Favorite Ironan workouts

  • Atriathlete

    Posts: 70

    May 09, 2009 8:47 PM GMT
    For those of you who have gone long, what were some of your favorite IM workouts?
  • Posted by a hidden member.
    Log in to view his profile

    May 30, 2009 6:53 PM GMT
    In the winter I like to go to the gym and do intervals on one of the bike trainers, then run on the track, then back on the bike, then back on the track, then back on the bike. Mixing it up like that makes a normally painful two hours on the trainer into a "i don't want to stop" three hour workout.
  • UStriathlete

    Posts: 320

    Jun 23, 2009 1:43 AM GMT
    fav swim workout is:
    47x100 on 10 sec rest
    1-4 warm up-no gear
    5-44 paddles(tyr catalysts-size small/yellow) and buoy, set a pace you can hold the whole time or get faster
    45-47 warm down-no gear

    bike:
    2hr easy
    90 mins moderate(IM pace) effort, 70-80 race cadence
    30 mns HARD big gear 50-60 cadence
    15 easy warm down

    run;
    10 min warm up
    21x800 moderate (IM pace) 200 easy jog/not walk recovery
    10 min easy

  • Atriathlete

    Posts: 70

    Jun 23, 2009 7:14 PM GMT
    These are great.

    The tyr paddles are great. I force my athletes to buy them. Link is:

    http://www.amazon.com/gp/product/B0007YEPHS/ref=s9_simp_gw_s13_p200_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-3&pf_rd_r=0HQ74ZFB6BR6M44WCK0G&pf_rd_t=101&pf_rd_p=470938811&pf_rd_i=507846

  • Atriathlete

    Posts: 70

    Jun 23, 2009 7:24 PM GMT
    And my least favorite (but most effective) was the triple brick. 40 mile bike/ 40min run/30 mile bike/ 30 min run/ 30 mile bike/30 min run.
  • UStriathlete

    Posts: 320

    Jun 25, 2009 12:01 AM GMT
    ps on paddles.
    use either X small or small-perfect for triathletes of any experience
    the med or large are to big for most swimmers, unless you are div1 or better swimmer.
    then
    use a buoy and you're basically wearing a wetsuit.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 02, 2009 4:32 PM GMT
    Atriathlete saidAnd my least favorite (but most effective) was the triple brick. 40 mile bike/ 40min run/30 mile bike/ 30 min run/ 30 mile bike/30 min run.


    TRIPLE BRICK??? Are you serious? That's crazy, but now I'm curious to try it.
    I mean sounds like not too bad... but wait will you actually try it, right?
  • Posted by a hidden member.
    Log in to view his profile

    Aug 02, 2009 4:36 PM GMT
    nice, unemployment is going to treat my training well, if these are the big sets i can look forward too!
  • Atriathlete

    Posts: 70

    Aug 03, 2009 8:44 PM GMT
    My coach said the triple brick was all about mental toughness, and it was. And I still hate her for it, but in the most loving way.
  • UStriathlete

    Posts: 320

    Aug 13, 2009 3:15 AM GMT
    running 21x 800 is mental toughness or running a 42 x1000 on the track, not triples... criminal coaching by bad coaches, sorry mate.

  • Posted by a hidden member.
    Log in to view his profile

    Dec 16, 2009 4:40 AM GMT

    Just did my first triathlon last year. I really enjoyed it, and I want to spend sometime and money to improve my tria skills. So I am looking for a couch in the Houston area, If you are one please contact me to discuss. sorry have to reply on this but could not figure out how to post.

    Thanks guys
  • Atriathlete

    Posts: 70

    Dec 17, 2009 12:03 AM GMT
    Amed:

    I'm a USAT Level 1 Coach, but not in the Houston area. If you wanted, I could make inquiries for you and get you some contact information for people to interview. I would have no idea if they were LGBT friendly, but if that were important to you, you could ask in the interview. Let me know if you would like the assist. --Rob
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2009 12:15 AM GMT
    I've only done halfs but I don't have a specific workout... I just do my regular workouts (swim, spin, run, boxing, abs, dance, martial arts).
    I guess I do multiple workouts concurrently when I have a race coming up but I don't really think too much about it.
    I just get on the route, enjoy the scenery, spend several hours thinking about how lucky I am to inhabit my body, smile for the cameras and think about how fabulous the high is when I cross the finish line.... there is nothing like race day.
    If I reach my 2009 career goal, I'm going to register for my first full Ironman for 2010. It's wonderful incentive.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2009 3:26 AM GMT

    Hello Rob,

    Thanks for your reply. It would be great if you can fiind some contact information for me. I really appreciate it. thanks

    amed