Race Simulation Question…
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Anton posted 1 year ago.
HIM is a whole different animal from sprints and olys.
I'll sometimes do a brick that is equal in race length training for an HIM...but not at race pace...a good bit slower to make sure things are working good. Depending on how I feel I may cut the run short 8 miles instead of 13.
It is not necessary to have a brick that is equal to the race distance...the primary reason being that you risk injury. Your regular training with a proper taper and you'll be ready for the distance on race day.
This is one of those instances when there is no formula...you have to try it yourself to know what works for you.. If you are comfortable with your plan...stick to it, don't second guess it
Many athletes ruin a race day by thinking "This plan isn't enough...I have to do more." They get injured or are too tired on race day.The only way you CAN know if a race plan is adaquate...is to follow it to it's end and finish the race. Hopefully you are following a plan that was designed by someone reputable with lots of experience. (Lots of folks out there calling themselves tri coaches with the proper credentials and little experience.)If you are..trust them.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
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Red5 posted 1 year ago.
Regardless of the race you are training for, a transition run following a bike during training should never be more than 60min. For a Half IM, 30min run off your longer bikes is plenty good! Doint too many and too long and intense transition runs is a common training error I see a lot of people make.
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Bryan
Of course it's 'effing hard, it's IRONMAN!
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jmruns430 posted 1 year ago.
The biggest thing I learned in my training for my first half through bricks is when I got my legs back. For Olympic distance, about 5-8 minutes into my run I would start feeling like I could run normal. For a 50+ mile bike though, I found that it would take me 15-20 minutes to get back into a normal groove.
For training I ran every time I got off a 45+ mile bike ride, even if it was for 25-30 min easy. I also did some shorter bike rides where I would do a somewhat faster paced run for up to 8 miles, but I think that's the longest running in a brick I ever did and it was following a 30 mile ride.
You don't need the full distance, its mostly for confidence and probably an easy way to burn out or get hurt.
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solidad posted 1 year ago.
Thanks for the advice, its definitely a confidence thing. Also, like you jmruns, the bricks for the shorter races help me zero in on when I'll feel better. For me it was at about 7 minutes. And, your right, knowing things will get batter and when helps keep you going. My first race, I started running and almost stopped because I felt like there was no way I'd finish the run .. then magically at 7 minutes I hit a groove. Alothough 20 minutes on a HIM of not feeling good onthe run must be mentally challenging.
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PrinceofClydes posted 1 year ago.
solidad;63067 wrote:
..My first race, I started running and almost stopped because I felt like there was no way I'd finish the run .. then magically at 7 minutes I hit a groove. Alothough 20 minutes on a HIM of not feeling good onthe run must be mentally challenging.
Yeah, that's what sorts out the men from the boys.. just keeping going when you feel awful.
We train to understand the feelings and to condition the mind as well as the body.
There's more than a physiological reason why endurance athletes peak in their 30s, not sooner.
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
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kona_expat posted 1 year ago.
I agree with Red5. A good HIM race rehearsal is ride 56 miles at race pace, then run :40-:60 off the bike. That's all the running you need to get a feel for how it is going to feel in the race. Be sure to start the run easy and build.
I have my first HIM in May and I have been following the Joe Friel HIM plan. I am now beginning the Build phase and had a question, especially for you experienced HIM and IM folks.
I have never done this distance and noticed that none of the Bricks are more than 2:30 – 2 hour ride and 30 minute run. For Sprints and Olys it’s not uncommon for me to do almost full race distance bricks or simulations in training. I guess I should trust the plan, but I am the kind of guy who likes to rehearse. I know I will have the endurance for the event (or I really hope I will) but I‘m nervous about not really having the right simulation for refueling, etc…
So, what is the longest brick sessions you do in comparison to race distance?