Tito, I would ease up about 6 weeks out...you can do light core to keep the muscle memory, but with the training load all your extra time should be dedicated to recovery!
SWIM 60' : 3.244 mts in 59:30. 1:50/100 pace. I was in 1:54... OPEN WATER
BIKE: 4 hours, 111.09 kms, 27.77 km/h pace, did slower that I thought. I was doing ok until minute 150', then my butt started to hurt a lot on the bike. I am used to 90km below three hours, son when it starts to hurt in minute 150 in does nor matter b/c you are almost finished... my 5km splits: laps speed(km/h) 5k 29.31 10k 31.90 15k 28.17 20k 29.8 25k 29.99 30k 28.61 35k 28.96 40k 28.96 45k 30.55 50k 29.35 55k 28.22 60k 29.53 65k 29.13 70k 27.64 (when it started to hurt) 75k 27.51 80k 28.01 85k24.24 90k28.01 95k 28.57 100k 22.21 105k 27.16 110k 21.68
by the time I started running it was noon, and very very warm like 102 degrees!!!
60 min RUN... 7.56 km... I started in good form, and dis not follow the plus 30 seconds rule, and paid the price at the end.
How can you drink 40 oz of Ironman Perform on the bike? do you put the powder in little plastic bags?
Tito, there are no forms to fill in for the big day? This is stuff that you'll want to note, however, perhaps in your training log.
You can start to use the Avg HR from the bike and the run as target metrics for your race pacing, but they will most likely change a bit between now and race day, so don't get too attached!
SWIM 60' : 3.244 mts in 59:30. 1:50/100 pace. I was in 1:54... OPEN WATER
BIKE: 4 hours, 111.09 kms, 27.77 km/h pace, did slower that I thought. I was doing ok until minute 150', then my butt started to hurt a lot on the bike. I am used to 90km below three hours, son when it starts to hurt in minute 150 in does nor matter b/c you are almost finished... my 5km splits: laps speed(km/h) 5k 29.31 10k 31.90 15k 28.17 20k 29.8 25k 29.99 30k 28.61 35k 28.96 40k 28.96 45k 30.55 50k 29.35 55k 28.22 60k 29.53 65k 29.13 70k 27.64 (when it started to hurt) 75k 27.51 80k 28.01 85k24.24 90k28.01 95k 28.57 100k 22.21 105k 27.16 110k 21.68
by the time I started running it was noon, and very very warm like 102 degrees!!!
60 min RUN... 7.56 km... I started in good form, and dis not follow the plus 30 seconds rule, and paid the price at the end.
How can you drink 40 oz of Ironman Perform on the bike? do you put the powder in little plastic bags?
Tito great work on the big day!! Some good lessons there, including lots of chamois cream (!!!!) and the run pacing. That's why we do these days!!!!
As for the fluids, I have 5 bottles on my bike: Torpedo, Downtube and 3 behind seat. Then I put 1 in my center bike jersey pocket....so that's 6 bottles, which is good for 3 hours.
Then when I stop, I get regular gatorade, but add some salt to each bottle (as regular gatorade doesn't have a lot of sodium)...and that's another 6 bottles for my final 3 hours...one stop baby!!!
1. I really enjoy swimmimg, can I increase my training loads, like doing an extra 1,000 mts at easy pace?
2. I am doing IM Cozumel, my goal is 11:59... but I see it hard! ... well the bike is flat, and a 60k three times loop. my city has a lot of small hills (100 to 180 mts), but I found a spot with a loop of 15k that is almost flat. Should I stay doing loops which is more like the race course, or should I ride through de small hills?
Hola Coach, 3.I posted a question a week ago and have had no answer. 4. Is there a more eficient way to contact? 5. Do you offer a more personalized coaching?
6. On the long bikes you recommed to Run 40 Min before, could I change that for 60min of swim?
Tito, hi and sorry for the delay. I was in Hawaii running a training camp...and then racing. Only just got home last night...so here goes:
1 - yes to the swimming...load it up...but know that IMCOZ swim is with a current and (I believe) fairly short...so the swim shouldn't be more b/c you are concerned re race day!
2 - I would spend time on that flat every long ride. You need to ride the loop for the full Race Rehearsal...but outside of that, you can do 2 hours on regular roads, for example, then head over to the flat loop for the final 1.5 or 2 hours...it's good practice for aeroposition, etc.
3. We have race reports and interviews on COZ...hopefully you are checking all of that out (see Resources / Wiki / Race Execution...then find COZ). The 3 flat and windy loops (no disc wheels!) make being aero super important. So you need all the practice you can get...and it's worth spending time seeing if you can find free speed (aero wheels, helmet, hydration, etc) that will help you on race day.
4. We don't have a special place to contact me with your general training questions...if you have an emergency question about a workout in the next 24 hours you can text me (617) 513-3830 Cell Phone (EST Time) but otherwise I'll get to you here.
5. I am okay with the swim first as learning to swim then bike is important (esp for nutrition) but I'd still like you to run...even if it's just 10' at the end of the bike!
Tito, a bigger pad for the 112, and comfort is ALWAYS worth it. That said, you can swim in that bigger pad as there is no penalty for that. I say plan on swimming in your bike shorts...if COZ is non-wetsuit, you'll want some kind of swim skin with bike shorts under it. If a swim skin isn't in your budget / plan, then tri shorts which you swap out for bike shorts.
It's a small penalty to pay for being able to stay aero and comfortable all day on the bike!
I did the 180k test, on the first 120k, I felt good and rode at 30km/h, (18,75mph) , but the last 60k I got very tired, could not eat another energy bar, drank the EFS but was burping a lot, and went down to 25km/h (15.62mph), and I finished the 180k in 6:30 hours.
Should I start even slower and aim for a negative split?
Tito - If you have the data from your ride along anywhere, I would love awake so I can see it. Curious to see how your heart rate performed relative to your effort as described in speed. Sounds to me like you ran out of calories in your system. Birthday your fluids is indicative of either a formula that is too concentrated (or sweet), or effort that is too high. If the effort is too high will see that in your heart file as compared to your regular rights. My guess is that your nutrition was perhaps a bit too much, and you need more fluid that is easily digestible with plenty of sodium – such as Gatorade endurance.
Tito I found you on GC and sent the friend request. I also found a ride from Oct 27th where you rode 94 miles...it seems to be your longest ride in recent weeks...I can see how your HR starts to drop around the 4 hour mark, a classic sign of not enough calories or too hard too early. I don't know if your power is set correctly as it says you rode the 94 miles at .626 IF...which seem really low. Let me know how the new nutrition plan works!
If you are doing TX, the FL camp is perfect. In general a volume pop can really help you out across a season, but if you are racing early it's twice as good for you!
If you are interested, make the deposit and we'll follow up from there.
Comments
HOW MANY WEEKS BEFORE RACE DAY SHOULD I STOP THE STRENGH TRAINNING?
I did 3 hours in total.
I am planning to do it all over again tomorrow... is that ok?
SWIM 60' : 3.244 mts in 59:30. 1:50/100 pace. I was in 1:54... OPEN WATER
BIKE: 4 hours, 111.09 kms, 27.77 km/h pace, did slower that I thought. I was doing ok until minute 150', then my butt started to hurt a lot on the bike. I am used to 90km below three hours, son when it starts to hurt in minute 150 in does nor matter b/c you are almost finished...
my 5km splits:
laps speed(km/h)
5k 29.31
10k 31.90
15k 28.17
20k 29.8
25k 29.99
30k 28.61
35k 28.96
40k 28.96
45k 30.55
50k 29.35
55k 28.22
60k 29.53
65k 29.13
70k 27.64 (when it started to hurt)
75k 27.51
80k 28.01
85k24.24
90k28.01
95k 28.57
100k 22.21
105k 27.16
110k 21.68
by the time I started running it was noon, and very very warm like 102 degrees!!!
60 min RUN... 7.56 km... I started in good form, and dis not follow the plus 30 seconds rule, and paid the price at the end.
How can you drink 40 oz of Ironman Perform on the bike? do you put the powder in little plastic bags?
You can start to use the Avg HR from the bike and the run as target metrics for your race pacing, but they will most likely change a bit between now and race day, so don't get too attached!
SWIM 60' : 3.244 mts in 59:30. 1:50/100 pace. I was in 1:54... OPEN WATER
BIKE: 4 hours, 111.09 kms, 27.77 km/h pace, did slower that I thought. I was doing ok until minute 150', then my butt started to hurt a lot on the bike. I am used to 90km below three hours, son when it starts to hurt in minute 150 in does nor matter b/c you are almost finished...
my 5km splits:
laps speed(km/h)
5k 29.31
10k 31.90
15k 28.17
20k 29.8
25k 29.99
30k 28.61
35k 28.96
40k 28.96
45k 30.55
50k 29.35
55k 28.22
60k 29.53
65k 29.13
70k 27.64 (when it started to hurt)
75k 27.51
80k 28.01
85k24.24
90k28.01
95k 28.57
100k 22.21
105k 27.16
110k 21.68
by the time I started running it was noon, and very very warm like 102 degrees!!!
60 min RUN... 7.56 km... I started in good form, and dis not follow the plus 30 seconds rule, and paid the price at the end.
How can you drink 40 oz of Ironman Perform on the bike? do you put the powder in little plastic bags?
As for the fluids, I have 5 bottles on my bike: Torpedo, Downtube and 3 behind seat. Then I put 1 in my center bike jersey pocket....so that's 6 bottles, which is good for 3 hours.
Then when I stop, I get regular gatorade, but add some salt to each bottle (as regular gatorade doesn't have a lot of sodium)...and that's another 6 bottles for my final 3 hours...one stop baby!!!
1. I really enjoy swimmimg, can I increase my training loads, like doing an extra 1,000 mts at easy pace?
2. I am doing IM Cozumel, my goal is 11:59... but I see it hard! ... well the bike is flat, and a 60k three times loop.
my city has a lot of small hills (100 to 180 mts), but I found a spot with a loop of 15k that is almost flat.
Should I stay doing loops which is more like the race course, or should I ride through de small hills?
3.I posted a question a week ago and have had no answer.
4. Is there a more eficient way to contact?
5. Do you offer a more personalized coaching?
6. On the long bikes you recommed to Run 40 Min before, could I change that for 60min of swim?
1 - yes to the swimming...load it up...but know that IMCOZ swim is with a current and (I believe) fairly short...so the swim shouldn't be more b/c you are concerned re race day!
2 - I would spend time on that flat every long ride. You need to ride the loop for the full Race Rehearsal...but outside of that, you can do 2 hours on regular roads, for example, then head over to the flat loop for the final 1.5 or 2 hours...it's good practice for aeroposition, etc.
3. We have race reports and interviews on COZ...hopefully you are checking all of that out (see Resources / Wiki / Race Execution...then find COZ). The 3 flat and windy loops (no disc wheels!) make being aero super important. So you need all the practice you can get...and it's worth spending time seeing if you can find free speed (aero wheels, helmet, hydration, etc) that will help you on race day.
4. We don't have a special place to contact me with your general training questions...if you have an emergency question about a workout in the next 24 hours you can text me (617) 513-3830 Cell Phone (EST Time) but otherwise I'll get to you here.
5. I am okay with the swim first as learning to swim then bike is important (esp for nutrition) but I'd still like you to run...even if it's just 10' at the end of the bike!
It's a small penalty to pay for being able to stay aero and comfortable all day on the bike!
These are great questions...keep them up!
I did the 180k test, on the first 120k, I felt good and rode at 30km/h, (18,75mph) , but the last 60k I got very tired, could not eat another energy bar, drank the EFS but was burping a lot, and went down to 25km/h (15.62mph), and I finished the 180k in 6:30 hours.
Should I start even slower and aim for a negative split?
Let me know if you have a file!
I have a GARMIN CONNECT Profile: titojosecrissien, look for me... or send me your email and I can send the file.
my AVG HR was 142, and max of 161... but it was pretty steady.
I was drinking EFS and power bar energy bar and gels, I guess it was too much sugar.
I am changing to no sugar drink like PEDIALITE OR NUUN.
On my last ride I did better, with NUUN, and mixed in a bottle EFS liquid shot+power gels+salt stiks.
I think I can do the 180k in 6 hours, but I do not know if I would have enough strenght on my legs for the 42k run
I saw the add of the florida trainning camp from the 14 to yhe 18 JAN.
Considering my IM COZ on 29 Nov, and IM TX on May2014, should I do this camp?
If you are doing TX, the FL camp is perfect. In general a volume pop can really help you out across a season, but if you are racing early it's twice as good for you!
If you are interested, make the deposit and we'll follow up from there.
~ Coach P