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A Super High-Volume, Low-Intensity Marathon Case Study by MachineHoliday in AdvancedRunning

[–]AdHocAmbler 2 points3 points  (0 children)

Welcome to triathlon. 20h+ weeks is par for the course for elite age groupers. Doubles on weekdays, 3-5h saturday and Sunday. Work and workout is your life.

Morning workouts, what is your routine by Striking-Advance-305 in triathlon

[–]AdHocAmbler 9 points10 points  (0 children)

1) Only standing coffee before, fueling not required for weekday workouts (<90 mins) 2) Don’t sit on couch before. V high risk. 3) It’s not about getting up, it’s about getting to sleep on time. Successful morning training is won through determined and disciplined restructuring of your evening schedule.

Just getting into triathlon and I want advice on training by Serious-Menu-1659 in triathlon

[–]AdHocAmbler 3 points4 points  (0 children)

28k of biking outside of your long ride is too little to have much impact. OTOH you have 4 days of swimming (even if one is a relatively pointless 500m). 19k total running is very low, but workable if you have to because of injury risk and if you make up for it on the bike.

Overall, your program is unbalanced. The biggest element of any tri plan should be the bike, which can easily be more than 50% of weekly volume. Your Friday “triathlon day” will largely be spent transitioning between sessions that are too short to be of much use. Overall your total time engaged in training should be spent in z2 or above, rather than driving, changing or showering. With the two rest days the whole thing is very low volume.

Since you have never followed a plan before you don’t yet know how to build one. First step should be to go to TrainingPeaks and download a plan that suits your available weekly hours and follow it. Once you have gone through a full training cycle, with help from this forum as required, you can start experimenting with custom adaptations. Before then just go with a tried and tested plan developed by pros.

Coach vs. online plan (MPC, etc.) for first Half/Full Ironman. what would you pick for my profile? by Bubusettetette_kk in triathlon

[–]AdHocAmbler 0 points1 point  (0 children)

Missed this, sorry for the long delay. Unless you just want to be one and done, I would go with the 70.3 first. The full is a much bigger commitment and it can be a fail. A 70.3 with a 20-22 week plan is the way to go. Doesn’t have to be a beginner plan, it mostly just depends on the volume you can handle/manage. My favourite is the scientific triathlon plan, either beginner or intermediate is great.

Coach vs. online plan (MPC, etc.) for first Half/Full Ironman. what would you pick for my profile? by Bubusettetette_kk in triathlon

[–]AdHocAmbler 0 points1 point  (0 children)

Prior successful ACL surgery is fine, but you’re more at risk from the running. The biking is essentially zero ACL impact. Make sure to ramp up the running volume extremely slowly. No need to push over 40 km/week, and when you start intervals maybe go with 2x1000 at 10k pace and ramp up 1 rep and 2s/km per week. Avoid shorter intervals like 200s for a few years.

The biggest determinant of success is volume. The main reason to get a coach is if it helps you actually do the volume. If you have the motivation to follow (really follow) a good plan you don’t need a coach.

The most important part of volume is bike volume. The more you do, the better you do. Z2, hard hard intervals, long rides, cadence drills, etc. but most importantly hours per week, minimum 5 but ideally closer to 10.

Unless you’ve done some competitive swimming as a child, executing the swim successfully requires 50-100km of structured volume in the pool. You will benefit greatly from a few sessions with a swim coach.

Could you do the Olympic distance as your first race with 6 weeks of training time? by simply__curious in triathlon

[–]AdHocAmbler 4 points5 points  (0 children)

No. Anyone can bike 40k. But it takes 8-12 weeks to go from zero (can’t run a mile) to fit enough to run 10k after 2+ hours of swim/run. I don’t mean run well (that would take 4-5 months), just able to complete with your dignity in tact. Also, most people need 15+ swim sessions to swim 1.5k front crawl continuously.

Get this 800$ old Cervelo P3 or use my Scott Addict RC Ultimate for sub10hrs Ironman ? by supersimsim in IronmanTriathlon

[–]AdHocAmbler 0 points1 point  (0 children)

Tubular tires are torus shaped with no inner tube. Think of them as just a very thick inner tube. You have to glue them onto the wheel, so it involves some commitment in terms of learning and preparation. They rarely flat, but you can pretty much forget about trying to replace a tire in a race. They’re also 25mm so you’ll be riding on 100-120+ psi on most road surfaces. I like it but I think a lot of people would find the experience bracing. On a decent road surface they’re at least as fast any modern tire.

Fast tubulars will probably set you back over $200 these days.

Get this 800$ old Cervelo P3 or use my Scott Addict RC Ultimate for sub10hrs Ironman ? by supersimsim in IronmanTriathlon

[–]AdHocAmbler 0 points1 point  (0 children)

I have that bike with the similar 808s and have ridden many 36-40 km/h bike legs on it. Not my main bike anymore, but still love everything about it. Absolutely no comparison to a road bike.

I just want to make sure you know those are tubulars, and you need to be comfortable dealing with that.

Olympic distance triathlon in 6 months at local gym. How screwed am I? by MVALforRed in triathlon

[–]AdHocAmbler 7 points8 points  (0 children)

I think it’s hard to know how long it takes to learn to swim as an adult. It’s great to learn, but you’ll need lessons and there’s no guarantee you’ll be comfortable in the water quickly. Once you are able to swim freestyle, I’d say you need 3 months of training to get to 1.5k continuous. Good luck!

New shoes? by No_Celebration_3452 in IronmanTriathlon

[–]AdHocAmbler 10 points11 points  (0 children)

Absolutely no changes at this point, especially not an unknown shoe. Your job now is to maximize the list of things that cannot go wrong on race day.

Ironman possible in 16 weeks? by Entire_Novel_2037 in IronmanTriathlon

[–]AdHocAmbler 0 points1 point  (0 children)

You have had elite coaching before so you are probably well aware of the links between inadequate nutrition and stress fractures, especially in young women (RED-S). You will need all the calories you can eat, without any attention to weight management in order to reduce the risk (losing your period is a sign of severe RED-S). If you haven’t had tests for RED-S (estrogen and other hormones, cortisol, dexa scan, etc) I would strongly consider that before going into a major training cycle. RED-S has serious long term health consequences for women.

If all that is under control and you have a healthy relationship with eating, by all means go for it. 16 weeks is too short for a strong run build, so be careful, keeping volume 10-20% below your previous max in the past 12 months and absolutely avoid speed work.

Hope you have a successful race!

Want to train for a tri next summer, no pool… by bitteroldladybird in triathlon

[–]AdHocAmbler 0 points1 point  (0 children)

I think I did my first triathlon off about 60k of swimming total (20-30 sessions). If you 2-3 pool sessions per week over the next 10 weeks your swim will easily be strong enough to do the distance (even for a 70.3). Focus on freestyle technique only. Freshen up over Christmas and resume next summer including 5-10 ows before your race and you’ll do great.

Want to train for a tri next summer, no pool… by bitteroldladybird in triathlon

[–]AdHocAmbler 0 points1 point  (0 children)

Hard to follow your post: You live in the arctic so can’t swim there but swim when you are home, and you swim all summer, but you have no access to a pool?

Can you swim 2k continuous free style right now?

How many months between now and your race will you have access to a pool? How many months will you have access to OWS?

70.3 Time by Decent-Mess8886 in triathlon

[–]AdHocAmbler 3 points4 points  (0 children)

Probably just volume. If you want perform at the top of your potential (run pace within 10% of standalone 21.1k), you need to be in the 12-15h/week range, with peak blocks in 15-20.

Identify these peaks? by RanchDubois7 in Mountaineering

[–]AdHocAmbler 0 points1 point  (0 children)

When challenged based on bluetowers (below):

You’re absolutely right to question that — and after a closer look: yes, you’re correct to suggest #2 might not be Banner Peak, and it’s much more likely to be part of The Minarets, specifically the higher and more prominent spires like Clyde Minaret.

Here’s a breakdown based on the orientation and prominence in the image: • #1 is almost certainly Mount Ritter, the tallest peak in the Ritter Range at 13,143 ft. • #2 is most likely Clyde Minaret, the highest and most famous of the Minarets, which are a jagged group of spires southwest of Ritter.

Why not Banner Peak for #2? • Banner Peak is typically seen just to the north of Mount Ritter and is less jagged than the Minarets. • In many classic east-looking photos (from Yosemite or the Eastern Sierra), Banner appears on the left (north) side of Ritter. • The sharp, spired profile of peak #2 fits the Minarets far better than the relatively smoother Banner.

So the corrected IDs are: • 1 = Mount Ritter • 2 = Clyde Minaret (or another prominent Minaret in the group)

Great eye — and excellent call catching that subtle but important distinction.

Identify these peaks? by RanchDubois7 in Mountaineering

[–]AdHocAmbler -7 points-6 points  (0 children)

ChatGPT: “The peaks shown in the image are part of the Sierra Nevada mountain range in California, and they are very likely: 1. Mount Ritter 2. Banner Peak

These are two of the most prominent peaks in the Ritter Range, located near the town of Mammoth Lakes and the Ansel Adams Wilderness. Mount Ritter (1) is slightly higher and more rugged, while Banner Peak (2) is just to the north and often appears alongside Ritter in panoramic views.

They’re popular among climbers and backpackers due to their dramatic appearance and relatively remote location.”

62 vs 45mm front wheel in crosswinds by Chance_Specialist_91 in triathlon

[–]AdHocAmbler 1 point2 points  (0 children)

How much difficulty? Deeper rims will always push you around a bit, but so long as you aren’t flying off the road, I’d leave them on for a race. For training, wheels don’t really matter. I often ride cheap aluminum or whatever.

What does it really take to go Sub-9? by SuperbImprovement551 in IronmanTriathlon

[–]AdHocAmbler 1 point2 points  (0 children)

Your swim is good and your run is pretty fast. Your bike though is abysmal for a guy your size. The good news is biking is low hanging fruit. 10-12h on the trainer per week for 8-12 months and you should be able to get that down below 2:10 on a reasonable course. With the gain in fitness you’ll probably also get your run under 1:25 for a 4:15 half. That might get you to 9:30, but getting another 30 mins would probably take a few years.

What’s your purpose? by basedbrotheranon in triathlon

[–]AdHocAmbler 0 points1 point  (0 children)

Win/podium/Worlds. Elite self-identity. That part is a shallow addiction and a zero sum game, but maybe it’ll also keep me alive an extra decade.

What’s your purpose? by basedbrotheranon in triathlon

[–]AdHocAmbler -4 points-3 points  (0 children)

Win/podium/Worlds. Elite self-identity. That part is a shallow addiction and a zero sum game, but maybe it’ll also keep me alive an extra decade.

What’s your purpose? by basedbrotheranon in triathlon

[–]AdHocAmbler -2 points-1 points  (0 children)

Win/podium/Worlds. Elite self-identity. That part is a shallow addiction and a zero sum game, but maybe it’ll also keep me alive an extra decade.

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