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2014-10-14 9:46 AM

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Aurora, Colorado
Subject: IRONMAN Boulder build-up advice
So... this 2014 season has been my sophomore year of triathlon. I'm making my way up to the big leagues next year with IMBoulder. I'm a 5 hour finisher at the 70.3 distance (completed 3) and finished Salt Lake Marathon in April at 3:25:51. I've read completing a 70.3 roughly 8 weeks out is a good build-up for the full distance, but what about the rest of the season? Definitely racing Boulder 70.3 in 2015 prior to the full Aug 2. But I still want more experience without burning myself out. Would the following schedule be too much? too little? or just right? Any advice would be appreciated!!!

03/28/15 Yakima River Marathon
05/02/15 Ironman 70.3 St. George
06/13/15 Ironman 70.3 Boulder
08/02/15 Ironman Boulder


2014-10-14 2:48 PM
in reply to: hodderm12

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Cypress, TX
Subject: RE: IRONMAN Boulder build-up advice

The marathon five weeks before StG 70.3 can put a hurtin' on that race and the training for both the 70.3's.  The level of hurtin' depends on how you're prioritizing the marathon though.  What's your goals/reasons for the marathon?

2014-10-14 3:56 PM
in reply to: GMAN 19030

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Aurora, Colorado
Subject: RE: IRONMAN Boulder build-up advice
Goals/reasons for the marathon... Well I love the training I guess. I live in Denver, so early season bike rides aren't favorable like running can be. Plus I guess there's the psychological aspect of killing an early marathon too. My goal is to inch closer to the 3 hour finishing time. I've considered an early season destination 70.3, but the bike training in January/February comes into play again... I'm guessing I should scratch out the marathon and focus on multi-sport specifics?
2014-10-15 8:04 AM
in reply to: hodderm12

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1986
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Cypress, TX
Subject: RE: IRONMAN Boulder build-up advice

Sounds like your goal is to A-race hammer the marathon.  You can't A-race both the marathon and the 70.3's at the same time.  You'll have to prioritize one or the other.

Let's think it through.

In order to kill the marathon your training will have to be just about 100% run focused.  When and how are you going to add some effective swim and bike training?  Your marathon goal will suffer if you add the proper amount of swim and bike training.

You will also give 100% effort on marathon race day.  StG 70.3 is five weeks later.  Where's your recovery?  An all-out marathon requires a heck of a lot of recovery.  If you were recovered five weeks later I'd be surprised.  Doing a bunch more training in that five weeks only puts you deeper in the recovery hole.

See what I'm saying?

You can possibly A-race both the marathon and IM Boulder.  There's enough time in between to do that if you're smart about it.  You would have to scrap the 70.3's to allow that to happen.  If you want triathlon to be your focus then you need to scrap that marathon or find a marathon that's even earlier in the year (like January).

You can also do the marathon and train for the 70.3's but that would mean you'd have to treat the marathon like a C-race.  Just run a slow and casual pace using your tri training to get you through.

You have to make a priority decision.

I coached someone last year who had Texas 70.3, Syracuse 70.3, and Ironman Mont-Tremblant on their schedule.  For some reason they added the Pittsburgh Marathon to the mix right between the TX and Syr races.  I said it was a very bad idea and they weren't even looking to hammer the marathon like you.  I told them they'd regret it and I was 100% right.

2014-10-15 9:43 AM
in reply to: GMAN 19030

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Subject: RE: IRONMAN Boulder build-up advice

Originally posted by GMAN 19030

You can possibly A-race both the marathon and IM Boulder.  There's enough time in between to do that if you're smart about it.  You would have to scrap the 70.3's to allow that to happen.  If you want triathlon to be your focus then you need to scrap that marathon or find a marathon that's even earlier in the year (like January).

Great advice overall.  You can A-race a marathon and an IM if they're further apart.  You have late March and early August - 16 or 17 weeks apart.  That's pretty close.  For a January race, you might try R&R Arizona on the 18th.  It's good weather and a fast course.

You could also leave in one of the 70.3s as a training race, race it but don't kill yourself.  If it's 8 weeks or further out from IM you can go hard and still recover. There is value in the race day experience - tuning transitions, maintaining calm despite the ticking clock, sticking to plan rather than chasing rabbits that pass you, and so on.  Since it's your second year of triathlons you might also want to add sprints or Olympics in and use those as hard training.

So

01/28/15 Rock and Roll Arizona - PR!
06/13/15 Ironman 70.3 Boulder  - training race, don't hammer it
08/02/15 Ironman Boulder

or

01/28/15 Rock and Roll Arizona - PR!
05/02/15 Ironman 70.3 St. George - you can race this one
08/02/15 Ironman Boulder

 

2014-10-15 10:46 AM
in reply to: brucemorgan

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4

Aurora, Colorado
Subject: RE: IRONMAN Boulder build-up advice
Thank you GMAN and Bruce for some insight! The marathon can easily be scrapped for my 2015 season. IMBoulder is definitely my A-race and anything leading up to it is nothing more than experience and build-up. I've done Olympics and Sprint, but feel like I do better at the longer distances. Since my passion is multi-sport, what if i found another 70.3 earlier than StG? My schedule could look like:

04/19 HIM New Orleans
06/13 HIM Boulder
08/02 IM Boulder

or

04/19 HIM New Orleans
05/02 HIM St George
08/02 IM Boulder

I should mention I'm simply picking New Orleans because it's earlier in the season and I think New Orleans is a sweeeet place. Always wanted to race there. I'm sure happy I posted this thread because I'm definitely still learning and you guys know WAY more than me! Thank you!!!


2014-10-15 12:10 PM
in reply to: hodderm12

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Cypress, TX
Subject: RE: IRONMAN Boulder build-up advice

I think you should keep the Boulder 70.3 on the schedule as it's obviously the most similar to the IM from a conditions standpoint.  I'm assuming they share some of the same course so that would be a bonus.

As for NOLA or StG... do whichever is easier from a traveling standpoint.  They're also very different races.

2014-10-15 12:57 PM
in reply to: GMAN 19030

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4

Aurora, Colorado
Subject: RE: IRONMAN Boulder build-up advice
Racing HIM Boulder is a wise choice because they do share the same bike course and both start in the Boulder Res. St George is brutal from what I hear. Sounds like a great challenge plus I love that part of the country. So to highlight this convo... It's recommended to ditch the marathon, stick to HIM Boulder as build-up to IM Boulder, and pick any other HIM as long as I leave enough recovery? Basically, (2) 70.3's and (1) 140.6 in a single season is the sweet spot?
2014-10-16 7:33 AM
in reply to: hodderm12

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1986
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Cypress, TX
Subject: RE: IRONMAN Boulder build-up advice

Originally posted by hodderm12 Basically, (2) 70.3's and (1) 140.6 in a single season is the sweet spot?

Everybody is different in that regard.

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Using a high-volume schedule for many months is not the best tactic. Build speed and skill several months out, and then transition to a high-volume IM plan.