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One big question is, what do you want to build them up to
So that they
can hopefully have a great ironman? Wherever they
are starting, you hopefully want to build them up in the swim so that when
they hit their peak weeks,
they're able to swim somewhere between four and six thousand yards, four and six
thousand meters.
Okay so, if they can do that in their training
that will give them the type of fitness so that when they did this an ironman
swim,
when they come out of the water they won't be totally wasted and exhausted.
They will actually be fairly fresh,
and then they can get on the bike and then they will actually have a good bike
ride.
Everything backs up from the beginning, So how do you have a great marathon? Well
you have a great marathon when you were fresh coming out the bike.
How do you fresh off the bike? Well you're generally fresh off the bike,
when you were also fresh coming out the water weren't totally exhausted and
wasted.
So the bike, swim try to build up to roughly forty six thousand
meters in their longest workouts and the build-up.
Cycling somewhere between five and a half to seven and a half hours
or roughly 110 to 150 miles and again this is
very individual.
And then the run, on their very longest run somewhere between
two hours fifty and three hours ten minutes. There seems to be a big
point of diminishing return after that amount of time, even if they haven't gone
that far.
Brick workouts, that key workout where you do
say a long bike ride, you get off the bike and you do a run.
It's to help your boy learn that transition so that
your signaling to the body when you get off the bike in the race
there's something that's coming, and I didn't figure this out until 1989.
Prior to that I was doing, six hour bike ride on Saturday, two hour bike ride on
Sunday,
that's a long double. However my body was queued to
think that when I got off the bike, it was time for lunch and a nap.
Well you know Dave wasn't going to wait around for me to take
a nap and have a little lunch. So in 89 I did bricks when I would
do my long bike rides within five or ten minutes, have my shoes on, and go out for
anywhere from 30 to 15 minutes.
People say, shouldn't you do longer bricks to be able to run
a longer you had run a marathon? My answer
always is that you build the endurance you need for an ironman more on
the bike.
You're teaching your body to keep going hour after hour after hour through over
distance on a bike.
You can't do it effectively
by doing really long runs after a long bike ride, save that for the race.
You only have so many of those in your body.