24 & 8 Hours Triathlon tips? - Triathlon Week

tricali · 07-20-2007, 04:01 PM

I am thinking of entering the 24 or 8 Hours of Triathlon or Duathlon Labor Day weekend in Aurora, CO. Has anyone done this race or one like it? I would love some tips on training for 24 hours. My swimming is weak link. They are giving away a pair of Newton running shoes to everyone that enters the race - has anyone trained in them yet and, if so, what do you think? I have just started seeing them around (can't miss the neon colors).

sfricks · 07-23-2007, 01:52 PM

I'd never heard of the event so I Googled it. It looks fun. I assume you'd be doing the solo 24 hours by your email. I'd say you'd need to train for that like an Ironman if you expect to cover that type of distance. You wouldn't be able to race it like a Sprint and you'd need a good nutrition plan. Let us know how we can help!

tricali · 07-23-2007, 02:30 PM

Hi;

Thank you for your reply. Hard for me to predict what will happen over the course of 24 hours - but right now I am looking at a 30-35 minute run, around a 40 minute bike and am hoping i can maintain around a 30 minute swim. Really hard for me to project over that long of a time frame since this is a first for me. There is no night swimming so I will try to bank as many legs as I can in the swim during the day and then obviously run and bike at night. There is definitely some stratgey involved which I like.

What do you think?

sfricks · 07-24-2007, 10:19 AM

Well... That sounds like:
"30-35 min run" @ 3.1 miles = 9:41-11:17 minute miles
"40 min bike" @ 13 miles = 19.5 MPH
"30 min swim" @ .5 miles = 4 min / 100 meters
In an Ironman this translates to:
Swim: 2:40
Bike: 5:45
Run: 4:20~ - 4:50~
Or about a 12:45 to 13 hour Ironman pace but certainly over a longer distance due to the time involved.

To me, the run & bike times sound like what a serious age grouper might put up. The math starts to get fuzzy due to no swimming after dark but consider that if you did an Ironman (140.6 miles) in 12-13 hours, you'd do almost that again at those paces. 280~ miles in 24 hours, HOLY CRAP!!! That's up there with the Ultra Ironman times and distances and way beyond what those competitors do in a day. While that would be grossly ambitious for me, you might be able to do it and then go out for cool down Marathon after the race.

So... What do I think??? If you're capable, jump in! And if you finish at your goal paces, I'm hiring you to coach me on my next Ironman!!! ;)

tricali · 07-24-2007, 10:34 AM

I think I failed to point out that those were my first lap goals!!!!! I know that there will be a significant difference from the first 12 hours to the next. My bike pace is a flat road - this course looks a little hilly when I looked at the course map on their website. I always set the bar high because, as is common, if I set average goals then I will race average.

I also realize there is an elevation factor so I have been training in some other locations. How significant do you think the elevation will be for this race coming from California to Colorado?

Hey, if I reach my goals - I'll meet you at the next ironman!!!

sfricks · 07-25-2007, 07:33 AM

The lack of O2 at elevation can be significant. I'd recommend a period of acclimatization if possible.

I'd also suggest not "burning yourself out" at the start of the race. Try to begin at a pace you feel you can maintain for most of the race. In an Ironman they call it "throwing away heart beats". You can't ever get those back. If you really want to race for 24 hours, take your time. If, after 12 hours you still have juice, poor it on. Make your goal to negative split the second 12 hours.

Have you ever done a 70.3 or 140.6 (Ironman)? Perhaps we'll meet at IM Lanzarote in 2008. I'll be signing up for that in the very near future. While on that subject, is there anyone out there I can get to sponsor my divorce?

tricali · 07-25-2007, 08:59 AM

i plan on going out to the denver area a week before the race. will try to get there even earlier if i can get all my work done. i am taking it rather seriously as it will be a good guide post to what i can do next - ie. the ironman.

i have backed off my pace some and am trying to go more consistently for longer periods. we'll see what happens. looks like there will be two laps for the swim - it's a 1/4 mile course. since i consider that my weakest of the three - i have been working with some one to build endurance and confident. i don't even like to say the word 'weakest' - i'm a little hard headed.

as far as the divorce - i'm afraid you will probably have to suffer along with the rest of us that have survived that war (scarred but wear it with honor and maybe a little bitterness thrown in)

sfricks · 07-25-2007, 02:40 PM

Good luck. Sounds like you're on track for a great race. PLEASE DO NOT FORGET YOUR NUTRITION PLAN! If you do this race and run the events continually, it will be longer and harder than an Ironman. By the same token, you'll need to fuel as such.

I was kidding about the divorce. I'm very happily married to Mrs. United States Virgin Islands who I affectionately refer to as "IronWife".

tricali · 07-25-2007, 04:37 PM

Thank you. I will let you know how I do - not that you will be worried about it - but I really appreciate you rapping with me about the race. You have given me more feedback by far than anyone else and it is greatly appreciated.

good news about the non-divorce. sounds like you guys are the ultimate iron couple. just don't forget to make her feel special......(a little non-solicited advice - us girls have to stick together)

sfricks · 07-26-2007, 05:11 AM

Thanks for the advise. I offer her all that I can including a fit husband :) Good luck!

Spike10 · 07-26-2007, 02:52 PM

Tricali, I live just north of where your going to race and Scott is right, get here early and do some training in the altitude and hydrate your brains out starting a week before you leave home. The most common ailment in this altitiude is dehydration and the air is also very dry here, some people don't know that Denver is actually the high desert so it take a bit of getting use to. Im going to look up the race, a pair of Newtons would be cool, last weekend Joanna Zeiger blasted past me in a race wearing them.
Good luck and just ask if you have any questions about this part of the world.
Spike.