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BEIRONFIT IRONMANUK2009
never2old
Posts: 17
in General Chat
Right I see there is a few of us using the beironfit for our training programmes.
which starts on the 4th January!.
so I thought I would start this post for us using the 30 week system.
I myself am doing the intermediate course.
I still need to lose just over a stone to get down to my fighting weight so to speak.
So please jump on the band wagon and we can keep an eye on each others progress.
also help each other out along the way if needed.
Regards
Darren
which starts on the 4th January!.
so I thought I would start this post for us using the 30 week system.
I myself am doing the intermediate course.
I still need to lose just over a stone to get down to my fighting weight so to speak.
So please jump on the band wagon and we can keep an eye on each others progress.
also help each other out along the way if needed.
Regards
Darren
0
Comments
Count me in, intermediate looks good although I will hope work and life generally doesn't get in the way. Did the half Ironman last July (Cowman) and can't believe I've got a place for IMUK (first IM). Consistency is my problem, so that's my aim for the 30 weeks, far more than the results (if that makes sense).
Can't wait for the 4th.
Has anyone just halved the training programs for a 70.3 races with success, or is there more to it than that?
I 'm also entering the Stratford Upon Avon marathon (26/4) Blenheim Tri (6/7) and the Cowman 1/2 IM (28/6) all leading up to ironman UK (2/8).
I stick my weekly training plan on the fridge to make sure everyone knows what I'm up to and there's no surpirses when I trundle off on my bike first thing on a Saturday morning !
I'm also using the Ironfit program, its a great book and looks like a really good programme. I'm going for the competitive one and am resolved to see it through - although may have to drop out the extra weights and pilates sessions as the season progresses and the 'core' sessions get longer.
I am also substituting one of the weekly runs for an ergo. Partly because I have a history of bad knees and so 4 runs a week is pushing it, also because I come from a rowing background and just think Ergos are such a great exercise. I'll just keep to the same heart rate zones suggested in the programme but do them on the ergo instead.
One question, when working out their zones - are people just using a %MaxHR as the book recommends? I always thought the proper way was to do % (MaxHR - MinHR) + MinHR, as this gives a better indication of your working HR. I know it may be seen as overly picky but it does give me quite different zones. Any thoughts?
Boodog best to order the book lot of info in there plus three training programmes to choose from you should easily get it in time for xmas.
Grant smith I have looked but dont see how the programme can be halved as it is fully bassed on a full ironman.
armstrong jack I see your point on the heart rateIdo use the average zones but was thinking of trundling to loughborough uni to get an accurate max and min if they do it but how much of a benefit would this make ?
Robbie MK Hi robbie looks like there is alot of experiance in here.
al_ford Looks like you maybe the one with the most experiance and the fittest by looking at your programme.
I have only recently brought a turbo trainer and find it harder going as when out on the road is this the same alround ?
I've got a turbo trainer (cycleops fluid2) and it is also harder going than when I'm out on the road. Struggle to keep average towards 30 km/h on the turbo & I thought it would be easier than on road.
50 mins is my boredom threshold a couple of times a week - sure as hell beats cold toes on a Saturday morning biking session.
I did some hill sprints on bike & run during a shortish run/ride to find my max HR and use these to calculate my zones.
Max HR run = 195 bpm
Max HR bike = 187 bpm
Seems strange that Mr Fink suggests 4 zones when most other programmes show 5 HR zones. I'll stick with Don Fink's zones and see how I get on during the first few weeks of the new year.
Don't forget - week 1 starts 4th Jan when we're full of turkey and xmas pud!
starts on the 4th but isnt this a rest day[:)]
So what's the idea??? Are we entering how we're getting on, results etc????
Just one question to you guys who have got the book, does it take a lot of time getting your HR's etc????
Bring on January, I'm aiming for IMUK 2010!!!
is the HR's for heart rate or hours [8|]
I myself have got manflu and a virus at the moment so have not done nothing for about 3 days.
Seems really weird going for a run and 'taking it easy' trying to keep my HR down. I'll be interested to see if my time comes down within the same HR after a few weeks.
Off to the bike shop today to buy myself some mudguards so I can go out with the Kenilworth Wheelers CC on weekends. Apparently, you aren't allowed to play without mudguards in the winter.
A friend did IMUK'08 and recommended joining a cycling club to get the long rides in at the weekend.
can get a bit boring after about 3 loops so I think you may be on to a good thing with the cycle club.
think i might be gettin over the man flu so might try an hour running later with the HR monitor just to see how it goes.
Bring on the 4th!!!!
which olympic and half races are everyone doing as a run up to IMUK??
One question I had regarding the programme though, is whether my work commutes count for anything other than active recovery. Its only 7 miles and on and old town bike but I can have my heart rate in Z2 for lots of the cycling (apart from traffic lights and traffic) and it takes about 35 mins (through central london). Could I then count that as my cycle and then do the brick run from Wednesdays straight after it? Or should I just treat that as bonus and do all my cycling on the turbo/roads?
I intend to use my run/cylce to work as part of my training at this stage. I don't think I will have this as a "bonus" but it makes sense (as Mr Fink suggest) to make use of the time available. Only when the distances get further will I perhaps use the run to work as a bonus but then run home via the distance required as part of the schedule.
As far as commuting is concerned i guess it depends on how you do it/are used to it
Im used to commuting into uni every day so in terms of training it doesnt really provide any overloading for my body as Im doing the same ride, at roughly the same intensity day in day out. It is only 5 miles so is only really 15 mins depending on traffic so it wouldnt be much use anyway. I guess i f you want if you can find a long/30 min bike you can use this as one of your workouts, making sure you keep your heart rate in the right zone, but i dont fancy any longer than i have to in normal clothes with a rucksack on my back for a bike ride, so ill do it after. I also have the added benefit of being a student so have enough time on my hands to fit everything in
How did the rest of you guys go on day 1?
hope the cold goes away soon!
(Not how you start but how you finish)
Long work hours are no excuse, the total hours of training in the first week are 6, with an extra 1:30 for the 2 optional weights sessions. Thats just 1 less hours sleep a night for 6 days even if you are pulling 16 hour shifts at work!
Come on people - motivation is the game. Every morning when you wake up at whatever dark o'clock with -5 degrees outside and want to reset your alarm for a bit later - just think to yourself: Ironmen wouldn't.
boodog, i would try stick to zone 1 and 2 for the commute both ways. the whole point of the training plan is to get you to train at the zone you will (hopefully!) stay in during the race. stick to the programme and you'll be amazed at how fast you'll end up at a 'comfortable' pace/heart rate. i managed to complete london olympic in under 2 hours 20 last year staying in my zones 1 and 2 for the swim and bike. i upped it to zone 4 for the run asi was feeling very strong and comfortable and i was aiming to get under 2hrs 20 even though it wasnt really an 'a' race.
for the record, my week 1 has been ok, no swims (but i'm cutting down on swims cos my swimming is good (fifnished the swim at last years ironman in about 65 minutes) and replacing them with runs. so far this week i've stuck to the plan and been very strict with the diet. i'm even testing my will power by having a snickers on my desk and willing myself not to eat it! been training on the bike before work, and splitting the runs between lunch and when i get home form work. it is cold, but once youre out there for 5 minutes it's very warm!
jon_g - good to hear you did the competitive programe last year and posted a sub 13hr. I'll be reallly happy if I can get near that this year. As you rightly say if you feel ill ro sick then...STOP, REST and then start again when recovered.
I think we all know the difference between can't be arsed, too cold and feeling ill.
Just for the record, had a spin on the turbo yesterday and felt OK, so back to training today with a longish run.
Yesterday was fine, though the weights sessions can still be felt in the arm!
I've bought myself a Tacx Sirrius Gel turbo and it really has been a great investment. Having family/work commitments it's dead easy to just jump on in garage and cycle away.
Somebody mentioned about keeping HR down in Z1 &Z2, try breathing in through nose hold for 3 secs and release for 4 secs, keeping your shoulders and chest relaxed.
So all in all. If I feel this strong and confident after 1 week, in 30 I'll be unstopable!!
Good luck to everyone else....and remember even if it is -5 outside or you feel tired.......IF IT WAS EASY EVERYONE WOULD BE DOING IT![;)]
just 29 left now....