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8 Weeks to train for UK Ironman 70.3 - help needed!
armstrong_jack
Posts: 82
in General Chat
Hi all, i'm a big fan of the 220 Magazine and message board but this is my first post here. I am relatively new to Triathlons (did a few sprints last year) but have entered the UK Ironman 70.3 in June this year.
My background is in rowing which I have done to quite a high level, however a knee injury in the lead up the Henley last year put me out and so I learned to swim. I then missed most of the rowing season so decided to try Triathlons and loved them!
I am currently training for the Rowing Indoor Marathon on the 13th of April - yes, that is 26.2 miles on a Rowing Machine! After that I have just 8 weeks to change my training and re-peak for the Ironman.
I have been reading lots of literature on the subject but am not sure whether to start a micro base, build, peak, taper in the 8 weeks - or to do something else?
I am currently doing 5 x Ergos a week (2 x VO2 Max, 2 x Lactate, 1 x Long - racking up approx 70k a week), in addition I am doing 1 x swim, run and cycle - either a interval or long piece depending on time constraints and 1 weights circuit session. So my base fitness level is, I would like to think, pretty high - although my weight is also pretty high at about 92kg (only around 12% fat though).
What I need to know is how do I change my training from the day after my rowing Marathon for the Ironman. I was thinking along the lines of 9 sessions per week, with 3 per discipline and cutting out the weights to try and lose some muscle mass (i'm kinda worried about those hills!). I could naturally split that into 1 x vo2, 1 x lactate and 1 x long - with one of those as brick cycle/run. But what should I be doing with the different cycles?
My problem is compounded by the fact that i'm currently working in Rotterdam with work so a) I don't know any coaches/clubs out here and b) its completely flat!!!
Any help appreciated,
Jack
My background is in rowing which I have done to quite a high level, however a knee injury in the lead up the Henley last year put me out and so I learned to swim. I then missed most of the rowing season so decided to try Triathlons and loved them!
I am currently training for the Rowing Indoor Marathon on the 13th of April - yes, that is 26.2 miles on a Rowing Machine! After that I have just 8 weeks to change my training and re-peak for the Ironman.
I have been reading lots of literature on the subject but am not sure whether to start a micro base, build, peak, taper in the 8 weeks - or to do something else?
I am currently doing 5 x Ergos a week (2 x VO2 Max, 2 x Lactate, 1 x Long - racking up approx 70k a week), in addition I am doing 1 x swim, run and cycle - either a interval or long piece depending on time constraints and 1 weights circuit session. So my base fitness level is, I would like to think, pretty high - although my weight is also pretty high at about 92kg (only around 12% fat though).
What I need to know is how do I change my training from the day after my rowing Marathon for the Ironman. I was thinking along the lines of 9 sessions per week, with 3 per discipline and cutting out the weights to try and lose some muscle mass (i'm kinda worried about those hills!). I could naturally split that into 1 x vo2, 1 x lactate and 1 x long - with one of those as brick cycle/run. But what should I be doing with the different cycles?
My problem is compounded by the fact that i'm currently working in Rotterdam with work so a) I don't know any coaches/clubs out here and b) its completely flat!!!
Any help appreciated,
Jack
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If I had any more constructive advice I'd say get the long bike rides in. Good luck!
Not wishing to put a downer on things, but even the fittest people can really tire themselves in the water. You say you're doing 1 swim per week: is it drills, sets etc, or do you just get in and do a couple of miles? Given your obvious fitness levels, I'd actually be relieved to hear it was the latter.
Not that I'm a pro or anything.... I'm thinking of aiming at 70.3 next year.
Thanks for the advice and confidence boosts so far!
I'm currently usually doing 1 long swim a week, so I do between 100-120 lengths which takes me about 28 seconds per length and I do without breaking so I think that should stand me in reasonable stead. I have also taught myself tumble turns (quite amusing to see at the beginning i'm sure!) as I intend to do a few sprint Tri's this year as well over the summer. So some weeks if I want something different or am doing a second swim for some reason or another i'll do some technical drills and then some intervals (usually 6 x 100m which I do in about 1"30 per set). I swim by myself though in a pool where no one else can even really manage a length so have no idea how any of this compares!
Look forward to seeing some of you at Wimball,
Jack