Unleveling the Training Field

Today was an uneventful ride other than the typical attack-of-the-killer-minvan.  One nearly took me out on an otherwise deserted road.  Minivan, I appreciate your family is important but what about mine?

On a more positive note I fielded a repeat question that deserved some more thought.  How can two athletes of differing abilities workout together?  AKA, how to be an Ironman and be merried to an Ironman.  Rebecca and I accomplished just that last year.  I have some ideas, so does she.  We will share and readers can take the best of both.  I think of this as unleveling the training field.

In another confluence more than one person mentioned the length of my posts.  So I'll try to be a bit more concise.

Rebecca and I each did an Ironman in 2011.  She did Ironman Louisvlle at the end of August and I did Ironman Wisconsin in the middle of September.  In 2011, and in the years leading up to it, we spent ample time swimming, biking, and running so I'm going to focus on those sports.  Ideas generally increase in cost going down.

Swimming
Swimming together is pretty straight forward.  In a lap or in a lake swim laps.  You will always be close together. If more ballast is required then the stronger swimmer can:

• allow normal drag: ditch the swim cap, wear regular swim trunks instead of tri shorts, keep body hair
• increase drag: get a swim parachute
• avoid the wetsuit

The weaker swimmer should take opposite measures.

Biking
Biking is the largest chunk of the race so this is generally the longest training time.  When cycling together:

• terrain permitting stronger cyclist rides on a softer surface while weaker cyclist rides on harder surface.  The ATT south of I-40 is great for this in the dual surface sections.
• stronger leads a pace line; weaker drafts.  you can't draft in the actual race but it will be immaterial during training.  Rebecca Preview: Rebecca feels it was critical to do a few rides where she was in the wind the entire time to build confidence.  That's cool. Do that when training schedules simply do not line up
• stronger cyclist uses lower pressure tires, tires with larger cross section, tires with higher rolling resistance, or even a different bike such as a cross bike or mountain bike.
• i hate to say it but side by side trainers is an option
• stronger cyclist plays sherpa. Carry a large camel back.  Add panniers and load them up.
• on the rather extreme side the stronger cyclist pulls a BOB trailer.  This necessitates a less efficient bike and adds even more load.

Running
The variation in running speeds are similar in magnitude to differences in cycling speed. Running is also time consuming.

• repeat laps on a two to 5 mile course in opposite directions if necessary
• stronger runner plays sherpa carrying camelback and extra water
• use dual surface trails such as the ATT.  This works most of the way along what I call the central ATT.  North of I-40 the trail has deep gravel on the sides.  South of I-40 the trail is dual surface.  The stronger runner gets the softer surface.  If the stronger runner can shoulder a fully loaded large camel back, run in the deep gravel, and still lead lead the pack then you may have a genuine badass on your hands.  Not to worry; just add a larger pack.
• another great option is to pickup at varying stages of a run.  the casual runner can join in for the first 5k or 10k and then the Ironman in Training (IIT) can continue on the necessary insane distances.  This is the best option as it gets everyone into the same mental state together.  If the IIT is super hardcore then the casual runner can join in for the end of the run.  This one can be tough as you're not in the same mental state together.

Outside the direct sports find a yoga class together.  Yoga is good for everyone.

Somewhere in there we found enough ballast to train together and be successful in our respective events and goals.  I hope this helps other active or hoping-to-be-more-active families out there.  If you have other ideas please do share.