks for the advice. I'll check out the wiki after the work. I'm realizing that I need to start there in asking these questions.

Doing something smaller sounds really nice. I guess I get caught up in IM being long, so train long, where in reality it may be nice to do a hard short tri!

rah2774

I'm new to all of this, so all I know is what the EN party line is (as Nemo explained)... and i'm gonna stick with it (meaning no real race in the 12 weeks of ON time.  That said, I found an iron-distance aqua velo that fits my IM training schedule perfectly... it's actually the same weekend as my first RR.... 

I'm not looking at it as a race though, I'm looking at it more for the experience (I'm training for my first IM, so this will be a chance to experience a mass swim start, special needs bags, etc).  I'm gonna follow RR protocol, stay in zone, follow my nutrition strategy, and run for an hour after I get the bike to transition (on the course or otherwise is the RD frowns on it)... so it's a paid RR with a timing chip and support (oh, and a warm up swim).

This one is on the east coast (Cheseapeake Man, 9/25) which doesn't help you... but you might be able to find something. 

TH3 FRB

It may or may not be a good choice for you personally as lead-in prep for IM. I've found that I need a solid 2 weeks of recovery after a 70.3 before I can resume my regular high quality training. 2-3 days of recovery after a particularly hard weekend or short training block is fine but spending 2 weeks standing down isn't the best strategy in the midst of an IM build...unless you have a injury that requires it. If you have a couple 70.3 distance races under your belt I'd seriously consider skipping these and focusing instead on a couple of specific IM race-prep workouts strategically planned in the 4-8 weeks before your IM. Ideally you can find a full iron distance event with an aqua-bike division. It doesn't get any more realistic than the real thing and having the transition and aid stations really helps you simulate race day. I've done this and it works great for testing bike effort planning and I run about 6 miles off the bike on my own. Otherwise, just plan yourself the typical EN race simulations solo.

TH3 FRB

Becky-

Ches-Man is a great race rehearsal for IMFL. I used it a few years back when I raced IMFL as my first. The course is dead flat and you have a decent road from the bike finish to run out on after - just head backwards out the bike course from the school. I'm 995 sure I'll be doing the Ches-Man aqua-velo again this year with IMAZ on my schedule but I'll be looking to explore my limits a little and make it more of a workout. I definitely don't recommend this unless you are experienced at long-course racing and looking to push your potential - and willing to crash and burn as a real possibility.

rah2774

thanks, Joel... it's my first ultra distance anything... so I'll definitely stick to the RR mentality/plan with the goal of surviving and learning as much as I can from the experience.  if you do register let me know!

Paul Hough

Joel - thanks for your comments. I have the Great Floridian aqua-velo on my schedule as part of my prep for IMAZ. I was wondering what folks would say about doing that for race simulation. I was also thinking of doing a 1/2 IM aqua velo earlier in the build-up as well per the schedule below. Since the 1/2 IM is on a Sunday, I would still do the full EN work-out on Saturday, then come in to the Aqua Velo with zero taper. Thoughts?

Sun, Sep 12th - 1/2 IM aqua velo (Florida Challenge, Clermont)
Sat, Oct 23rd - IM aqua velo (Great Floridian, Clermont)
Sun, Nov 21rd - IMAZ (assuming we have water).

TH3 FRB

I think aqua-velos are great for race rehearsals, especially if you can find a full distance event in the right time period. You get the EXACT swim/bike race experience complete with group swim, transition, aid stations and special needs bag. Only think you have on your own is a run off the bike. I don't know about the HIM event. Probably isn't a bad idea but you really aren't getting an opportunity to test your race day plans with only a 56 mile ride. I'd probably opt for a solo race rehearsal instead OR treat it as a workout and push the swim/bike beyond IM intensity. That would probably work well since Sundays are ABP rides anyway. Do the usual Sat ride without transition run then the HIM aqua-velo as a ABP workout with a transition run.

Al Truscott

Last year I was transitioning from my "old" way of training to EN-style. I was used to doing races, even an HIM, in the 12 weeks leading up to an IM. I think the HIM I did 3 weeks prior to Kona contributed to my failure there, and will NOT do that again, opting instead for an Oly in August (as well as one this weekend).

The RR, at 112 miles/6 hours an absolutely critical element of our training program, I feel. Using an HIM for an RR does not suffice, because a lot of the value of the RR is to see how well you can get the run going after a real IM bike experience. For newbies, it may be about getting used to pacing, nutrition strategies, saddle time, etc. But even vets like me get a read on how well everything is going based on how well that run is performed after the LOOOONG bike.

Coach Patrick

Great advice, all. @Adam, I would look to maybe do that first Half, then skip the second one in favor of the Race Sims. Getting some racing in is important, but not at the cost of a missed race sim, etc!

P

triadamlete

awesome everyone, thanks for the advice. And thanks coach, i'll check into that one. To be honest, these fitness tests are a great way to also test my endurance. it's nice to get some race simulation, but it's more as a test of where I am. Now that i'm part of this team, looks like I'll be doing that ever 4 weeks, so that is sufficient for me

eliwashere

I am sort of in the same boat, as my real A race is the halfmax, with IM cozumel about 8 weeks later. I feel like I am sneaking one in just under the wire!

TH3 FRB

If you're willing to accept a POSSIBLE sub-optimum performance at IMCOZ then it isn't a big deal. The Halfmax will cost you some IM prep time, especially being an A race that you will taper for, but it's not going to completely sink your IM. Just set your expectations realistically.

Coach Rich

Though we prefer you to do otherwise, 8wks between an HIM and IM is fine. I've done the Wildflower (early May) + IMCDA (late June) three times, once with WF as an A-race = legit taper, etc.

All you'll need to do is follow our IM plan and then consult the Self Coached Athlete's Guide, in the Wiki, for our guidance on how to modify the plan before and after the race to accommodate your A-race goals.