The Sub 11 Ironman Thread

Tri'ing Swimmer · Joined: 15 Nov 2016 Posts: 219

18 weeks out, and starting to feel I’m in a good place. First long run this week at 22km, average a steady 5:00 pace on very tired legs so confident I’d match at IM.
Done a few weekend club rides around 120-130km and distance is feeling easier than this point previous seasons, but only ~27kmh so still a big question over going longer, faster, alone, with no change in bike.
Most important, mentally enjoying the consistent training again, becoming routine around 10 hours and nice sustainable balance in life too. Can see how can increase the hours a bit as get closer too.

Wheezy · Joined: 10 Oct 2007 Posts: 1889 Location: Sub 3 (elect)

Jorgan · Posted: Sat Mar 09, 2019 2:46 pm Post subject:

I've hit 10 hours every week so far this year, but conversely expect Easter to put the mockers on that as we're away over the long weekend and of course time off whilst kids not at school. It might be the 'rest' I need though. Still no long rides, but plenty of volume with commuting.
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Tri'ing Swimmer · Joined: 15 Nov 2016 Posts: 219

My first IM it took me til April to build to 20mpw, which at time was most I’d ever done, and held 20-22 til Outlaw. This time I’ve had 4 weeks at 20mpw already so will probably build further to 25mpw to aim for 3:15-3:30. Any further training time should be all on the bike but time will tell how that goes.

Jorgan · Posted: Mon Mar 18, 2019 9:53 am Post subject:

Biggest week in ages last week at 14h05m (well since I did Brevet Cymru which was 16hrs alone!). First 3h ride since last summer too, and my legs felt tired all day afterwards. Still, good to get the volume in and yesterday early morning was actually pretty benign weather compared to during the week which was miserable.

Right, meetings all day, gotta go.
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Wheezy · Joined: 10 Oct 2007 Posts: 1889 Location: Sub 3 (elect)

I'm struggling a bit, at the moment. Two weeks of feeling really run down and ended up having a day off last Tuesday with a virus thingy which has proved difficult to shake off. Every TR turbo session I have done recently has ended prematurely or I've had to dial it right back and spin out the hour. I did an ftp test over the weekend and I'm 30 watts down. I knew I would sacrifice a bit with increased run volume, but that seems a hell of a lot.

On top of that, I went out and got myself injured. Completely my own fault as I had entered the Palace half last week. It was a cold morning and I just didn't warm up enough (at all) and went straight out at sub 1:30 pace. % miles later I'm hobbling with a calf strain. If it didn't hurt so much, I'd kick myself for being so stupid.

Hopefully going to reset this week, focus on the bike and get a couple of swims done. Just a dip, but frustrating when things had been pretty consistent.
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Tri'ing Swimmer · Joined: 15 Nov 2016 Posts: 219

There’s a nice group on here looked like going well for aiming sub-11, hope this isn’t the start of everyone getting derailed. Better now then in 8 weeks time, but hope you and PCP back on track soon.

I’ve only recently realised that when I lost all ability to do tough turbo sessions two years ago in Feb and lost ~25W from FTP coincided with adding run volume. So far I’m managing ok, but starting to get tired. Doubts creeping in whether started training too hard too early, so might just back off or at very least stop building run volume for a bit.

Pedro Peru · Joined: 19 Apr 2010 Posts: 1064 Location: Leeds

Solid enough week last week, 10:30 with no long bike ride.

TBH I was a bit worried about my cycling as I couldn't maintain any deent power on the new flux 2 (in zwift) and was thinking my powertap had been lying to me. As it turns out it just needed a firmware upgrade and calibrating with the utility app. Yesterday's ride had me in the wattage I would have expected with the powertap. Still plenty of room for improvement but in a better place than 2 years ago when I did the Outlaw.

Jorgan · Posted: Tue Mar 26, 2019 10:44 am Post subject:

Pedro Peru · Joined: 19 Apr 2010 Posts: 1064 Location: Leeds

JeffB · Joined: 04 May 2008 Posts: 1406 Location: Middlesbrough

Still think there's a bit of sandbagging going on here and some should be on the Sub 10 thread. 1:20 half from Poet

Luckily I can still stalk the thread as I'm too indecisive, lazy or tight to actually enter one! Although Hamburg still has entries Wink

Although I'm currently suffering the after injuries of the ultra so running is a struggle, just as I was getting some form back.

Jeff

Jorgan · Posted: Thu Mar 28, 2019 9:53 am Post subject: