Big Bike Week Timing for IMCdA
Interested in timing of "Big Bike Week" or at least a range of dates for BBW in prep for IMCdA. First IM...goal is a great experience and be a happy finisher. No real time goal or KQ in my sights.
I'm in Nov OS week 12 of the intermediate flavor ending on Mar 18. Planning on 2 week transition before jumping into 12 week IM plan on April 2. Also planning "Epic Weekend" around Memorial Day in May.
Thinking of inserting BBW in Week 17 of OS or week of Feb 20. Probably Mon- Fri afternoons I will take off from work the week I do BBW like the Wiki.
Since a bunch of you have done a BBW, what are your thoughts and suggestions?
0
Comments
@ George I am planning on the same exact timing as you and am doing a BBW (or at least five days) at the end of the second transition week before dropping into the 12 wk Intermediate plan. If you read the details of the wiki re: timing you don't want to be too far out from the race so I was doing that 3 months out and then also an epic wkend May 10-13 in Boone, followed by another epic wkend over memorial day weekend.
According to the Wiki, "As an example, in training for IMUSA, Patrick typically uses a cycling week in February and a triathlon week in early June to prepare" and IMUSA is in the end of July. Hence, the reason I am trying to be optimal (at least optimal within the scope of what optimal actually means) since I have probably "one-shot" at time off and SAU's to get it done.
@ George the way I see the BBW it is to bump up the training stress in something that is relatively easy to recover from (and my history with lots of riding plays that out). The intensity is down, but volume is high to add huge gains in the TSS and hit the biking endurac hard. Might impact the first week's intervls, but not likely the long run. Since there is not as much Z4 stuff durig IM training, I figure it will be fine.
due to my schedule, having to do big biking april 1-7. in kona.
this is week one of the 12 week iron plan. recover a few days in week two. then back to it.
biking is my relative weakness and running fitness comes back fast for me.
Enjoy your first ironman. And don't forget booties, a neoprene cap, and some ear plugs for that lake!
FYI - BBW's are typically 10 or 15 weeks out from race day. Depending if on 12 or 20 week plan.
I have worked with the coaches on the training cycles and have it all in Race Central here: http://tinyurl.com/7d2mk2z
Of course, life can dictate some adjustments.
John
I was thinking of throwing in a big bike week for myself on the first weekend of March. I know that's 17 weeks out, not 10 or 15. My reasoning is that we're heading to Hawaii for the 10 days following that week, a time when I will only be running and swimming and realistically will probably be getting more relaxation and recovery than serious workouts. I thought it might make sense to stack up a whole big wack of biking miles in the week before we go, and then let the vacation time be recovery with some decent swimming and running mileage.
Thoughts on that plan???
Thanks for posting that link. That is very useful and I hadn't seen it before.
Posting another question on top of this - would it be better to plan my big bike week for the week after we get back from vacation. That will be 15 weeks out, and I should be very well recovered and able to hit it completely fresh. Thoughts??
My own experience with BBW and BTW
• Big Bike Weeks about 13-14 weeks before an IM (just before the start of the final 12 week IM training block)
• Big Tri weeks 6-8 weeks before an IM, incorporating a Race Rehearsal at the end
have worked well for me. Farther out than that (e.g., 17 weeks), I think OS-style work is better.
Last year I did JOS w/ marathon hack for Boston then did a BBW 4 weeks after Boston in mid May. I did 539 miles in 8 days w/ one day off and minimal swimming/running all at 70-75% IF and was wiped out for about 10 days to 2 weeks. I had time to recover before I did the 12 week plan for IMC but IMHO, you need to respect the fatigue hole you can dig on the bike in a BBW. I am relatively stronger on bike and needed to get an endurance bump after the dreaded "open marathon during IM season mistake" so I had a good reason for a BBW but it kicked my a$$ but good for a while so please allow yourself some time to recover. Probably more than 3 days if you do the BBW "correctly".
Just because a bunch of bike TSS doesn't beat you up as bad as high volume running doesn't mean your body isn't stupid fatigued! IMHO...
Recover sufficiently prior to IM plan or risk peril!
And forgot to mention, I think you might be thinking of doing a big TRI day(s), not BBW, around Memorial day Geo. Like Stark sez, do your BBW far enough out from IM plan to recover.
@Robin, I'd rather do my BBW first and use vacation to recover from it if at all possible.
STARK: Agreed. Kill it before and then enjoy vacation. Not have a BBW looming while on vacation.
3/11 - End OS and Transition week
3/18 - BBW
3/25 - Transition week
4/2 - start 12 week IM plan