Big Brick

[Pika]

Well I am a month out from my first 1/2IM- I have been following a training plan that is based on lactate balance point testing.
It has been going pretty well though this last week I totally fell off the wagon and didn't get all the scheduled workouts in ( I'm using the SNOW!!) as an excuse but could come up with even more lame excuses if I had too
Today was a big brick workout
3hr bike followed by 1 hr run.
It was all done -20 LBP - so it wasn't particularly difficult- it was a gorgeuos day so that was great.
I am slightly concerned though that all this training ( the long stuff) is done at -20 LBP- and because the training program is always given in minutes and hrs- not distance ....and becasue I am slowwwww I feel like I have not put in the right distance-
I understand slow is good for the LSD but maybe I should be spending more time than the plan calls for because come race day it won't be just a 6 hr race- ( at least for me).
To give an example today the3 hr bike at -20LBP I covered approx 65km and in the run I just covered about 8 km!!! Yikes- I don't feel like I am getting the distance part of the LSD- ( I got the slow covered!)
What do you think?
Should I just add 15-30 min to the given workouts because I am not covering the distance or should I just stick with the plan??
Thanks in advance

[kelownagirl]

Which 1/2 IM are you doing Pika?

Can't help you with your questions but a 3 hour bike and 1 hour run sounds impressive to me!

[rocknrollgirl]

Hold on. I am still trying to convert the 65 km in 3 hours to mph...hold on, any second.....I will be back.....

ok, I am back. So if I figured right, that is about 40 miles in 3 hours. I have not done a 1/2 ironman, and I am sure the experts will jump in, but that seems like it is pretty moderate pace. I am assuming that there is a bike cutoff time?

Not having seen your training plan, do they have you doing any work at faster pace?

Do you feel like you can push harder on the bike, and get more distance in for the three hours?

Is six hours the goal time for you to finish?

[Wahine]

The long bricks just get you ready for that yucky feeling in your legs. If you have another long workout to compare to, use that to judge your distance. The ruleof thumb is that you can do the distance if you can do 75% of that in training. That's a "getting by" attitude. People training for higher performance will train a lot more distance.

I would suggest that you get out for at least one bike ride at distance and I would do that 2 weeks out from the race. It's important psychologically to know that you can do the bike. You can still take your time but be prepared for a long day - lots of fluids and food etc. Don't worry about the run too much. My longest run before my last IM was only 15 miles and I did fine.

Well, I gotta blow outta here for the last part of my time trial weekend. See ya.

[KSH]

Obviously great advice from Wahine.

Otherwise, you are a month out. Honestly, there isn't too much fitness you are going to gain in a month. This question should have been asked 3 months ago... ya know?

You will be fine though. Do the bike distance in training so mentally you are ready. Otherwise, just keep doing what you are doing and get ready to have fun at the race!

I didn't run the entire month before my HIM do an IT band issue. I couldn't even walk. I did one walking session of 5 miles on that month. I finished my HIM in 7:11. Sure, not fast, but I was happy to have a 14 minute mile on the run portion considering how I hadn't run the entire month before. I just got out there and walked as fast as I could.

Good luck! Go into the race with a "I can do" attitude and take in the experience! Remind yourself, "I am doing a HALF IRONMAN"! Take pride in that.. and let that help move your forward! Smile! Talk to people! Have fun!

[Tri Girl]

IMO you'll be fine! The training program I followed for my IM always had us doing time, not distance. Since I wasn't biking as fast as they were assuming, nor running the 7:30 min/miles they assumed I was, I always added about 30 min to each bike workout and 15-20 min to each run workout. I really think you'll be fine, tho. Keep at it, taper like you should, and think of race day as your celebration for all the hard work you've put in.

[Pika]

the encouragement and advice.
yes the training plan has some speed work but it is a 80/20 split- ie 80% of training is done -20 LBP which is very slow- it is a hard pace to maintain because it is slow...20% of the training is done at 10-15 above lactate balance. ie speed work/hills etc.
I think this plan is meant for people who are faster generally - in otherwards when they are at their -20heart rate they are covering more distance in teh alloted time. Never really occurred to me to think of this sooner becasue I just thought the distance would come in but as I was tootling along yesterday my brain was going.."hang on- you are only a month out- when exactly do you think this distance is going to happen-"
I have to look head at the plan as see what is supposed to happen in a few weeks- I think I will plan a long bike- maybe even do the route 2 weeks before just to mentally prepare.
KG It is the Oliver 1/2- supposed to be a good one for beginners because the course is relatively flat- no Richter pass or anything on the bike or run ( thank goodness)
RNR- I could definetly go faster- like I say it is more difficult to go this slow- it is kind of mind numbing actually .
Wahine Thanks it was the 75% number I was wondering about- I would definitely put myself int he just happento finish category
Well this experiment of following the 80/20 rule.. train slow /race fast will be put to the test that is for sure..
I'll keep you posted to however it turns out.
thanks again

Trigirl Thanks- I think that is what I will do to- I know there isn't much time left but I will add a bit to the posted times

[kelownagirl]

KG It is the Oliver 1/2- supposed to be a good one for beginners because the course is relatively flat- no Richter pass or anything on the bike or run ( thank goodness)

The Oliver 1/2 IM is my goal for 2010, the year I turn 50.

Good luck!