If I were eleven weeks out from a summer/fall Ironman, I'd be doing long rides and bricks every week. 100+ milers with transition runs or hard 2 hour bikes followed by Ironman paced long runs.
I've done none of that for Ironman St. George (so far).
Am I worried? Not at all - this was all part of my plan, and I've been in this position before.
Winter in Illinois is not the time for six hour rides. And it doesn't work too well to bike hard indoors, then go out into 20 degree, windy conditions for a long run - I just get too cold.
I've done exactly two 3-hour indoor trainer rides (plus my two 60 minute interval rides each week). Instead of long, insane indoor trainer hours, I'm focusing on threshold development on my short rides. I am doing long runs - but on their own right now so that I can start them well-fueled and ready to take on the weather.
And, I have a secret weapon that is proven. Cross country skiing. Each week since Christmas, I've done a 3-4 hour HILLY cross country ski. I am a good skier - good enough that I cover about 50km in these skis. My heart rate averages 165 for these skis - with natural intervals of near-max heart rates on the hills. I've been skiing since 1989 and I know that these skis will do more for my fitness than anything else I can do all year. Even summer long rides and bricks don't make me as fit as these long, strong skis.
Skiing works my legs in all three planes (unlike cycling and running). It builds stronger hip, knee and ankle stabilizer muscles - which seem to have an immediate impact on my running speed and health. Hill climbs translate directly into cycling strength. Poling requires a strong ab crunch with every other stride. Amazing core work. Aerobically, there is nothing that gets my heart rate higher for such a long time without any impact. My husband and I come out of ski season ready to race in any sport with a few tune-up workouts.
In MN and WI, most triathletes/runners/cyclists ski all winter. You won't find them in their garage on a bike for long periods of time.
And the last benefit? It is incredibly fun (once you have decent equipment, a few lessons and good trails).
As we say in the upper midwest..."Ski ya later."
2 comments:
Nice. If I ever move back to the Midwest from Florida I'd definitely take up skiing.
I've never been skiing before. But it seems to me that, even though the tri-specific fitness gained from XC skiing isn't as great as it would be if I spent the same amount of time swimming/biking/running, the fact that I could simply spend more time skiing (compared to trainer rides/cold weather runs) would give me greater fitness in the end?
St. George is a wussy Ironman for wussies. For a true test of skill and endurance, there is no more difficult race than Ironman Florida. It's tough to draft all day you know!
Absolutely! I think most overtrain for the IM anyway, so this winter training and XC skiing is best! YAY! I am sure you will have a great, IM, Chris!
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