Monday, July 02, 2007

Iron Week

This was not one of them. I've got an idea in my head of what an Iron Week should look like. Swim 12,000 meters. Bike 200 miles. Run 34 miles. Swim should consist of one 4k effort, Bike should have a buck, and the run have a long run of at least 16 miles. This is what is right now a "crazy" 20:45 hrs training week - make that crazy insane. I've a feeling it will be a good while until I have an Iron Training Week.

At first, an Iron Leg Week is the goal. Along with other training, do an Iron Week workout in one of the three legs. That would make it an Iron Leg Week. Don't be confused if I manage an Iron Leg Week of swimming.

The next 50 some-odd weeks will be Iron-Focused. Well, actually, there are a couple of important things to do first. Like the Chicago Oly. The Florida Challenge Half (which I'm boldly not tapering for...) and then Woodlands 101. Woodlands is 19 weeks away, and will mark the end of the '07 season. Then, the focus will be purely Iron. But I'll still be thinking about it 'till then.

Like this week. Not even a Half-Iron Leg Swim Week, and the run, well, that was pitiful. The bike, pretty good - a Two Thirds Iron Leg Bike Week. And we raced. A sprint out at Crystal River. Since there was no taper for it, and it was really just part of the weekly training (albeit a fun part), you can just get the highlights:

Swim: 1/4 Mile in 6:38 for a 1:30/100yd pace (PR)

Bike: 15 Miles in 42:14 for a 21.3 mph pace

Run: 3 Miles in 26:28 for a 8:49 pace

Total Time: 1:17:44

HEY LUKE - YOUR '05 TIME AT THIS RACE WAS 1:17:07 - Just in case you were wondering...oh, and my '05 time, this was my first triathlon ever - 1:29:02..

This was good for 6th place overall Clydes, 3rd for Clydes over 40, although they did not have an official category for old clydes. Looks like I might have gotten ripped off for a few tenth of the bike and then some time in transition - the 'ol "trusty" Garmin had me at 21.8mph, and I saw 22mph on the screen before I made the final turn to transition - oh well...

Excel Man was there racing Saturday too, and ran 1:14:30. Took 4th - they only had medals down to 3rd place - so neither of us came home with anything other than race t-shirts. Results are dubious as there wasn't an electric timing system, and I heard them call my number out twice wrong and had to correct them. Anyway. Di was sick so no pictures of this race and no cowbells; darn!

I actually had a pretty good "101" Training week - since I had a swim workout over 3,000 meters, and a bike that was 82 miles. Just need to work on that run....

18 comments:

Brent Buckner said...

I agree - that's a good 101 week!

Tri-Dummy said...

Nice race, Bigun. The swim was impressive.

BTW, Blink took the overall at my Xterra this weekend.

bigmike600 said...

Great job. Nice bike and I never realized you were that strong on the run either. Going to be a nice match up between you and the Clydeologist at the 101. Keep up the training. sounds like you got a pretty good plan. See you at the Chicago Oly.

JohnnyTri said...

great job my man.. but an ironweek..crap.. what the heck am i doing then with my lil 30 mile bike rides and 6 mile runs.. :)

in time I guess..

rockon`

Myles said...

Good splits! Don't worry too much about the Iron Week...by the time you get there you should be too delerious to even realize you've hit it ;-)

Tea said...

50 weeks? I have to go pee again.

Cody the Clydesdale said...

Wow, I'm impressed! Very good times. I agree with Bikeman600, you and the Clydeologist should have a common race sometime soon. You guys are both freakishly fast. Keep it up!

bigmike600 said...

Bigun, can we get an elevation map along with the bike speed next time you post your garmin chart. Just kidding. I am totally jealous of the 21+MPH average. That is awesome.

blink140pnt6 said...

Nice solid race, very well rounded. I don't mean that in a clydesdale sort of way I'm talking strait up times. Way to go!

excel man said...

Iron Leg? I don't like "legs!"

I have no experience but I think your iron week looks too heavy on the swim and too light on the run. A famous South Florida triathlete once said "triathlons are always won on the run".....well, okay, I said that and.....I'm not famous. And I don’t even look like an athlete let alone a triathlete. Sounds good though!?

Luke ran a 1:17 at Crystal River in 05? I finally did something faster than Luke even if it was 2 years ago!

You did look good out there on Saturday. Completely different dude that the one I saw at St Anthony’s. If you spend some more time running and get your pace down to 8:00 / mile you could be battling Kevin Popke for a place on the podium! "Triathlons are ALWAYS won on the run."

I convert all of my races to Olympic distance using the Riegel predictor formula and a 6% slow down factor (if anyone is still awake out there you've probably figured out how I got the name excel man) so I can compare my races and Crystal River was my fastest beating out St Anthony's by almost 2 minutes. I was feeling really good about myself until Molly Hummel rode past me on the bike like a freight train. To use a term coined by Desiree Ficker, Molly Hummel “chicked” me.

Don’t forget to sign up for the FBS 30k TT on Sunday. You can’t signup race day. You have to sign up like 24 hrs in advance. They only allow 50 racers. Instructions are on their website. http://www.floridabicyclesports.com/

You might be interested in this article on glycerol and endurance sports. It might help in the heat.
http://www.pponline.co.uk/encyc/glycerol.html

Great job at Crystal Springs! and it was a pleasure to meet Father of Bigun.

This is already more like a blog than I comment so I’m out.

TA said...

Big-'un:

You're my hero. Careful as you transition to iron training. I'm nursing a bumb shoulder so my swimming is down, IT band that hurts while biking (if Floyd can do it, so can I) and ruptured calf that limits running. 20 years has taken its toll. Anyway, point is, for a big dude, careful about overdoing it...

Bigun said...

Thanks for the advise guys - my run volume is low because I am the Bigun, and running hurts - it will always be my limiter, so I'll have to be quicker on the swim and bike...sorry, it's all about the bike!

TA - good luck at IMWOO - and thanks for the comment love.

Excel Man - for someone who doesn't blog, you sure have a lot to say...

Iron Pol said...

Do we get to pick the 7-day stretch, or is this a Monday-Sunday deal. Since Saturday, I'm in for 7600 yards, 130 miles on the bike, and 17 miles.

Of course, I plan on sleeping the rest of the week. Regardless of how hard that is to do in the pool or on the bike (I already have it mastered while running).

Wrenching Winz said...

nice nice nice

the Dread Pirate Rackham said...

I'm waiting to hear about 101. I need to know much about it.

Fe-lady said...

Take 'er easy Bigun....let's creep up to the BIG numbers slowly together! OK? :-)
Great splits for your race! Congrats!

Taconite Boy said...

nice splits...Tac boy feeling slight twinge of jealousy...except he just remembered he's a superhero...so no big deal

Mark Cathcart said...

ps. You might want to look at Sportstrack for you Garmin data. Its a free download and much better than Training Center and pretty decent compared to MotionBased.

Also, I was in Florida for the Maderia Beach tri, but raced age group rather Clydesdale. I wanted to race against Fred Ryzmek who I know well. See http://triman.livejournal.com/95775.html