I needed to go fast.........
Wannabetri
Posts: 219
in General Chat
So the Ironman demons are doing the latest round on my body and mind. I've lost all patience (ability) to just plough through the miles on the bike, and plod the pollution filled streets of london.
So for my own sanity I threw in a speed interval session on the treadmill early doors this morning. Man - it felt good to be going fast (relatively).
Intervals - 1 min on: 1 min off @ 13.5 kph, 14 kph and 15 kph. 5 reps at each speed. Easy HR's. 150 at end of rep, 110 at start.
Feeling good now and definitely glad I did it even though it's not applicable to my IM race.
Have any other wannabe Ironmen done anything ad-hoc and out of left field to beat the demons?!?!?!
So for my own sanity I threw in a speed interval session on the treadmill early doors this morning. Man - it felt good to be going fast (relatively).
Intervals - 1 min on: 1 min off @ 13.5 kph, 14 kph and 15 kph. 5 reps at each speed. Easy HR's. 150 at end of rep, 110 at start.
Feeling good now and definitely glad I did it even though it's not applicable to my IM race.
Have any other wannabe Ironmen done anything ad-hoc and out of left field to beat the demons?!?!?!
0
Comments
Following 'beironfit' the 2 x1hr runs during the week include some Z4 intervals. The long run at weekend is still the long plod.
The ride during the week is intervals and then again the long pedal at wekends.
Putting some hill work in for the bike - trying to arrange the weekend ride to include a few lumps. Also going out with a club who always seem to sprint the hills ... that definitely breaks the slow and steady regime.
Loving the intervals - and yeah it feels good to get a bit of speed in the legs.
with only 4 weeks to go!!!!1 I am doing as much as i can to keep everything varied in the week, especially routes pacing etc the weekend rides/runs are a long slow plod. I do all weekend stuff in richmond park, last weekend i did 180km - i reckon if i can get through the utter tedium and monotony of that, the loop in lanzarote will be a breeze. i know this to be bollocks but let me keep believing it, it seems to help.
I fully applaud your dedication to push out the full 180km though in RP.
- So two weeks ago I went and cycled the IMUK Bike Course that is 'provisionally' published. Took notes and all sorts of info from it.
- Just re-read the page and I cycled the wrong way round it!!! BRILLIANT[image]http://forum.220magazine.com/micons/m9.gif[/image]
Jesus man!!! Utter boredom. I can manage half a lap of the park before i get bored and head out to the surrey hills!!! Why not utilese the area and head out to effingham/guildford. Its got hills, good TT parts and keeps the mind off the park.
That and i think i would end up shooting the Dynamos in the Park.
If you want to ride long with someone then give me a bell, you can join me on my training rides. I'll take you on a nice route or two!!!
ed
Im planning on doing my first IM in 2010, I know my coach will have me doing intervals up the ying yang in order for me to be able to hold a fast enough pace for a 4:30-5hr bike leg and run the marathon in around 3hrs-3:30 course depending....
Im hoping for around a 9:30 finish time... but I wouldnt even get close to that if i didnt include interval sessions.....
IM isnt about long slow stuff like alot of people think...
If you train at a pace of say 16-17mph on the bike and 9-10min miling because its long distance then you wont be able to race at a faster speed because if you try then you body will give up the ghost in no time at all!
Do alot of training at anticipated race pace, as well as doing long slow stuff to so you do get the aerobic base. I currently race at HIM and O3 distance (4k, 120k, 30k) so Its not far off IM stuff anyway...
I cant make this saturday, but next week would be good. If you want you could join up with my team. We meet in Richmond Park at 7.30am by Roehampton Cafe.
We will do upto 75 miles on the bike and then an hour long brick run afterwards in the park. Bikes are looked after by our coach. I normally go out a bit earlier and do a couple of laps of the park beforehand to get some extra miles in.
PM me if interested......i'll give you my coaches number and you could even meet them this week. Although numbers maybe down as lots of us are racing Sunday.
Offers open to anybody else looking for a friendly, competitive team in South West London.