hi coolrunners,

After deciding the Noosa Tri was not going to work for me, it has been suggested that i try the Shepparton Half ironman in December....

this will be my first Half iroman, I am already very fit running wise - I average 80kms a week with a 100min to 2 hour run every weekend and do 2-3 speed sessions a week also. Lately I have only been swimming once a week and have only just begun to ride again (had a bad crash 3 months ago).

the event is just under 5 months away...so I think it is achievable - I am only looking at finishing it.

so, what coolrunners/triathletes out there have done this one????

Any recommendations for accomodation??????? we will be driving up from Melbourne.

will I need a wetsuit?
What are the roads like in the cycle leg...bumpy? smooth?
Is it a shady course or not?

THANKS !!!!!!!!

Hey Downunder runner,
I raced there last year as my first 1/2 and had a ball! Will be back this year! A wetsuit for the swim would help; its in a lake so no waves and salt water! The bike course is flat and is a few laps out in the countryside, the roads arent too bad but the wind does pick up on some sections. The run is 3 laps and has a few undulations and up and over a few bridges but nothing too big
Have fun training, you have heaps of time

thanks heaps Daph !!!

It sounds good. Where did you stay? I assume it is an early start to the day so we would like to be close to the start.

So you are saying that a wetsuit will help with staying afloat ??

Is the bike and/or run leg shady or very exposed into the sun most of the time?

would you say that most of the roads are fairly smooth then, with not lots of potholes or anything?

thanks for the encouragement re training - I am both excited and nervous - this training will be like a part-time job....

I martial the run leg.
You may want to check out this
Or you could run the Shepparton Marathon and then check out the lake (swamp) and road

more info here
book early for accomodation . See our info centre via link above

Hey Down under, thats great that you are doing the race! I mentioned the wetsuit mainly for warmth but the race is in Dec this year so it may be warm enough without, it does make the swim easier though!
Theres heaps of motels in Shepp but do book early i cant remember where we stayed sorry.
The run course did get quite warm but there was a fair bit of tree shade for the majority of it, with your running background you should be fine, i'm from a bike background so suffered heaps on the run, hence all the running training this year! Are you going to increase your swims to 2-3 per week? I found these DVDs with cycling workouts 'spinervals' which were really time efficient especially with it getting dark early; big help!

Mrs Pasty and I have been there doing it or watching it for the past few years. It's a well run and organised race, and nice and gentle intro to half IM distance if it's not too hot. Good tri club turnout usually as well. Generally not the nicest of swims in a lake due to water quality issues (with the usual algal bloom rumour going around the month before). You will need a wetsuit for the swim. Transition can be a bit damp underfoot if it's raining, its a flat (maybe windy) ride and a nice run around the lake a few times. The ride can be hard because you tend to stay in one gear and grind the whole time (which doesn't suit me). But generally it's fun. And 5 months is heaps and heaps of time (assuming you can actually swim and aren't starting from scratch). I have driven up on the day sometimes, but recommend staying there. There are also 150 slots on offer for IMOz.

Good luck.

hi downunder runner,

second HIM for me. previous was canberra.

plenty of time for training, plus sounds like you have an excellent running base, which kiinda translates into decent bike fitness.
go on, lash out and buy a wetsuit. it makes swimming so much easier. boyancy and being able to breathe properly from the start because you arent doing that shallow breathing caused by the shock of cold water.
they cost a heap... but make a lot of difference to your swimming enjoyment.

sounds like the flat course should be good for you if you've still got gremlins in your head about bike riding. better than canberra which had some slightly freaky downhills.

Hi all

This is an event i've thought of doing, but not having any real tri-experience would appreciate comment as to if it is infact achievable to complete the event for someone like me:

-currently run say 40-50k+ per week (1/2M best is 1:42:40), aiming for MM in October.
-ride to work 20ks each way (ie 40k/day, few times a week), have a decent bike, but never really rode a lot beyond that distance
-can swim a bit, do laps at the pool once a week while Mrs Watto has a run on the treadmills.

Enough time to build up to a half IM in that time, or dreamin'?

btw; When do entries close?

Cheers

Watto!

hi watto,
sounds do-able to me.
you're not going to have an ultra slick time, but with the right pacing strategy you should have a happy day out.
basically if you can build to doing a 1.9km swim, 90km bike ride and half marathon in training each week,plus some stuff on the other 3-4 days of the week then you can string them all together on race day.

Watto,

You should be able to complete the event without any problems. I'd get into a swim squad soon to get faster and handle the endurance, so that you can swim the distance easily and recover quickly. Increase the riding with a long ride each week and another speed session, and also keep up the running. You also need to work out your nutrition for a race of that distance. Given your run speed, I'd say you'd possibly aim for something like a sub 6 hr finish for a first timer (saying 35-40mins swim, 3:00-3.15 ride, 1.50 run, 5mins transitions). Your bike times may be faster than that though - I'm just guessing and trying to indicate a typical first timers HIM time (if there is such a thing!)....

There are plenty of good tri schedules available, and also books like Joe Friels Triathletes Training Bible.

HIM entries are open online now.

Good luck!

By the way Rohan

Not to mention the occasional freaky uphill.

As Pasty said, it is a very good race. Although some may not like the idea of doing loops, I found it helped for the cheering factor. it was very hot the year I did it, and I did not find it particularly shady (not having a running cap didn't help , but luckily I found a spectator who lent me his .

I too think you have heaps of time. maybe look at some triclub websites to see how many sessions of each discipline they do, and make up your own schedule.

Good luck,
Blondegirl.

Hi guys
Cheers for the advice... will see how many more hours I can pry away from family life & put into training..........

-Watto!

hey guys.....and watto....glad you are finding this post as useful as me.

Pastyboy, thanks for the insight into how long a first timer may take....I have thought over my times and think that about 6 hours is how long it will take me. I have swam 1.2 in the Bay in 27 mins (first time ever for a open water swim) so i calculate about 40 mins or more for the swim....my weakest leg, but I have improved HEAPS since then (March) by regular technique and squad sessions.

bike - NEVER EVER done 90kms...done 50kms on a mountain bike however! I think 3:15-3:20 is doable - I have lots of endurance training behind me (running only however) and I am planning to do the 'Around the bay in a day cycle 100kms' to test me in October.

Running - I already run 80+ Kms a week with a 20-25km run each sat. Hopefully that will get me though.

What do you experienced guys and girls think?

I have to start shopping around for a wetsuit also....... and a windtrainer.

downunder runner,

Id say get a road bike, 50km on a mountain is as hard as 90k on a road bike.

A wet suit makes it soooo much easier to swim so you would have that covered.

I think if you do some brick sessions (run straight after cycling) and work on your swimming you will absoutely no dramas

Cheers CM

Hey guys, this is just what i wanted. I was hoping to find a forum with other ppl who are interested in attempting the shep half ironman.
Hopefully this forum can stay nice and active right up until race day. Im looking to do shepparton half im as my first long distance race.... i have only ever done mini's and a couple of sprints, (no olympics) for several years i have been planning to do shep but things never really worked out as planned. This year however (mainly due to the change of date) things are starting to go to plan.
My training is fairly slopping, im trying to get a bit more structure into it as the weather warms up, i dont find running very enjoyable so running sessions will require the most effort, i am not an awesome swimmer but i can swim well enough to swim 2 km's without dieing.
Looking forwards to sharing training talk and race planning etc with you guys over the upcoming 5 months.
Sticks!

Shepparton Motels are listed at the bottom of this page if anyone isinterested.
The ones on Wyndham St are the closest , with the higher numbers being the closest ones

hey wonderful sticks !! Glad that there are others out there attempting this major goal! If you can consistantly build up your running, it will really, really help. I am lucky in that I come from a fairly strong running background and the hardest thing in triathlons is taking away one of my running mornings so I can fit in cycling and/or swimming instead !!

Travy - thanks heaps for the link re accomodation - I better get onto that.

crazy man (i love that simple name - I should be crazy woman!!) I DO HAVE a road bike....I also have a mountain bike which I love too. I will train more on my road bike however, because I am certainly NOT doing 90km on my heavy mountain bike.....but I just thought the occassional 50km mountain/trail ride would not hurt and may even build strength. I have a long distance runners upper body - not much muscle!

Yes, will start the hut for wetsuits.

Brick sessions will start this week or next week.....

hi guys,

I cannot find the thread that someone started on coolrunning simply titled 'cycling'.......was here a couple of days ago......related to half ironmans too.

where is it?

anyway, while I am here some update on my training and your feedback please...

I did a 50km ride yesterday followed by a 3km run....(just to see how the legs felt - wow). NOt used to riding remember, yet all went OK...I was slow, however this is mainly because I was on cyclepaths with many corners, dogs, some traffic lights/crossing and downhills which still scare me.

I have also started to swim 3 times a week now and have to work on my kick. I feel much more at 'home' i the water.

what I find hard is not having as much energy to do my speed workouts for running. Maybe I am trying to do too many a week ??? I do 3 speed sessions a week - long intervals (1kms), short intervals (300/400m) and a tempo run 25-40mins. And a course the long run. This morning however I had the energy only to do 3 long intervals after my long ride/run session yesterday - yesterday was NOT hard, just long time in the saddle.

Just a matter of slowly adapting my body to riding and swimming? I have 18 weeks until Shepparton Half ironman.

How are others going? what does your training week look like - particularly those doing this distance for the first time !!!!!!!

This will also my first attempt at the 1/2IM, so it should be fairly interesting.

Basically my training consists of 4 swims, 3 rides and 4 runs per week. Of those I generally have one "speed" session in each and one long session. One of the runs is after my long ride on the Saturday.

I haven't run for a number of weeks due to an achilles problem, but will be recommencing that hopefully this week, or maybe next. I'm not entirely sure how I'll go, but my program has been in development for a long time and I think I've finally found something that I can realistically complete.

Best of luck to anyone entering this race.

My training hasnt been anything special, sunday road races at the moment are about it, planning to start building up some training soon just been very busy and all over the place atm.
Keep up the training guys.

downunder runner,

It's going to take a while to get used to doing the extra workouts. Remember that your level of fitness is also indicated by how quickly you recover for the next session. If you are finding that you a too tired to finish your 'usual' sets, after squeezing in the 'other' disciplines that week, then maybe back off your running a bit for a while and plan to simply run enough to maintain your half marathon endurance fitness (you can add speed later when closer to the event), and concertrate on your weaknesses like swim + bike.

The trick to your training is in balance. You'd be much better off riding 15mins faster and running 5 mins slower. Get enough workouts so that you are confident in all 3 legs. If you want some workouts now, try some winter duathons to test out the bike-run trasnitions and get used to the running with heavy legs feeling.

Hey guys - nothing definite, but if things DON'T go to plan for the Port Mac HIM, then I may be high-tailing it down to Shep in search of an IMOZ slot. It seems to be the only other viable option with the timing in the HIM qualifying series.

Keep it up with your training DR. You look like you've got things reasonably well covered with your running & swimming - however (and you're going to hate me for saying this) you probably need to be riding a lot more. Particularly if you find you're finding you don't have enough energy in your hard run sessions - I think that's suggesting it's perhaps because you're putting a little TOO much effort into them. Triathlete's generally will never run the same distances as pure runners in training - you have two other disciplines to cover for one - but more specifically, the bike leg is too important.

Look at it this way - if you ensure you do some really solid run training, then you should become a better runner, right? That won't help your bike leg much however (other than for the fact that you're probably a fitter athlete as a result).

If however you train solidly on your bike, not only do you become a more efficient, and therefore faster cyclist - you also dramatically improve your chances of running well. If you get off the bike feeling like you've been hit by a train, you're not going to run well - no matter what volume of run training you've been doing.

Therefore by increasing your cycling volumes, you're improving your cycle leg AND your run leg. It won't work (to the same degree) the other way round

Have a look at the training volumes in my blog if you like - it's obviously not the be-all and end-all. I am hardly a top athlete myself either. But the training schedule (ideal training week) is what I fine-tuned as a result of a few years of HIM training, and then stepping up to IM training last year. It might give you an idea of suggested volumes, and a good "balance" that I developed with the 3 disciplines.

Another simple calculation I used was to try and achieve 1.5 x an IM-distance of training in each week. i.e. a minimum of 6km swim & 270km bike & 32km running. If you're covering at least that amount in a week, then you've probably achieved close to the right balance in training volumes - then adjust to suit your weaker leg by adding extra time devoted to that. Hope that gives you some ideas.

BTW - great to hear the achilles might FINALLY be getting better Dante. Best of luck with it

thanks heaps cooltriathletes for the advice.

I agree with you miners, I am not doing enough riding.....but it is only week 2 of my 20 week program so it can only increase from here.

the volume figures you suggested sound interesting - but is 32km of running a week really enough to run a decent half marathon? Then again, you would know, as you have done so many half ironmans !! I am just so much of a pure runner I guess and anything less than 60-70kms a week sounds slack.

Then again, 270kms of riding a week sounds incredible ! I think I did about 80kms this week (again this is only the beginning ).

6kms of swimming sounds good...I think I am currently doing about 5kms, in 3 sessions a week.

Blondegirl - thanks so much for your words too - I am feeling quite good today and managed some good quality running this morning - and I am going swimming in a few hours time. I have also started to do some short runs off the bike to get used to that feeling again.....

Question: How long/far shall I run after doing my long ride session? Should I do a brick session once a week or more???

Miners, I will have another look at your blog...thanks.

hi miners,

your calculations are a little interesting there... 1.5x42km is 63km, not 32km. perhaps a typo? would have to agree with ddownunderunner that 32km is very low.

i agree with you that the riding is more important than most runners would think, BUT most runners also have running goals they are going for at the same time, and running does some substitution for riding, though you tend to ride a little differently. quicker to stand going up hills etc.
think of how many runners go in around-the-bay-in-a-day, the 210km cycling event held the weekend after the melb marathon. many have hardly ridden because of their running miles yet they all make it round the bay in ok condition.

i have just started using the services of a tri coach and she's given me a very run centered program, based on me wanting to do melb marathon in oct before the shep HIM in dec.

currently its got 2xswims, 2xrides, 5xruns and increases to 6 runs next week. obviously my goals are not purely triathlon related, but i suspect that downunderunners goals are not purely tri-related either.

going in to canberra HIM, coming off injury, i was swimming 2.5 times, running 3 times and only doing about 100-120km week cycling and it made for a 5;27 finish, just inside the top half. its just one individuals experience, but i throw that into the mix as downunderrunner looks for the balance that suits her.

what a nice and encouraging post Rohan....

Your description of your training and your result at the Canberra HIM sounds promising for me. You are very, very right in saying that I have more than just triathlon goals. I am doing the Melbourne Half marathon and hoping to do that in a sub (or as close as) 90 mins, as well as reducing my 10km down to what it used to be (39 - currently 40-41 mins).

Certainly, the Shepparton Half is my biggest goal - however, it is JUST to FINISH it....so if I can do ENOUGH riding to feel OK that is fine with me - I am not aiming to place in my age group or qualify for IM.

I do agree with Miners that I need to do more riding, and I plan to....it is early days. However, I cannot see myself doing less than 4-5 runs a week - I particularly enjoy my long runs and at least 1-2 speed sessions a week.

And yes, I am one of those runners who will be doing the 100km ride from Sorrento to Docklands a week after the Melbourne Half marathon - just happy that the run is first, then the ride!!

Maybe I will always been a bit more of a runner than a triathlete....my major cycling accident 4 months ago almost turned me off triathlons altogether... and probably the reason I am wanting ONLY to finish this Shepparton HIM. About 6 hours is what I figure it will take me, maybe more...

1.5x21.1=31.7...edit yes, thanks Rohan, a typo from miners but that that's how you can get 32k

HIM = half marathon not marathon edit i was only looking at the race distance not the training distance miners was suggesting

hi allrounder,

actually if you read miners post he said he based his calcs on 1.5xIM distances. NOT HIM distances.

hence 3.8swimx1.5 is approx 6km swim, 1.5x180km ride is 270km, and to be consistent 1.5x42=63km run.

if he meant 1.5xHIM distances that would only be about 3km of swimming and 135km of cycling.

some stuff i have read says that the body doesn't totally get used to the change of activity until it's been running for 5km. (my own experience is about 7km)

so some coaches will say that a run of 5-6km after a bike session is all that is needed to get the body used to making the change. they say that long runs off the bike don't achieve much more and that improving your running is best left to run specific sessions.
i note that my coach has me running 10km off the bike soon.

i would also be interested in hearing how often to do brick sessions. whaddayareckon miners? B+? queen b? etc?

ooops - sorry guys, it was just a typo. Given I would also be recommending you do a 18-24km long run a week as a minimum for HIM training, you'd eat up the 32km pretty quick!

Yeah, I found I was doing between 60-65km running during the HIM and IM prep. I wanted to get the run totals up around 75km during the IM prep, but found I was losing time to the cycling needs. And believe me, while cycling is critical to HIM training, it is absolutely 110% critical to IM training. Once you start riding for longer than 3-4 hours, you start running into all sorts of nutritional & hydration logistics - hence you're compromising your running potential even more if you screw up on the bike.

For example Rohan (and don't take this personally), you should be capable of a MUCH quicker time at the Canberra HIM. You're a 3-hour marathoner, and a much stronger runner than I am, but I recorded a 5.05 at Canberra last year. Seeing as there's little difference between a strong and a poor swimmer (say 10-15 minutes over a 1.9km swim), then the time difference really comes down to the bike. And considering I'm a poor cyclist compared to other triathletes (let alone roadies), I would say that time was extremely soft for your capabilities.

and yes, I agree with both of you about the need to do something you enjoy. I'm not a cyclist either. I don't road race - I don't mountain bike - and if I have a least favourite of any of the 3 legs, it's cycling. Similar to yourselves, I love my running Hence, I also tailor the training in winter to gear myself up for runs. If you see my June & July monthly totals from those particular threads, you'll notice I've been lucky to cycle 300km in a month, and didn't even dip my toe in the water during July.

sorry Rohan - I was typing my reply at the same time your two recent replies came through.

The brick sessions are important, and I try to do at least one a week - probably should be 2 or 3. But from what I've found and what I've read, they're not specifically important as a "run" session. In essence, you don't need the brick to be a significant contributor to your run volumes.

The main purpose of the brick is to get your legs running smoothly into your race pace as quickly as possible after getting off the bike. You're training your legs for the transition, rather than incorporating one of your run "interval" or "LSD" sessions into a bike session. Common theory is to make it a hard cycle session (medium/long length, OR medium/hard intensity), and then just get your legs moving in the running shoes. For that reason, it could be as short as 2-3km and still give you that "transition" benefit.

Having said that, I still like to do a medium bike and medium/long run once a fortnight or so (I did a 30km bike and 14km run brick on Saturday for example). During HIM & IM training last year, my mates and I did a couple of 60km bike + 21km runs, and there was one memorable session of a 120km bike and 34km run. That was good endurance training, but was essentially a psychological session just to see how it felt.

Miners and Rohan - just back from a 2km swim - I am swimming 6 seconds faster per 100m since last week!! This is all due I think to trying to keep my legs straight - I didn't realise how much drag I was causing my bending my knees while kicking.

Still, I am still very slow- 2kms took me approx. 43mins. Mind you, I am also not working very hard - heart rate is still very moderate - I was concentrating so much on trying to kick correctly. Early days, and i also have 2 other sessions per week in a squad/lesson mode with others which will help....today I swim on my own. I did 50m in 48 seconds when timed last week and I was puffed then!!

thanks for the response about brick sessions - I also believe (with my limited knowledge but reading and hearing from others) that there is NOt a lot of benefit to running more than say 5kms after a big and/or hard cycle.

keep up the advice and stories please...with 18 weeks to go to Shepparton, I know this is achievable for me...and it helps to hear how others are going with their training while also fitting life in...

I know of a few people doing the double this year...Melbourne Marathon then Around The Bay the following weekend.

hey miners,
thanks for calling me a big softy.
perhaps if you spent less time poncing in lycra and sipping lattes you'd have some better run times, you____!
edit: better insert some smillies to show i am not truly offended

actually underlying what you say is a good point, and that is if you really want to do well at something you have to train specifically for it. my point was that even if you don't really train with a truly tri-specific balance you can still do ok.

btw i am only a wannabe 3hr marathoner, and at the time i was more like a 3;20 marathoner.

pastyboy,
when the official thread for the melbourne marathon gets started and if there's gonna be a table of who's in which events, perhaps a table should be added this year for those who are going to be doing something in both the MM and ATBIAD.

downunderrunner,
hey your swimming sounds good to me, but besides being a crap cyclist as miners has pointed out, i am an even crappier swimmer. so much so that at canberra HIM i had my very own lifesaver.
(the 35-39yo men were the last division sent off and so the lifeguards in the canoes etc. just came in with us tailenders) it is kind of disconcerting having a guy on a surfski sitting alongside you for the last few hundred meters. at first i was thinking, "do i really look that bad?" until i figured out what was going on.

it's really easy to find your bike though... there were only about 6 left in the compound. (out of about 700plus)

Cheers Rohan Was hoping I hadn't expressed those thoughts the wrong way - and you're right. I have a couple of very soft run PB's that need working on

However, I DO also owe DR, Jorex, Ronnie, Dante and others attempting their first HIM an apology - and this has been bugging me ever since I left work last night. When I wrote those weekly figures down in the post above, I should have clarified that by saying those are ideal volumes that I personally found worked for me - and moreover, they're only figures which are relevant to attempts at a fast-ish time, seeking qualification to the IM. They are also of such a volume to effectively kick-start you into full IM training at the same time.

When I was *first* training for HIM's (i.e. to finish), I was doing closer to a Full IM distance of kms in a week - i.e. 4km swim / 180-200km cycling / 40-45 running. Sorry if I upset the confidence cart there.

I would still reinforce the need for quality cycling kms though. While it's nice to go out and train the particular discipline that you enjoy more, it will hurt if you're neglecting the one discipline which NEEDS working on. Imagine the triathlon is an exam marked out of 100 and each leg is worth 33 marks. No matter how much time you spend fine-tuning the run, you can only score 33 marks for it. Now obviously the importance, or weight of the 3 disciplines isn't split as evenly as that (I've actually heard suggestions that it's 10% swim / 50% bike / 40% run), but you get the idea.

hi again,

Hey Miners, we cannot be fantastic at all 3 sports...event though it is only called one - triathlon. You are a very, very good at all three and your advice is still valuable to me...but if you want to be a better runner, forget any 'recovery' runs and concentate on long intervals and tempo runs...you already have great endurance.

Now, can anyone help me with some questions about swimming: I am now swimming 3 times a week - one of these is an 'endurance swim' where I just do lap after lap - working my way up to 3kms....still concentrating on my form. The other two sessions are with a squad - one in particular is very drill based which is what I need. HOWEVER, I am having problems with understanding the 'swim language'....our coach writes things on the white board and I am getting too embassed to ask what things mean such as:

1.200 pull (is this with one of those pull bouys?)
2.100 kick (what? I am kicking!)
3. what does B.K. mean? Is this backstroke? I know F.S would be freestyle

there are heaps terms and please help me to learn them........I just cannot remember now.

Hi,

Also thought of another term I am confused over: Catch up.... what does this mean?

I have tried looking on Google to help and found some interesting DVDs/CD roms.......found one called "the swim smooth DVD" by Paul Newsome (Perth dude) which is meant for Triathletes.

anyone got this or heard about it? Recommend any other swim DVDs that may help? basically, I am really improving my swim and I am happy with the sqaud sessions, but feel I still need some additional help....(I am a high achiever type person!!)

Hi downunder runner,

I am no expert on squad lingo but from my limited understanding,

Catch up is a drill you do with the kick board where you place both hands on the board and swim 1 stroke with your left arm. At the end of that stroke you are back to both hands on the board. You then do one stroke with the right arm untill both hands are back on the board and repeat this over and over. I am not sure of its purpose as I don't do too many squads.

You are correct with the pull, it is done with a pull buoy, to develop upper body strength and is great for technique.

Kick is with the kickboard, I have read that unless you have heaps of time then you are better on concentrating on stroke. Having said that I know it helps with ankle flexibility and all that.

Not sure about BK but it may be backstroke (am sure someone else will chime in)

And to add to the training volume debate I have only done the volumes miners suggested "When I was *first* training for HIM's (i.e. to finish)"and have managed to qualify for the past 2 ironman's. So it really is an indivdual thing like he said. Distances that work for some don't work for others. I personally think it is the quality that counts.

Hope this helps
C.M

Yeah would think B.K. would relate to backstroke. I've seen a variety of languages used when programs are written up, but most sqauds I've been in will normally incorporate a lap or two of "stroke", particularly near the end of a session as it gets the arms into a warm-down drill (i.e. moving in reverse to your freestyle efforts). We commonly do a couple x 100ms easy with last 25-stroke to finish off a session.

Kick doesn't always mean with a kickboard (and probably doesn't). It may be just a kick drill (your choice of on your back, front or side).

Pull = pullbuoy.

Catchup is usually without a kickboard (though can use one). It's the same as regular freestyle but swum slower with one arm stationary. There is always one arm fully extended forward and stationary, with the other arm performing the stroke. When the stroking arm "catches up" with the fully etended arm, they swap places. Its to basically practice your long stroke and body position in the water (rotate those hips).

thanks heaps with helping out on the lingo of swimming. Catch up - ah, yes, we have been doing this with a kickboard and like you guys have said, helps to practice a LONG stroke.

I will have to get a pull bouy one of these days too. I have flippers and board.

Not really looking forward to swimming in this lake at Shepparton - sounds yukko - dark and murky. Just have to imagine I am in the pool or on the Great Barrier Reef I suppose!

I now have to work on my bike cadence - I ride too often in a big gear and was not convinced to do otherwise until now....did only 30 mins on the windtrainer yesterday with 6 x 3 mins of a higher cadence on the small gear - man it was HARD on the upper thighs !

what are you guys up to training wise this week? I went for a Tempo run this morning in the chilly morning air.

lakes, even if murky, tend to taste surprisingly good when you are used to swimming in port phillip bay.

re training, this week about 88km running, 165km cycling and 5km swimming is on the program.

re pool toys/flippers/boards etc.
have you noticed how complicated they can try to make swimming??!!
in the last issue of triathlete mag they had a HIM training program. it included stuff like 3hr cycle (good, sounds very much like the cycle leg), 1hr30min run, (also good, sounds like the run leg), and to be consistent you'd reckon there'd be a 40 min swim.... but no, it was a bunch of 100 do this, 200 do pull buoy, 150 swim like a frog etc.
running and cycling sessions rarely seem as complex as a swim session. i would be flat out remembering the sequence b4 i hit the water.

Ok guys and gals,

I would like some of your insight into my biggest worry - the long ride. I am a worry woman because of my accident 4 months ago on the bike.....but I am determined to finish the half ironman and want to do the essentials in training to get me over the line in a fairly good piece of mind and body....not a complete wreak.

My main question: what should be the amount of time I spend on the bike for my weekly long ride? I don't want to go by distance, as I cannot and will not ride on the road very much so speed is kept to about 25km/h at most (I ride on bike trails). ( I do 2 other sessions on the windtrainer and practice my speed and strength then.).

I believe it will take me between 3 to 3:30 to do the 90km ride at shepparton. So should my long rides be between 3:30 and 4 hours? How many should I do - every week? with 17 weeks or so to go...

Is endurance on the bike COMPLETELY different to running endurance??? I ask because I do have a very good running endurance base....and when I rode today for only 2 hours my heart rate was always very low - 60-65% of my max. However this is the idea of the long ride isn't it??? To improve the use of fats and just practice 'sitting in the saddle'...

please don't tell me to start riding on the roads - I will not do this - it is just too scary for me. I would rather spend 4 hours on my windtrainer if that what needs to be done !

Hi Downunder Runner,

Your training sounds like it is going great.

I hate to say it, but I think you might need your long ride to be at least 3 hours if this is what you expect to do in the race. I have found that whenever I increase my length of ride say from 1 hour to 2 hours I really begin to fade in the last 1/2 an hour which would probably be pretty detrimental to the run leg. However, once I've trained a bit at 2 hours I find I can ride that no problem and have been able to increase my speed. I haven't ridden for 3 hours yet, but I am expecting the same thing. Until I have got used to the distance I am probably going to fade in the last 1/2 hour or so. So my advice would be to try and ride for at least 3 hours however you can!

Cheers,
Rachel

rachel49,

I did a 3 hour ride last week and faded a little in the last 5kms...not too bad really however....this week was short only because I am very very tired. So I agree with you with 3 hours - I think maybe more like 4 hours?

what do others think?

Yeah, there's probably some scientific studies to prove it, but I think this is one of the main disparaties in cycle training from running - i.e. you can benefit from 'over'-training yourself to get used to a distance with less impacts to your body.

There's been heaps of debate here on these pages and in various literature about whether you need to run 'the' distance before preparing for a half or full marathon for example. I would suggest that the majority of marathon programs wouldn't have you completing a 42km+ long run prior to race day. Contrary to running however, your cycling can benefit from 'junk' miles, or just spending 'time in the saddle' over and above the distance you're planning on racing - and compared to running, there's obviously less likelihood of hurting yourself, provided you're hydrating and re-fuelling on the way.

I wouldn't recommend you ride 4-hours plus weekly though. Just manage a 3.5 - 4 hour ride once every 3-4 weeks to keep reminding yourself how the body's going to react to spending that long in the saddle. I'd also try and get off the bike and run for 5-10 minutes after a couple of these rides too - just to give your legs the experience. Your brick rides wouldn't need to be longer than 2 - 2.5 hours at most I would suggest.

2.5hr ride this morning, and sipping latte by 7.30am. Ugg, I hate headwinds.

Geez Rohan, Port Phillip is good compared to the lake in Shepp. Flouro-green with duck-crap is about the best I can descibe it. Worst I can remmber, and that includes the lake in BC that came straight from a glacier and was about 0.1oC on a sunny warm day.

ok so it has duck poo in it ... but does it taste bad?

damn, i've just done very bad things to my left knee, so pretty well no leg work for me right now. might do my swimming some good.

downunderrunner. i am a scaredy cyclist too. (my phobia is steep descents), but i figure its a case of face your fears and while i still ride the brakes all the way down olivers hill frankston, i am finding that the more cycling i do the steeper the descents i will ride without brakes.

do you have a velodrome anywhere near you? they are a great venue for being able to belt out some quick kms, something you aren't going to achieve on a bike path without danger to yourself and others. they also give you more confidence on a bike than a windtrainer will.

i tend to use the chelsea/edithvale 500m outdoor velodrome a bit now that my program contains stuff that looks like intervals. it's free, it's quiet, it has a grass 400m running track in the middle of it. (badly kept but useful). it's wind affected, but hey the race might be too...

i hope you can find a velodrome, it's a good intermediate step, to getting back on the road.

thanks for the advice...

Miners - i was hoping that someone would suggest that 3.5 to 4 hour rides EVERYWEEK is not necessary....just a few in the next 16-17 weeks? Otherwise, shall i stick to 2.5-3 hour rides. Oh, yes, and I do do a short run after the ride - typically about 3kms.

rohan - glad I am not the only one who brakes when going down steep decents - even small ones!
yes, there is a velodrome not far from us, but it is the time factor and lack of convenice to use it - I go on my windtrainer when my young son is having a rest in the afternoons - so being at home is necessary for me most afternoons and mornings are taken up by running and swimming - other than Wednesday when I do my long ride when he is in cheche.

duck poo in the lake.........oh, I DID NOT want to hear that....yukko, yukko. I will really have to work on my visualisation - 'yes, I am swimming in a beautiful, clear ocean reef'...