A place for people attempting their first IM.
Latest Activity: Nov 26
Started by Fredsf415. Last reply by Rod Couser Apr 1.
Started by Steven Rakel. Last reply by Nancy Stuparich Dec 11, 2012.
Started by Paul G Putnam. Last reply by andrew peabody Dec 5, 2012.
Thanks for that insight. I'm a runner turned triathlete too, and I've been wondering what to do for the running part of IM training. So far, in the Olympic and HIM distances, the run has been great, but I expect the full IM distance to sort of wipe the slate clean (because no matter how conservative, smart, and lucky I am on the bike, it'll still take most of what I've got to complete those 112 miles) and I'm really nervous about it. I am hoping to grow some cycling muscles over the winter...
Anyway, thanks for sharing your experience!
This is a response to Geoff's question about marathon performance versus IM prep. I did Ironman Wisconsin in Sept as my first IM. I'm a runner, just really learned how to swim and I don't like biking very much. During the IM, I hit my swim time and bike time almost to the minute. I missed my run time goal by a lot. Obviously, It's a totally different thing starting a marathon 7,8,9 hours into your day, than starting fresh. As far as training goes, I think having the running background is an advantage. The running is far and away the most taxing on your body. Having gone through that before in marathon training helps a lot. They say you can expect your IM marathon time to be 1 hour more than your current stand alone marathon time. For me, it was closer to 1.5 hours. My problem wasn't the running, but I started the run dehydrated because I made mistakes on the bike. The weather was much hotter than I had planned for.
I'm not sure I'm actually answering your question, but let me try. The whole approach to the run is different. For me, I eliminated speedwork for IM training and did most of my runs 1.5 to 2 minutes slower per mile than full marathon race pace. I was teaching my body to run slow and steady as I figured speed was not somehting I needed to worry about IM day. It all depends on your goals - do you want to qualify for Kona? (then my approach would not work). I wanted to run a nice comfortable even pace and feel pretty good during the run. It sort of worked but the nutrition killed me. I felt good on the bike so I did not eat or drink as much as I should have (dumb). The biggest difference about IM training and marathon training is nutrition. You can get through a marathon by eating a good breakfast and then gels and sports drink and water only during the race. You can't do that for the IM marathon. You need a nutrition plan. I had one, but I didn't really stick to it and I paid the price a bit. Make sure you factor in some long bike rides followed by long runs (6,8,10 + mikes) in hot weather during your training and practice nutrition. Just practicing nutrition on you bike is not enough. You need to know how your boby will react when you start running. I know a rambled a bit, but I hope some of this helps.
I'm doing IMCDA 2012 for my first!
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