I had always wanted to do an olympic distance triathlon shortly after an ironman and see how the prior 6 months of training for the long one would carry over to an olympic.
I did ironman canada 2 weeks ago and other than swollen toes my legs recovered very quickly. Since the race I ran 3 or 4 times from 1 to 2 hour runs and around 3 rides all around 2 hour mark.
I did the olympic race in banff, canada, an amazing scenic course with near perfect conditions.
I was really happy overall with how i did, I did a PR of 12 minutes off the other ones i have done including one in july. My swim was easy and consistant, my ride went excellent, managed to raise my average ironman speed of 30km/hr to 35km/hr and very fresh of the bike.
Still not happy with the run but at the same time it really has shown my weakness. I run a 10km at the same split that i would do a half marathon...............basically translates to (I have no speed)lol.
I now know that i just have to do lots of speed training as next year i'm skipping ironman and going for the shorter ones.
As mentioned i'm very happy with my overall time but so much room to improve. A 49minute 10km just doesn't cut it. I would be lying if didn't admit that coming 4th in my age group doesn't hurt when seeing that I had such strong swim and bike times. If i cut around 4 minutes off that run i win my age group.
Back to the gym lol. I have some work to do. It's end of season but need to stay focused for next year.
happy training.
warrenp wrote: I run a 10km
[quote=warrenp] I run a 10km at the same split that i would do a half marathon...............basically translates to (I have no speed)lol.
I now know that i just have to do lots of speed training as next year i'm skipping ironman and going for the shorter ones.
[/quote]
Are you sure? The 10k run from a triathlon I did last weekend was within 9 seconds per mile of an open half marathon last winter. I thought that was about normal. Maybe we can request Jack Daniels to include vdots for running off the bike. :)
10k run in Mar 2011 - 6:04 - vdot 55
10k tri in Sep 2011 - 6:17 - vdot 53
13.1 run in Nov 2010 - 6:26 - vdot 54
Gratz on 2nd in AG. Volume from the IM must of paid off.
I wouldn't be 2 hard on
I wouldn't be 2 hard on yourself about the run. I did the same test last year. I did an Oly 2 weeks after an IM. I felt good up until the run. I just didn't have those extra gears on the run. With time to reflect it was not enough recovery time from the IM. With an IM you will feel fine, but you get physically tired easy.
This year I am doing the same thing except that I am doing 2 Oly races 1 weeek apart and 5 weeks after the IM. I'll actual be able to get a couple of good weeks of solid short speed work in to adjust to the different physiology of the Oly race distance.
Very nice, Warren. Glad you
Very nice, Warren.
Glad you did so well.
Chuckie V would have had you hog-tied and fed sedatives for such craziness!
Going flat out just 14 days after a really tough IM.
Hats off to you.
PoC
Jeeze man, I am just hoping
Jeeze man, I am just hoping to finish an IM, well done.