Tony Cap's Micro Thread
Coach P,
I have a few questions. I am in week 14 of the HIM.
1) What is the purpose of the 25 run before the 2 hr ride on Sunday? 2) I had assumed with six weeks that putting up the road bike at this point was SOP. If I have the weekends when there are two rides with exception of RR is it okay to use that Sunday and do an intense group ride with the roadie? 3) Just as status regarding my strained MCL: a) I have a bit of stiffness in the morning prior to warming up on spin bike (10' before every run) but not while running--goes away after it's warmed up but I do have some weird sensations when doing the short 30' runs. Nothing painful at all as I would pull up and stop but was reading in forums that this could be normal--was debating whether to ask for the MRI from the physician as unfortunately with budget cuts with military care and everything they are really reluctant to provide that on the first go round. He told me if things have not gotten better, then we would but I truly think I am healing as the MCL was a bit painful when touched and now it doesn't b) I have no issue on the bike whatsoever c) doesn't seem to bother me while swimming. Should I increase the runs to 45' next week and see what happens or just be conservative and keep doing 30'?
Thank you Coach P!
Comments
Coach P,
I have one more question Coach P. During the HIM run, do you still recommend 1000 mg of sodium with tabs? If yes, are salt tabs okay as I have been using flat coke/water for my nutrition which is working well.
Status of strained MCL: I was able to do my RR this weekend (could only ride 72km due to thunder and rain) and did the 60' min run holding Z2 pace with no problem. During the self-massage tonight, I did not notice any pain in the area just a tiny bit of stiffness. Felt great to run longer than 30' even at Z2.
Thanks,
Tony
Coach P,
First, hope surgery went okay for you and that you are resting. I am bit concerned that the strained MCL made me miss a couple of long run Thursdays. I did today's long run with no issues and it felt great. I noticed week 16 HIM has me do a 5K test on Thursday. Should I stay the plan or hack to get some distance like week 15's run day?
Thanks!
Tony
Coach P,
Wasn't sure if I still do a race report since I technically was a DNF. I participated in a Frankfurt City Olympic in Frankfurt, Germany.
The short of it is I had to be pulled out 400 meters in the swim as I was hyperventilating and had no energy. It was a no wetsuit race and the water felt very cold to me (they claimed water was 24 celsius). I warmed up by swimming almost 250 meters as we could only warm up 20 minutes prior to race. I just could not calm myself to the coldness of the water and tried floating on my back twice before finding a kayak. I was surprised as the lake where I swim was about 25 celsius and I did not have issues swimming in it. It was a large lake and there was so much chop there where whitecaps in the water so low energy really set me back.
Since no one really reported the incident, I wasn't officially DNF so once I hit back to shore I felt okay and sat and thought of okay how am I going to get my bike back to center of town and then I thought if I am okay why don't I use the rest of the race to get experience. I jumped back in after folks from my wave got back in and went through T1--no one noticed. I finished the race with a decent bike and run. I was lower in my NP watts (155 --> 170) but I had issues with cramping on the bike due to nutrition mistake (Gel Bot, container that holds both gel and nutrition malfunctioned and mixed the two. After sipping on GB bottle for ten minutes or so, stomach was cramping so I effectively lost my second bottle of nutrition and it was getting hot. Got to T2 okay and had a good run. With strained MCL, was shooting for 9:45/mile--way below Z4. I would have made it easy had I not bonked between 6k - 8k. I started the run behind on nutrition. I ended up 9:50 miles but it was not pretty. I had a tough time getting pace information(Garmin satellite) as city center of Frankfurt has so many buildings before I knew it I had run the first 4k too fast. I finished and was glad that I jumped in and did it to get the race experience.
As you could imagine, I have mentally beaten myself up pretty bad as this race was to confirm all the training I have done up to this point. From a segment by segment perspective, I do feel I held my own on the bike and run so I can be happy about that. With the swim, I need to remove the mental barrier but objectively I need to find ways to stay warm and stay calm. I believe Luxembourg will be a wetsuit race as it much cooler there than here. I have no issues with being cold in a wetsuit so I can take solace in that. Also, My first RR swim went okay in the local lake all be it wasn't fast. My wife will help me do two race rehearsals swimming in the lake (go ahead of me in a canoe while I trail her for at least 2000 meters). That will go long ways for giving me mental confidence with almost four weeks to go for the HIM.
THINGS TO WORK ON:
Swim - Keep warm will probably wear two caps, focus on counting, and staying calm and have strategy dealing with mammalia effect. I think I was wasn't rotating enough or pressing the T as they say and so I swam hard with arms and I may have shelled myself for the first 400 meters.
Bike - Not so good: Proof new technology before race--throw away GelBot. I should have known not to do that but I thought wow I don't have to rip open gel packs while riding. So cramping on bike affected what watts I could maintain on bike. Next time keep nutrition all liquid and gel packs separate and use just like in RR. Bike nutrition did not set up run and contributed to my bonking.
Run - Came out of T2 too fast. Learn to gauge speed by perception or with timing and not solely rely on GPS watch.
Nutrition - The day before's dinner fiasco may have contributed to the low energy as I discovered halfway through dinner that the lasagne had curry powder. I had severe GI issues and the big D shortly thereafter and spent an hour or so going back to the toilette in the room--sorry for being so graphic. Anyhow was still able to follow the race day feed protocol in the morning 2am feeding with 600 calories of juice and at 5am toast with peanut butter. I was able to hold down the juice and food but did have to go to the bathroom several times before race probably lingering GI issues.
General Planning - Needed to be more efficient with bike check in and organizing bags day prior to race. We didn't finish this process till 6:30pm prior to race. I think this contributed to fatigue of race day. Next time I will have items already organized in bags and its just a matter of placing in race specific bags.
Any feedback and suggestions especially with the swim would be appreciated Coach P.
Thanks in advance,
Tony
You still learned a TON about execution which is key, so still a win. Night before meal should be plain pasta with some grilled chicken on top, maybe a dash of parmesan cheese...that's it.
Coach P,
A few things. First, can I get you to look over my nutrition plan for my HIM and give your feedback. With the nutrition plan, I have been use to running and having about the same calories on the bike. I believe the nutrition plan formula says I need 280 but does that apply to HIM or just IM? I see in the HIM execution plan bike fuels the run and I have been practicing topping off with gels and drinks at the end of the bike so I am ready to go on the run. Secondly, I am debating whether to use the Fuel belt during the race. I would LOVE to be able to just carry my gels and salt tabs and not have liquid shaking around my waist and figured since I am walking every aid station. I am used to running with it but I committed to using what was available on the European courses--PB IsoActive drink, PB gels, and coke/water. What are your thoughts?
Thank you,
Tony
Coach P,
Sorry, I just found an error on the date 8/20 should be 9/8 however the times are correct. I copied Kate Kaufer's template she used for LP and did not replace the date.
Tony
I put gatorlytes in my bottles, no water. on Race day I added some water so I could "spike" the on course PB drink with more sodium. Otherwise no need to carry fluids if you are using the course. That said, FuelBelts do help you carry salt, gels, etc...
Understood. I have been doing the 2 HS gels and PB in RR with no issue but I did notice last RR I did not drink as much fluid--was cool outside. But, I know on race day things will be different. I have no issue with just doing 3 bottles and 1/2 PB/hour rather than PB 1/4 and HS gel per hour. I will start eating at 10' mark and then every 30'.
I think I will adopt the Gatorlyte in future races. I can just tuck the 2 gels and salt tabs in EN pockets during either T1 or T2.
My sprained MCL is much better and I almost at the point to running with very little to no pain. Adopted a nightly massage routine for achilles tendon and gastronemius which has helped substantially. I think I really need to have my gait examined.BTW, learning from my Olympic race fiasco, I have:
1) Rented and apartment in Luxembourg so the night before I can cook my pasta with chicken on top--with a bit of salt and not worry about someone spiking lasagna with curry ;-)
2) Performed my last RR swim today in a lake that is currently 20-19 Celsius, went well.
3) Adopted positive words like streamlined, rhythmical, smooth in my counting while doing strokes to focus on swimming. Looks like Luxembourg will be a wetsuit race so that will help in keeping my feet up. I am committed to swimming in off-season to improve my body position and streamline shape in the water.
8 Days till Luxembourg...thanks Coach P!
Tony
Coach P,
While on my long ride towards the end, I felt a bit of a twinge on high and right side of the glute. I was thinking slight strain in piriformis and have been, icing, taking ibuprofen, and doing some gentle stretching when its warmed up as well as getting some good rest. With the week (HIM week 20), I have swapped the bike and the run for today and will do my swim tomorrow. I was hesitant to do the bike today but will for sure do the run. I got on the bike just to get a feeling and it seems okay. What do you think?
Tony
Coach P,
Well, I managed through my HIM 70.3 in Luxembourg and have posted my Race report --> http://members.endurancenation.us/Forums/tabid/57/aft/13231/Default.aspx.
I had a few questions and an administrative request. First, I am planning on getting 1) gait analysis done to correct errors in my running form 2) prebike fit with TTBikeFit. I want to resolve the strained MCL issue and the pain I am having in my foot. I may have strained the MCL during a bike ride and it is somehow affecting my running form. I will attempt to do a virtual gain analysis with http://pursuitathleticperformance.com/ to have someone look at my gait and make suggestions. Would you recommend this course of action or recommend someone else that could do the same thing? Also, I am going to get a prebike fit with TTBikeFit to find the right size for me. I have read great things about them and even with working virtually (remotely). I was planning on doing a Rehtul fit when I made my way back to the States but honestly the reviews of TTBikeFit are like so positive. I am hoping these two things will help me remain injury free in 2014. Also, we are in a state of transition. That is, we are not sure where we will be next year (Europe, States). I would like to suspend my account to focus a bit more on job and family stuff but plan to return for the JOS. If anything, I would like to continue racing 70.3s and then 2015 go for full IM. How can I do this? I have learned so much and look forward to whatever training I can do in 2014 with EN. Thanks again Coach P!
As for your membership...you can go on hold....it will go in effect on your next bill date, that puts you off until mid-december...if you need more time, we can sort it out then. The hold button is here: http://members.endurancenation.us/Support/PlaceYourAccountOnHold.aspx
Enjoy the break and hope you end up where you want!!!
ps - great report, a tough race but you learned a ton ton ton!!!