Ultraman Training

Ultraman...

> I have been alternating weekends with one weekend being long run 3-3:30 on
> saturday and 2:30-3hrs on Sunday. I'm trying to run as much as possible of
> hilly trails to build leg strength without too much pounding. I do one
> session a week focusing on high cadence type drills, some thing like
> 10x1min
> downhill running focusing on form. I'm trying to get in an additional 1-2
> run of 90 minutes+. So about 4-5 runs a week.

Once you are in the second half of Nov be VERY careful about any training
that beats you up. Keep things flat.

I think that you want some pavement runs to prepare for the run down from
Hawi.

Hills are good over the next 14 days.

If you've done that weekend double long run cycle already then I'd focus on
riding more.

> On the other weekend I am trying to get in a 300km (~10hr ride)on Saturday
> followed by a 5-6hr century on Sunday. Some of these have been pretty
> snowy
> in Calgary. During the week I am doing technique focused sessions and
> Intervals pushing a big gear at a low cadence to build leg strength.

This sounds like a good structure.

> I have been following the bike weekend with a monday session of the high
> cadence run stride type drills to keep my run fluid and I am following the
> run weekends with a monday bike session of 30x 1min pushing a massive gear
> at 40rpm on 1-2minutes rest.
>
> I am trying to swim as much as possible with 3-4 days being 5-7km and then
> 1-
> 2 more intense group type sessions. I will be upping some of the long
> swims
> into the 8-10km ultra range.

Sounds good -- I'd make sure that you get two 10K swims done before the
race. Nov 7th and 17th would be good timing. After the swim on the 17th
ride three hours EASY.

Have fun!
g

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I think that IMCDA is good training for Ultraman -- the mental aspects of the marathon come in handy.

With your training -- it's very simple...

1 -- take the swim VERY seriously
2 -- do as much easy bike volume as you can
3 -- run often but be very cautious with mega-runs as these will really break you down.

Don't be a hero on race day(s).

Ultraman is a great event -- you'd have to commit to a lot of training to get ready for it.

Best of luck,

g

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