German - 70.3 ways to become 40 - 10th Challenge

[german]

So, after some time away, I am back! and with a plan.

As some of you know, this April I am becoming 40, so in full mid-life-crisis mode, I am training for a Half Ironman distance triathlon (that's 1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run, in under 8:30 hrs), which I hope to accomplish in time for my birthday, I am running the RAGE Las Vegas Half, on April 12th.

Currently, I've only ran sprint distance triathlons, so it's a HUGE goal, I've trained continuosly for over a year now (!), but I could really use a plan to make sure I make it, so here it is:


Awesome 70.3 plan

 

 

I will not add points this time again, it makes little sense to me and the main focus is to actually train!

[Shukar]

Was wondering where you'd wandered off to. Glad to see you're still on track monkey man.

Sent from my iPhone using Tapatalk

[bgvanbur]

Good to see you back!

 

Since I am not too familiar with tri training plans so I had a few questions.

 

I see you easily swim over the 70.3 swim distance, not sure how your bike times compare to the 70.3 bike distance, but it seems your running never exceeds the run half marathon distance.  That may make finishing that half marathon at the end quite rough

 

And why no swim/bike bricks?

 

And what does a 3:00 brick mean, 1:30 bike and 1:30 run?

[german]

Good to see you back!

 

Since I am not too familiar with tri training plans so I had a few questions.

 

I see you easily swim over the 70.3 swim distance, not sure how your bike times compare to the 70.3 bike distance, but it seems your running never exceeds the run half marathon distance.  That may make finishing that half marathon at the end quite rough

 

And why no swim/bike bricks?

 

And what does a 3:00 brick mean, 1:30 bike and 1:30 run?

The half marathon at the end is quite rough (it will be my first!), but, apparently, it's much more important to get there with some legs (and willpower) to run, and that's why you swim and bike over the race distance, so in racing conditions you feel better, in theory, longer runs have a negative impact since the recovery time is too long, and as such they are limited.

Swim / bike is quite an easy transition (once your balance is back), it's made early in the race and the muscular groups are very different, in contrast, bike-run is a hard one, similar muscles are used and it's made when you are reaching the end of your fuel reserves, that's why we make quite a lot of bike/run, and not swim/bike.

a 3:00 brick is usually around 2:40 bike followed immediately by a 20:00 run, it's almost always a long bike and a short run.

Also, the plan I published is more like my control sheet, I have a more detailed document where I know what kind of routine (speed, endurance, recover, technique...) repetitions and so forth.

This is a "just-finish-not-too-slow" plan, for advanced and more competitive triathletes, plans are quite tougher, including runs well over the 21k distance!

[18ck]

Welcome home!

I'm super-impressed that you have metamorphosed over the last few challenges from a noob into a serious proper sport dude with proper training plans and everything - there's a real trajectory there! Like I said on my thread, I recently finished the biography of Chrissie Wellington and gained a real respect for anyone willing to put themselves through all that (on-bike weeing aside). Absolutely amazing!

[german]

Welcome home!

I'm super-impressed that you have metamorphosed over the last few challenges from a noob into a serious proper sport dude with proper training plans and everything - there's a real trajectory there! Like I said on my thread, I recently finished the biography of Chrissie Wellington and gained a real respect for anyone willing to put themselves through all that (on-bike weeing aside). Absolutely amazing!

ahhhhh bike peeing, one of the less valued pleasures of life....

anyway, thanks 18ck, I'm not sure that is all true,but I appreciate it nonetheless.

I'm looking forward to read that book, it's just that my book queue is too long, and I promised monkeywife to read some non-fitness books as well.

[Syren]

ahhhhh bike peeing, one of the less valued pleasures of life....

anyway, thanks 18ck, I'm not sure that is all true,but I appreciate it nonetheless.

I'm looking forward to read that book, it's just that my book queue is too long, and I promised monkeywife to read some non-fitness books as well.

 

ok, now I need to go out to the internets to figure out how exactly bike peeing works. I'm going to assume that only males can do this *grumbles a little*

[18ck]

ok, now I need to go out to the internets to figure out how exactly bike peeing works. I'm going to assume that only males can do this *grumbles a little*

No, not at all. Chrissie Wellington is female. Basically, if you don't have time to stop because you are in a big race you just do it in your pants, and if there are people trying to use your slipstream to cut down drag you can throw it at them to make them go away. The book is full of that kind of thing.

[Syren]

No, not at all. Chrissie Wellington is female. Basically, if you don't have time to stop because you are in a big race you just do it in your pants, and if there are people trying to use your slipstream to cut down drag you can throw it at them to make them go away. The book is full of that kind of thing.

 

Oh! So it's like peeing in your wetsuit for warmth or in the pool because... well there is no good reason to pee in the pool other than laziness. Good to know!

[elril]

Yeah, peeing on the bike so you don't have to stop.  Is that why so many bike saddles are made out of kevlar?  I have never had to, even at the 70.3 distance.  I am usually more concerned about getting enough fluids in me rather than out.  Good luck German, I have only done one 70.3, but I like the distance and plan to do more (and I ran my last one with a injured knee).

 

As far as bricks go, feh, anyone who hasn't should try it, just for the experience.  Go for a moderate bike ride (~1hr), then hop off, change your shoes and try to run a mile.  They are called brick workouts for two reasons, 1.) they are a stacked workout, like bricks, and 2.) you leg will feel like you are running with bricks taped to your ankles for the first mile.  It takes some getting used to.

[german]

2000m steady swim and 45 min spinning (indoor cycling) class

 

Getting ready for week 1 of my 12 week plan, no real structure yet, just continuing with what I was doing and organizing my family/work/life/workouts to make sure this 12 weeks end up well in all fronts.

[german]

Yeah, peeing on the bike so you don't have to stop.  Is that why so many bike saddles are made out of kevlar?  I have never had to, even at the 70.3 distance.  I am usually more concerned about getting enough fluids in me rather than out.  Good luck German, I have only done one 70.3, but I like the distance and plan to do more (and I ran my last one with a injured knee).

 

As far as bricks go, feh, anyone who hasn't should try it, just for the experience.  Go for a moderate bike ride (~1hr), then hop off, change your shoes and try to run a mile.  They are called brick workouts for two reasons, 1.) they are a stacked workout, like bricks, and 2.) you leg will feel like you are running with bricks taped to your ankles for the first mile.  It takes some getting used to.

 

Thanks elril, this will be my first 70.3, and I am really looking forward to it, the plan is to do a full ironman next year, so this is a natural step for me, not that I am not scared!

[elril]

My plan is to do a full in 2016, and I am scared.  My last marathon episode was not a good one.  Good luck!

[german]

7k run today.

[KiwiChick]

Hey German!

 

Good to see you still heading towards your goal!

 

I checked out your training plan - looks good.  Question - your longest cycles are 3.5 hours? How many Km do you think you will cover in that time.  Not sure if I was reading it right.  Also is the run and bike course hilly or flat? 

 

How is the weather down south at the moment? We are thinking of moving to Puerto Valletta later this year

[german]

Hey German!

 

Good to see you still heading towards your goal!

 

I checked out your training plan - looks good.  Question - your longest cycles are 3.5 hours? How many Km do you think you will cover in that time.  Not sure if I was reading it right.  Also is the run and bike course hilly or flat? 

 

How is the weather down south at the moment? We are thinking of moving to Puerto Valletta later this year

 

 

Hey kiwi!! great to hear form you!

 

The longest rides are indeed 3.5 hours, depending on the route it's around 85-95km, we usually define the route based on distance, so I figure these will be around 90-110km, those are group rides, so I adjust on what the team wants/needs.

 

Weather here is "cold" (per our standards), we've had low temps around 3ºC and highs around 22, but Puerto Vallarta is a lot warmer, this is IMHO the best time of the year to be there, unless you like really hot weather.

 

BTW, have you seen the La Paz triathlon? it's sprint/oly and fairly close (by ship) to San Carlos link

 

About the course it's hilly, but not leg-killer, basically you are either going up or down, all the time.

Bike route

Run route

[KiwiChick]

 

 

Hey kiwi!! great to hear form you!

 

The longest rides are indeed 3.5 hours, depending on the route it's around 85-95km, we usually define the route based on distance, so I figure these will be around 90-110km, those are group rides, so I adjust on what the team wants/needs.

 

Weather here is "cold" (per our standards), we've had low temps around 3ºC and highs around 22, but Puerto Vallarta is a lot warmer, this is IMHO the best time of the year to be there, unless you like really hot weather.

 

BTW, have you seen the La Paz triathlon? it's sprint/oly and fairly close (by ship) to San Carlos link

 

About the course it's hilly, but not leg-killer, basically you are either going up or down, all the time.

Bike route

Run route

 

We are sailing to La Paz next week hopefully! but I will be back in New Zealand for Feb/March and then we will prob head to PV in April But otherwise that tri would have been perfect

 

Your biking sounds good - Group biking really makes a difference in being able to get those Km up!

[german]

We are sailing to La Paz next week hopefully! but I will be back in New Zealand for Feb/March and then we will prob head to PV in April But otherwise that tri would have been perfect

 

Your biking sounds good - Group biking really makes a difference in being able to get those Km up!

 

 

Let me know in advance when you heat to PV, it's probably the closest we'll ever be!

[german]

Monday 40min run

Today 2400m swim + 1 hour indoor cycling

[The Borg Queen]

Yo german. High five on the ambassador side! We the cool.

[Inspired Fool]

German-- Awesome birthday goal!! I competed in my first Tri last year (a sprint distance) and was painfully reminded that I am a runner-- not so much a swimmer or biker . Despite my shortcomings, I am tempted to try further distances this year-- maybe an Olympic? Also, I'm hoping to volunteer at the Cour D' Alene Ironman, as I've never been to one.

--Inspired Fool

[german]

Awesome Inspiredfool! I am the opposite, running is my triathlon nemesis!

 

Olympic is an awesome distance, you should give it a try!, and remember, just because you are a triathlete does not mean you need to be a long distance one, I have friends who have been in the sport for a while and have never run a long distance one!

 

And volunteering at an Ironman sounds really cool, my closest race is at least an airplane flight away, so not really feasible. If you live nearby you should definitely do it, I've heard it's a great experience!

[german]

Today was supposed to be long run day, but stomach issues made me change it for tomorrow, which originally was rest day. Bummer.

 

I am considering some adjustments on the plan, I may change my weekday bike ride for tuesday, since it's the day the team rides, and rest day for Sunday, for family time. Need to think about it.

[Mathieu *Gamer Unleashed*]

Hi Germen, 

 

I did stop by to looks at your challenge since you have given me very good advides on mine. It seems like I would be smart to follow your progress and ajust my plans to yours, Since I am a year behing you, I could learn from your mistakes and more importantly, follow your success  

[german]

Hi Germen, 

 

I did stop by to looks at your challenge since you have given me very good advides on mine. It seems like I would be smart to follow your progress and ajust my plans to yours, Since I am a year behing you, I could learn from your mistakes and more importantly, follow your success

 

 

There is not much successes to learn from! but I'd be glad to share whatever I can with you!