Ironman Chattanooga : Official Thread (Page 13)

Yes! Ran it in October. Finding hills now to run and train on.

So what is everyone focusing on during the offseason? I am riding a fair amount but my goal is to significantly drop my swim time so its in the mid 60s by IM time.

Running and swimming, I hate riding in the cold. I did a 13 mile run today, not fast, but it felt good just running. I am also doing yoga 2 times a week, hoping to prevent nagging injuries this year!

That's a great new ride, enjoy and wave to us as you pass us by.

The past 3 months I've spent a lot of time at the Ymca doing cardio/interval classes, yoga, spin class, trx. I keep swimming 2-3x a week, I use a 20 week program I plucked from this site a couple years ago. Each practice is 1500-1700 yds, great for winter. I have to save the old knee so I don't run as much as I used to. Come January I'll change it up and spend more time with a bike focus to maybe, just made turn that into a strength. A person should have least one of those.

Mostly running as I have the Disney marathon in January.

We still swim 2-3 times a week all winter, that doesn't change. Also a long ride every Sat but nothing really over 55 mi at this point. I need to get a bit of mid week trainer rides in. Thats my weakness, getting on the trainer.

Luckily we have boot camp 4 days a week at work so that helps with all around fitness.

After all that, The bottom line is I usually just keep doing what I was doing, just a little less mileage and yards.

I am doing the BT Winter Maintenance Run focused plan. Pretty cold right now in KC which makes cycling outside a non-starter. Will do the bike rides on the trainer but can't stand much more than a few hours on that.

Count me in! I've got my January and February plan in order, a little less swim and a little more bike (trainer) and run (treadmill). Oh, and don't forget the strength training and yoga. WOW, so much to do. It should be fun!

Oh boy ... I haven't been swimming much lately. But I got in the pool Monday for a masters swim workout. Sheesh do I have my work cut out for me between now and September. Yup Yup Yup.

Is anyone else as dumb as I am and doing the "Tour of Sufferlandria"? OUCH! I've done a couple of Ironman races and try to stay in very good shape but I guess bike endurance shape gets the crap beat out of it by sprinters.

I wish I was. Unfortunately I have a 70.3 <11 weeks out, so I feel like I need to continue to focus on my run/swimming as well instead of just murdering myself on the bike.

have fun though!

Hey everyone. I'm signed up for IMCHOO also It will be my first (and maybe only!) full IM. I did Racine 70.3 last year. My goal is just to finish the race!

I am very interested in knowing what you all do for strength training. Any suggestions??

Thanks!

My strength training workout, done during lunch on Tues and Thursdays
__________________________________________________________________
-Running Arms (5lb each hand in lunge position for 1 minute, switch legs at 30s)
-Squats (30lb x 15 reps) (2nd add calf raise at top of squat)
-Romanian Deadlift (30lb x 15 rep) (straight leg, bend at waist, pull butt back)
-Bicep Curl (25lb x 15 rep)
-Shoulder Press (20lb x 15 rep)
-Tricep Kickback (20lb x 15 rep)
-Single Leg Squat (20lb x 15 rep)
-6 Point Lunge (20lb x 15 rep) (right foot planted, left foot straight forward to a lunge, back to start, then to 45 deg, then sideways; repeat opposite side)
-Shoulder Side Rise (12lb x 12 reps) (hands by side, elbows slightly bent, raise arms to shoulder height)
-Shoulder Front Rise (12lb x 12 rep) (hands by side, elbows slightly bent, raise arms to shoulder height in front of you)
-Shoulder Shrugs (30 lb x 20 reps
(REPEAT 2 more times all exercises except Running Arms)
Finish with:
-Calf Raises (30lb x 15 rep slow+5 reps fast x 3 positions; toes pointed out, toes parallel, toes pointed inward)
____________________________________________________________________

Whole routine including a 1 minute break after each grouping only takes about 20-25 minutes. These are all lighter weights because the goal isn't to bulk up. Once I get to about 12 weeks out from "A" race I'll take this down to once a week and reduce weight and eliminate it all together during taper. I also do a 15 min ab/core routine M-W-F during lunch.

Hope this helps. I can describe any exercise if needed or you can google them. I've finished 2 IM recently (13:08 and 12:20) and did them without any strength training but I'm trying it this time because I am determined to improve my marathon death crawl/shuffle to an actual run.

Changes to the run course announced today. Any thoughts? I love running along the river, but the amicola highway portion coming back will be fairly dull (but flat). Overall I think its a good change. Bike course didn't change that much.

I love the course changes for the run and my only complaint is I wish they would've kept the finish down Broad St with the Aquarium in the background. Great thing for me, and for that matter anyone else, is the Scenic City Half Mary on Feb 22nd covers a good portion of the course. While I've done this race the past 5 years and run the area all the time but going into it with the mindset of course recon helps tremendously.

Granted, Amnicola isn't gorgeous, but being flat and also the fact that we now run along the river and Riverwalk more than makes up for it to me.

I haven't posted much lately but I'm still truding along working on weightloss. I'm at 293 today down from 350 in August. The holidays hit me pretty hard but I'm back on the straight and narrow now.....swimming every morning 5 times a week and walking about 40 minutes 5 times a week. My son (20 yo) signed up for a 15 trek to Everest Base Camp in May so hope to be below 250 by then so I'm not carrying all that extra baggage thru the Himalayans. I went on a 50 mile bike ride 2 weeks ago when we had a warm Saturday.....it was pretty tough as I only took one bottle of water and no fuel. But for the most part I enjoyed the ride....'cept for the last 20 miles. LOL :-) I figure I will start my training in ernest plan the frist of June after we get back from Nepal.

Hope everyone is doing well. Spring will be here soon and I'm lookng forward to some long bike rides!

Thanks!

JANUARY totals

Bike: 7h 31m 12s - 82.35 Mi
Run: 28h 36m 43s - 173.91 Mi

2014 Plans

Walt Disney World 5K (Completed)
Walt Disney World 10K (Completed)
Walt Disney World half Marathon (Completed)
Walt Disney World Marathon (Completed)
Alabama Marathon
Florida 70.3
Palms 100
Keys 100
Ironman Chattanooga
Ironman Florida
Disney Half Marathon

Wow! That rivals my 15 year 'career' of running and triathloning....and you are doing it all in one year. Dang. Very impressive!

i'll play:

January totals:
swim - 21550m
bike - 323miles
run - 28miles

you murdered me in running. I'm still coming back from injury but still..

Swim: 13h 22m 53s - 37750 Yd
Bike: 4h 26m 19s - 63.33 Mi
Run (walk): 17h 18m 15s - 61.87 Mi

January:
Swim: 6500 yds
Bike: 225 miles
Run: 37.3 miles