Mrs JB's middle distance training - advice/abuse welcome!

[Tarka the Nutter]

Course she is JB. You know that. Might as well give into it now

Laura, I know how hard it can be with the bike. I have the same problem.

Except I haven't even been getting on the turbo

I'd come along at the weekend, but I'm off to break myself at the marathon instead.

And you'll love the cycling in France

[scibby]

The comment re body combat etc is more to do with comfort zone. I get the feeling that these are well within lauras comfort zone whereas getting out on the bike / or even turbo is not... Dont doubt they're effective cross training sessions...

I'd say, do your 2/3 sessions per week on the bike first and then if time/energy/desire permits do your classes...

But what do I know!! I can't string a single block of training together!!!

[Jack Hughes]

OK.

6hr 25 is the primary target then, with completing a secondary one. Good to have something to aim for.

50 mins for the swim.
2 hours for the run.

That leaves 03:35 for the bike. Which, assuming it is about 56 miles (web site says 90k), means about 15.6 mph.

Which isn't completely out of the question.

Let's see how each one of those individual targets stacks up against the best times in the disciplines at the 2011 event. This will inform us about where your weaker aspects are.

So: This gives:

Swim: 225% of the best time
Bike: 146% of the best time
Run: 158% of the best time.

This is interesting.

1) Your target time represents the poorest relative performance. i.e. it is by far the weakest discipline
2) Your run is, we expect, your strongest event, however, the bike target is a tougher one than your run target.

This informs the strategy (assuming we accept the objectives)

For you, it isn't just about fitness. Your current run fitness should give you enough fitness to bike.

For you, the challenge is as much a technical one. What you will probably find that your bike performance is currently limited by your technical ability, rather than your fitness. I.e. you won't be as tired on the bike, as you will be on the run..

I think your training plan should be:

1) Swim technique - it has to be the easiest way to pick up time. Knocking 15 mins of your swim time would take you to the same sort of levels of relative performance as your run. Not saying you can do that, but it might well be easier than trying to do improve your bike to your run levels.

2) Bike technique. I am making assumptions based on your reports of how you got on with your new pedals.... Really, you need to be getting road miles in. Just getting used to dealing with handling the bike - at reasonable speeds, making effective use of gears, and just getting the hang of it. You really need to give up going to church on Sunday morning, and do a two - three hour ride instead. Roads are quietest thing. It's as much about getting hours in as possible. Pick a circuit and just try to improve on it. If you can get down to the race course, and do that, then all the better. Would be useful to see how far of 15mph you are!

3) Run. less important, and probably doesn't need so much work on at this stage, compared with the others.

It's got to be about Open Water swimming - especially if confidence is the issue .... are you still having lessons? Might be worth getting some OW lessons with Mr Kiddle, or similar. I am pretty sure he is in your area. Of course, you just need the lakes to open.

First thing, now you have some targets, is seeing where you are. Easier for the bike - just "can I ride at 15mph+ average speed" over a reasonable flat distance for 30 mins or more would be a first thing to establish.

To be honest, what you are doing is a pretty good start - a nice mix of swimming, cycling (with intervals) and running + s&c. It's the total hours that are important. Not sure what you are planning at the moment - but 6 - 8 hours currently would be a good starting point. If you ramp it up too quickly, you might get injured!

Anyway, we need some benchmarks.

Go and do a 400m swim as fast as you can. Get hubby to time you if necessary.
Then have a go at seeing how far you can cover in 30mins on the bike on the roads. Any data, such as cadence, that you can get would be useful.
A park run on Saturday, or a 10K race would be a good thing to do about now too!

You've got a target... now just need to see where you are!

[Bendy Ben]

[quote]Of course, you just need the lakes to open[/quote

They opened last week

Bin Church - God wont help you when your legs are screaming and you feel shit.

( Cant say Im religious - can you tell ?)

[Tritans]

Brilliant. Nothing inspires me more than people really testing themselves.

I'd never dream of suggesting what others objectives should be, but, there is absolutely nothing wrong with "just" getting round. One of the slight drawbacks of associating with Triathletes is that ridiculously hard things begin to sound normal.

Good luck, I am looking forward to following your progress.

Ps It's all about the bike, and long bikes at that.

[Tarka the Nutter]

So, how are things going Laura?

[Bendy Ben]

The weekend in Italy doesn't bode well.

She's been doing great and she'll smash JB's time into next week.

[md6]

The weekend in Italy doesn't bode well.

She's been doing great and she'll smash JB's time into next week.

lets hope so!

[Jellybaby]

Oi, less of that thank you, although if she doesn't beat my first time for a middle distance then something will have gone rather awry. I think she'll be close but won't beat my current best (6:20-something), even with the shortened run (18km vs 21km).

If she does, then £50 to Team Laws ...

[Bendy Ben]

FUCKING COME ON LAURA

SMASH HIM INTO NEXT WEEK