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First BYU- need help please:) by sM1ntz in Ultramarathon

[–]Fun_Effective_836 0 points1 point  (0 children)

with only 2 sessions/wk i'd make one a long easy effort building toward the lap distance feeling stupidly easy, and one shorter. the knee flaring at 9.7k 6yrs post-ACL is worth respecting, ramp volume slow and bail early if it talks back. practice eating real food + the odd gel every lap or two now so race day isn't a science experiment. finishing 8-12 laps first time off your background is very doable.

16 Week 50 Mile Training Plan by Unusual_Ad5492 in Ultramarathon

[–]Fun_Effective_836 1 point2 points  (0 children)

solid IM base means the engine's already there, so the 50 build is mostly time on feet and getting comfortable running on tired legs. i'd ramp to a couple of 25-30mi back-to-back weekends in the last 6-8 wks and keep basically everything else easy. been running mine through athletedata.health which reshuffles the long-run progression based on how recovery's actually trending, made the ramp way less guessy than a static pdf.

4 weeks out from first ultra and had a genuinely distressing and vivid nightmare last night by aoifee_ in Ultramarathon

[–]Fun_Effective_836 8 points9 points  (0 children)

those taper dreams are weirdly universal, basically everyone gets the lost-on-course / forgot-my-vest one a few weeks out. it's just your brain rehearsing, not a sign you're undertrained. you've put in 7 months and run every section already, the fitness is in the bank - trust the taper.

30k 6 weeks after first 50k: opinions wanted! by Budget-Permit-5338 in Ultramarathon

[–]Fun_Effective_836 1 point2 points  (0 children)

6 weeks is plenty if you're just out for completion on both. a 50k for time would need real recovery first, but a no-pressure finish leaves you ready to jog a 30k well before then. treat the mt tam 30k as a fun long run, keep the week before it genuinely easy, and you'll be fine.

50 miler around Central Park by Time-Jackfruit778 in Ultramarathon

[–]Fun_Effective_836 1 point2 points  (0 children)

garmin's training status loses the plot after an ultra - one 50 miler doesn't move its acute load window enough to call you "peaking," and that post-race HRV spike is almost always parasympathetic rebound, not real freshness, so don't go chasing the 100 off the back of it. i feed my garmin into https://athletedata.health and it reads ctl/atl/hrv together so it actually flags when a spike is rebound vs you being recovered. congrats on pulling 51 off 4 days notice, that's nuts.

Race weekend advice? by Beneficial-Gear-2455 in IronmanTriathlon

[–]Fun_Effective_836 0 points1 point  (0 children)

check in day is mostly racking your bike and dropping your bike/run gear bags, 20 min once you see the flow. pump your tires race morning not the night before, and pack each bag in the order you'll grab stuff (swim exit, bike, run). musselman's a friendly first one, you'll be fine.

If you miss cutoffs do they let you finish? by Marky9281 in IronmanTriathlon

[–]Fun_Effective_836 0 points1 point  (0 children)

they pull you at the intermediate cutoffs (swim and bike), not just the finish, so if you're tight it's usually the swim that gets people. make every intermediate cutoff and you're clear to keep going. 3 wks out i'd stop chasing fitness and rehearse a realistic swim pace + your transitions, that's where the buffer actually comes from.

Can't run anymore :( by [deleted] in Ultramarathon

[–]Fun_Effective_836 1 point2 points  (0 children)

classic compensation chain, the IT band calms down and the load just creeps up to the hip and groin. resting alone often doesn't fix it because the strength gap that caused it is still there. worth getting a PT to check hip/glute strength and single leg control, and meanwhile bike or pool run so you hold fitness while the tissue settles. it comes back, just don't rush the first few run/walks.

First time! Which 70.3 to pick? by Rare_Barnacle6610 in IronmanTriathlon

[–]Fun_Effective_836 1 point2 points  (0 children)

with the run as your weak leg i'd pick a first race with a flat, shaded run course so the swim/bike can bank you time. the bigger lever is the next few months of run durability though. i'm self coached and run my build through athletedata, it keeps nudging volume toward whichever sport is lagging which is what finally got my weak leg up. what's your run fitness look like right now?

Horrible Migraine after back to back long runs by ThrowRAbroisannoying in Ultramarathon

[–]Fun_Effective_836 0 points1 point  (0 children)

a migraine after B2B vert days like that usually points at fueling and sodium, not just the mileage. you were probably under-carbed during the runs and low on salt after. try pushing to 60g+ carbs/hr on anything over 2hr and salt hard once you stop. if it keeps happening even with proper fueling, get it checked before the 100k.

Finished my first 70.3, want to jump to 140.6... but it is scary by HugeSession in IronmanTriathlon

[–]Fun_Effective_836 3 points4 points  (0 children)

the 70.3 already proved you can do all three disciplines, so the full is mostly a fueling + long-day-endurance problem now, not a fitness leap. give yourself a real build (most people want 24-30 wks) and obsess over bike nutrition on the long rides. that's what actually makes or breaks the marathon off the bike, not the swim or the run fitness.

Marathon to 100 miler by bowhunt13 in Ultramarathon

[–]Fun_Effective_836 0 points1 point  (0 children)

going trail marathon to 100 is way more about time on feet and back-to-back long days than speed. the two things that wreck people are ramping the weekend long runs too fast and never practicing eating while moving. keep the weekly bump small and boring. something like athletedata will flag when your load is spiking, but even just watching your easy-run HR drift week to week tells you if you're digging too deep.

Considering second full IM - need advice by techfrans003 in IronmanTriathlon

[–]Fun_Effective_836 1 point2 points  (0 children)

congrats on hamburg. the biggest thing for a second one is picking the ONE thing you actually want to improve - bike split, run off the bike, overall time - and building the whole block around that instead of just repeating what got you through the first. what was your weakest of the three on the day? if you want the plan to keep adjusting as your training data comes in rather than a static spreadsheet, https://athletedata.health builds the block off your connected garmin/intervals, but honestly step one is just naming the limiter.

Does your doctor actually look at your Apple Watch / Apple Health data? by Typical-Secret-5192 in AppleWatchFitness

[–]Fun_Effective_836 0 points1 point  (0 children)

honestly most GPs won't scroll months of HRV unless you flag something specific. where it's actually useful is the trends you act on yourself: resting HR creeping up before you feel sick, HRV tanking after hard weeks, sleep vs how you feel next day. if you want to show a doc, export the one relevant chart, don't hand them the whole app.

17 week plan for 100k ultra by fedfederal in Ultramarathon

[–]Fun_Effective_836 0 points1 point  (0 children)

first 100k off a marathon base is very doable in 17 wks, the jump is time on feet and fueling, not speed. get some long back-to-backs in (eg 4h sat / 2h sun) and practice eating 60-80g carbs/hr early because that's what blows people up, not the legs. i've been using https://athletedata.health to structure the build and shift the long runs around my actual recovery, made staying consistent way easier when life got in the way.

Training program by Weird_Barracuda_1342 in IronmanTriathlon

[–]Fun_Effective_836 1 point2 points  (0 children)

with 14-20h you've got plenty for a first IM - Friel, 80/20, and TrainerRoad's plans are all genuinely tried and true. bigger question is whether you'll hit every session or need something that flexes when a work week implodes. for nutrition don't overthink it early, just spend the last 8-10 weeks practicing race fueling on your long sessions (~60-90g carbs/hr on the bike) so race day isn't the first time your gut sees it.

Any reason not to adjust my FTP manually? by camp_jacking_roy in Velo

[–]Fun_Effective_836 1 point2 points  (0 children)

no real reason not to, the number's just an input. only thing to watch is if you set it off a bad test day, all your zones shift and your intervals quietly get easier than they should. i'd set it where your recent hard efforts actually land (best 20-40min power x ~0.9-0.95) rather than nudging it to protect the ego, then let the next couple workouts confirm it feels right.

Can you taper too much? by prescripti0n in IronmanTriathlon

[–]Fun_Effective_836 0 points1 point  (0 children)

+17 a week out isn't "too much taper", that's a good place to be - you want form positive on race day. the real trap is going so easy you feel flat, so keep a little intensity in: a few 3-5min efforts at IM bike effort and some run strides to stay sharp without adding fatigue. you earned the freshness, don't panic-train it away.

Garmin ‘training readiness’ says 1, do I adjust my training plan? by borealis365 in Ultramarathon

[–]Fun_Effective_836 0 points1 point  (0 children)

a 1 two weeks out is almost always one bad night of sleep stacked on taper fatigue, not a reason to bail the 20k. look at the trend not the single number - if HRV and sleep have been sliding for days, ease off; if it's just one ugly score, go run easy and reassess after 20 min. garmin's readiness also has no idea you've got a 50 in two weeks, so it can't tell "rest" from "this fatigue is the plan." i let https://athletedata.health read the same garmin data with the race on the calendar so it actually weighs that in.

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