Week of Oct 29. IMAZ Week #18. Taper Time!!!
I hope the East Coast Peeps have battened down the hatches for Frankenstorm! Keep Safe Friends!!!!
Looking forward to a slightly easier week, funny how 90 minute run or 180 bike seems pretty easy now.
Swimming later today and will report after.
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Don't worry, I do it b/c it's needed for race day. But, boy do I hate it!!
BRING ON THE Fooking TAPER.
Generally doing ok here.
Still balancing the overdoing it.
Last long and hard weekend this coming weekend.
(Deep breathe), repeat after me, "The road to Tapertown does NOT go through Doubtsville."
The swim will be the swim. Pick a good starting position. And relax. Easier said then done. But important to do regardless.
@Amy x2 what Robin said. When you get to race day you will be the fastest, most well rested, and ready to execute you have ever been. It will seem like a cake walk compared to the past few weeks. Hang on Sister.
@Robin. Good work. You're ready. FYI- The beeline stretch has lots of new smooth fast asphalt. The return on the bike is wicked fast: I was averaging 28mph @ 165 watts and spinning out half of the beeline stretch @ 35mph. That was on a compact with 12-25. If you have an 11 bring it !
@Dottie, Michele and other easties: stay safe and dry!
Keep it going folks we are almost there!!!
Thanks for the cassette info. Yes I have a 12-23 on there now. Will put on the 11-23.
Day willing, hoping to push 235 watts+ for the race (185 pounded me).
Let us hope for tail winds both ways.
Yesterday with storm- no training. Power was out for 10 hours, but no big deal.
Today bike- warm up was fine, but I could NOT push any watts. My legs are toast. Rest it is. I eeked out an IF of 0.75 for 1 hour.
As for my hip pain- it's a tear. Pain is now intermittent. None for several days, then BAM! Almost doubled over walking down steps. Slow shuffle to car. Drove a few minutes to grocery store and pain was much less. Very weird. Still taking it easy- no speed work.
Rearranging this week and weekend due to family obligations. We are sooooo close!
@Michele- big bummer on the tear :-( The hay is in the barn so just rest and work on healing here on out.
@Michele-sorry to hear about the hip tear -take it easy from here on out and try to heal
@all easties-hope you survived Sandy and stayed dry
@Robin-like Rian and David, even I spun out on the ride downhill on the beeline. You never know what conditions will bring though, the week before it was a headwind going south and I actually went faster on the uphill to Shea! (That was the conditions for 2011 AZIM too)
And last, all I want to say, is 'what taper'? My schedule this week seems like all the others. And I had to work late last night and showed up at 24hr fit at 10:30 pm for my swim-an insane first for me! And I wasn't alone! My legs were toast tonite and I had a lot of trouble keeping my 95% FTP sprints going, slipping to 90% at times
I'm going to stick with my 12-25 cassette, it had all of the range I needed: my FTP is 235ish, so if you've got a bit bigger FTP range (like Robin) you might want to consider the 11-23.
Going uphill on beeline I was looking at 12-17 mph (mostly in the 14-15mph zone) depending on the section grade and the strength of the headwind, I was focused on holding ~ 175 watts outbound. I think without headwind I could have been getting 17-18 mph for those watts most of the way out, its very gradual grade up until the couple miles before the turn around @ shea blvd.
Rian: Me and you are both at or around the 235 FTP and is your plan to ride 175 watts?
My 2 race rehersals I did at 167 NP and 175 NP I sure felt a lot better on my run doing the 167.
So since I dont have a NP meter I have to use average watts and I was going to try and maintain around 170 average watts for the ride.
What are your plans on the bike? Then again you may be a stronger runner than me too.
Since most are leaving their 12-25 I will do the same. Thats what I have trained and raced with all year.
Best news today I did my Sunday bike/run early this morning and I will do my Saturday bike/run tomorrow.
Then on Sunday I am going to do a 5K swim
Also at IMAZ I will be in the boat anchor dragging time for the swim.
Its funny everytime I pass a lake or a river here where I live the past few weeks I get anxiety WTF haha!!
My race plan is to survive the swim survive the bike and survive the run sounds simple enough...
This weekend's plan. Note that I am doing a personalized, already have done two irons this year, plan.
saturday. 4 hours bike. intervals at 20-25 watts above race goal.
sunday. 11 mile run. race pace. last few miles a bit faster then race pace.
Have fun all. I'll be inside due to crudy weather. May get to finish the season of Walking Dead.
where have you been todd? Didn't realize you were racing. Cool.
Battling some kind of crud/fever/cold thingy. Ugh. A whole year without getting sick once, and I go down on the last solid week of training. #sigh# at least I got my rr#2 in.
@Randy: no my planned NP is ~ 168-170. I also only get instant watts on my lyc so on the outbound/uphill track I'm aiming to keep watts in the 175-180 range, that seemed to compensate for lower watts on the downhill return. RR 2 ended up with 168NP. I felt like superman on the run.