IMMT Week 7/29-8/4, Last Race Rehearsal!
Almost there folks!!!! For those who didn't do the final RR last weekend, this is the last chance! I hope we all have good weather this weekend so we can make the most of it.
I REALLY need to take another look at my FTP before the RR this weekend. Saturday I rode 95 miles with 8000ft of climbing and had an IF of 1.12 and TSS of 797! 
Now, I felt absolutely trashed after that ride and I knew the whole time I wasn't riding "smart" but just trying to stay in touch with the group. So it's reasonable that my IF and TSS would be a bit high, but 1.12 for over 6 hours? I should be dead, right? Sunday's ride was another 2 hour easy spin that ended up with IF of .97 and on that ride I seriously was taking it easy, keeping it in the small ring and just spinning everything out from the day before. I need to figure out if I should do the FTP test this week (admit it, I missed it last week 
) or use my WKO data to make a reasonable educated guess. Better put a post in the Micro thread ASAP!
Comments
Yesterday I did a 1hr spin on Heathers bike on the trainer at .56 for me ( 15min at .72ish) hard to do sitting upright... when I downloaded it (showed .86 I think since I used her headset too LOL) that was in the AM ... the afternoon workout was a 4 mile walk and I crushed it with an 18min pace! I'm back! Kinda! Still bruised pretty good , hip flexor still stiff, skin healing , but overall quite optimistic in my recovery! My short term goals are to do the workouts with Heather in IMMT. Yesterday she did split runs 1:34 in the am and 1:15 pm totaling 16miles, her recovery day today 1.2 mile swim that is all!
For me, it's all about keeping body comp good, and wearing my bubble wrap, Kevlar and steel-toed boots!
I've got my RR#2 this coming weekend, where I'll only end up doing 100ish miles instead of the 110ish the RR suggests. no big deal tho, this ain't my first rodeo! I've gotta get home, packed and head off to Shreveport LA for an annual little sprint that all us "locals" love to do. How's that for ROI, six hours roundtrip driving for a sprint that should take less than 1:45 to complete?!?
@Nemo, you're a stud, you could totally pull off 1.12! Crush your former self! haha
@Tim - it sounds like you are recovering well.
@Nemo - something sounds off, but I would go with Tim's recommendation. I do not like testing this close to a race.
Nothing but a swim for me today. The plan is for 1 hour in the pool at a moderate pace.
@Scott: Wow!
I prefer to do the RR 3 weeks in advance but was in Chicago last weekend so will do it this weekend. (Did enjoy running along the lake.) Hoping that the weather stays decent!
Enjoy the taper! Keep yourself healthy!
Run - 52 miles
Bike - 224 miles
Swim - 16,500 yards
Including the RR, I hope to go up a little on biking (and swimming) this week, but hold running to 35 miles. Next week the run volume will drop more, the bike volume drop maybe 25% and swiimming will barely drop. The last week will be a drop taper...the idea is not to give up too much fitness for freshness. Nobody ever said it better than Chuckie V:
"Look people, Ironman ain't a tampon ad. You're not going to feel fresh. Nor will you be blithely frolicking through fields of fragrant flowers! You'll be closer to full-on PMS mode than you will that. As Tom Warren said after becoming the first-ever Ironman, "Let's just say I don't feel much like dancing." That's the hard truth of Ironman. Nobody feels fresh after one and few feel fresh halfway into the cycling segment. Show me someone feels fresh starting the marathon and I'll show you someone who better be in contention to win the race. Like drinking and driving, freshness and Ironman simply don't mix. But instead of a DUI, you'll likely earn yourself a DNF. "
I totally need some encouragement. Sunday brought back all my IMLP nightmares.
Did an hour spin on the trainer last night at .65 , another hour+ walk this afternoon with hill repeats just crushing my last pr with a 17:09 pace today... oh yeah
http://connect.garmin.com/activity/350942238
http://www.trainerroad.com/cycling/rides/369228
Had a good day of training yesterday but the pulled the plug on my morning swim to get 3 additional hours of sleep...much needed. I am so looking forward to getting the 2nd RR done this week!
funny discussion on ST about the DA bike... I saw your comments... I am Cobalt if you havent figured that out yet!
I've gotta check out Slowtwitch regarding the DA- that's my bike!
Oh- and Tim- wow, your recovery is going fantastic! I'm sure that's giving P some encouragement as he goes into surgery today.
@Paul check out Blue that was my second choice with my fit co-ords... my girlfriend has a Blue and her rear brake works very well...
@NEMO and Paul ...the ST is just another rear brake discussion... FWIW my rear brake works ok , does not rub , but is very very spongey , combine this with carbon wheels and braking is not what it should be... because the brakes are a pain to adjust it doesnt make any sense to have multiple width wheels , I have been considering some Flo's but they are wide and not sure I could adjust the rear brake to fit well.... I love the way my tires go on and off the carbon wheels but like the stopping power on aluminum wheels... I-m also lazy and I hate putting the rear disc cover on and off so it stays on a lot of the time.. Was considering a Flo 90 and Flo Disc for the rear.... Good example is my KONA/IMFL double coming up , NO DISC in KONA but a must have in IMFL... on top of that my bike will be going from NH to KONA to IMFL then to NH .... so I will more than likely keep using the disc cover on the reynolds carbon wheels for now
I'm telling you, sequester yourselves away in a padded room with nothing but Kevlar, Bubble Wrap and steel-toed boots! My friend Suz (another IMMTer) just twisted hers last night, IN THE SHOWER. All this ridiculousness!!!
I had another 4am wake up, 4:30am banana breakfast and 5am start, for my VERY humid 15+ miler. Got the lovely chafing again, humid as hell, but couldn't feel the pre-forming blisters on my feet and my hip flexor behaved, so it ended well. Overall a bit slower than last week, but I ran more consistent paces, although the last 3 were still a slog.
I lost 4.6lbs body weight and 1.1%BF during this little jaunt - even after all the water stops and bringing my own bottle for the out-and-back 6 mile round trip! Wow!
My ankle feels ok today. But I'm taking the day off just to be on the safe side. Will ride tomorrow and have re-calibrated to PT to try and fix the unusually high readings from the past weekend. I should be all set for Saturday's RR. The weather looks ok so far (fingers crossed).
I admit- I'm at the hairy edge of "can't we just do this race and get it over with" and "oh my God, I need 10 more days just to pack!"
@ Tim - The DA is good value but for the brake issue. And the closest LBS to my house...just 3 miles...is a Felt dealer. They do all the maintenance on my tri bikes and I would love to give them the business. There is a new Blue Triad super bike coming out in 2014 that also fits my specs but the closest LBS is over 20 miles away. I've learned subsequently that you buy the store as well as the bike. My Trek dealer is closest to where I work and does all the maintenance on my Madone which has a Red Shield warranty. Buying from a dealer far away has too much admin cost when it comes to servicing.
I took a long lunch today and did a 3000 yard make-up swim. I haven't been swimming in the middle of the day for several months and now I remember why. The air temperature was 92 and the pool was 85 degrees. I was cooked after that. The difference between 82 and 85 degrees is huge but the chillers just can't get there in the heat of the day.
I've been this way for the last two months! Chin up, Nemo, we're almost there!
I wake up today for a long run and it is raining buckets. I think I will swim tonight and do the run tomorrow.
Kevlar bubble wrap and steel tipped boots.
1hr on the trainer this am.... IF .75 overall but a nice mix of short v02 and a couple 6 min sweet spot intervals... I think this is a good taper workout in the last week.
http://www.trainerroad.com/cycling/rides/369940