Hey Patrick, hope your weekend is going well and you don't need any scarfs. I just did my RR run and it was tough. The day started out with about 78 degrees and humid as haities. My nutrition was 4-8oz bottles of IM perform, 2 Salt sticks (430mg Na)/hr and 3 gels (1/hr). I felt good till mile 7-8, then I started to feel the heat. by mile 12 I was in the pain cave so I took a detour off my original route to stop at one of the fire houses to refill bottles. I know I shouldn't refill with just water but I still had plenty of SS and used the remainder of my gel to mix with one of the waters. I used the remainder of the water to cool me off. I ended up in a run/walk for the last 1.5mi. Not due to cramping just due to the heat. I felt very fatigued as well. So I finished the run doing 15.5mi in 2.5 hrs, which was 1.5mi. shy of what I was looking for. What are your thoughts?
Also, being that I am really fatigued, I think I am going to push the open swim to Monday and just do a light swim and 30'spin on the bike tomorrow. This is mainly due to the fact that I have that century ride on Sat and its got 9100ft of climbing. Again your thoughts?
Eric - solid run and good trouble shooting. When it's that bit you can back the pace down a bit too...it's ok. Rule of thumb is 3" slower per mile for every degree over 80. You weren't that hot on paper but want you to know. I also suggest to look at your pre-run nutrition. If you're running on Thursday the night before should be all about hydration and drink and a good dinner. Similar strategy in the morning before you leave.
I suggest you just swim EZ tomorrow, then you have your century ride. Remember, sometimes little to no work is the best work. :-)
Hey Patrick, yeah I only had a small steak and half a sweet potato the night before, and I know that could have played a big part. Also, I think more hydration before and during. 10oz/hr on the run was way too low for the heat of the day. I'll do a 2500 swim today and head to the mountains. Also where do i put in my FTP stuff? I could not find it.
I also posed this question to Rich but I did my FTP test this week and need some clarity on the numbers. Here is what I have: On my Garmin 500, it states that I was at avg. pwr of 254, a "Max Avg Pwr (20 min)" of 293 and a NP of 268. Which numbers do I figure my FTP off of? I've been working off of a computrainer and this is the first time doing a test off of just my PM.
Hey Patrick good morning to you. So I did a century ride yesterday in the mountains with 9600 ft of elevation and I was tired but no bonking or cramping, so I am pleased about that. My computer was being annoying so I turned it off and just rode. Today is a rest day but will spin on the bike just to loosen the legs a bit. To answer you question yes I do have a fuel belt, and I used it on the run. I was just well below the 4 oz/ hr that I should have been. I have the next few days off of work so I'll be getting my last bit of training in this week and doing my final rr on sat. All in all I feel good.
Hey boss, hope all is well up there in the NE. I had to switch things around for the next couple of days. Instead of running for 105' today and swim for 60 tomorrow, I am swapping the two up. I did an open water swim this morning and all went well. I did 2mi. in 60' but feel I'll be a touch faster on race day. I was swimming in a local lake, but was checking up a lot to make sure no boats would hit me. Also my goggles were fogging up a ton on the back half (time for a new pair). Tomorrow I'll run to work ( 8+mi. away) and will run around there to round out the 105' mark. This will make it easier to just go out from there on Sat. for my bike RR/1hr run.
I fixed my computer and was wondering what you would think about me doing a TT race on Wed.? Its at the Charlotte motor speed way, and you race the clock, not ppl. I wanted to do this because there was a number issue last week when I did my FTP test between the compu trainer place and my computer. They got me at 220w and I got me at 255w for FTP. So since there is such a gap, I wanted to make sure I got a solid number for the race in 2.5 weeks.
Side question, which I am going to put on the forum, what solutions do you have for the wet suit rubbing on the back of my neck? I use glide, even duct tape, but I still have a bit of rawness at the end of the swim. Odd thing, I don't recall this on my last IM 2 yrs ago.
EDP - I say you keep the goggles and buy some "spit" - I use it all the time, and it's great. TT race is perfect. Good call!! As for the wetsuit I use tri-slide spray....also awesome. Could be your suit is a bit old and stretched a bit.
Hey Coach, doing well this week with the "Taper." Just following the schedule for the most part as its written. I also scheduled a conference call with you on Monday so we can go over all last minute issues/thoughts. Really feeling good and confident about the training and how my body feels. Today I went over the wiki stuff and tomorrow I will start putting things together. All this is just an FYI. Thanks again for your input. After AC, just Boulder to go!
Heyooooo there Patrick. I thought I would rest for the week after Challenge AC. I did get a swim in and felt great. I'm getting back at it as IMCO is only a few weeks away. I am following the schedule set before me but need to alter it a bit due to work so here it is.
Sunday: bike 60'-90'. No real work, just spinning. Monday: (FH). Swim 60' Tuesday: bike 120' Wednesday: (FH). Swim 60' Thursday: (FH). Run 45' Friday: bike 90', run 15' Saturday: (FH). Rest
The (FH) means I'm at the fire house that day for 24 hrs. What I'm looking for is the details of each workout from Monday through Friday. Also, my legs feel great, so I'm going to put in some runs towards the end, but nothing big. I did the post race report, so if you could check that out and give me feedback on that, at would be great. Hope your 4th was a great time and special times were made with the family. Talk to you soon.
Eric, I suggest you use the workouts from the IM transition plan -- that's what we wrote it for!! -- specifically week two. Then you can head to the Wiki and look up the IM Revenge Protocol...that has info on how toanage a double!
Comments
Also, being that I am really fatigued, I think I am going to push the open swim to Monday and just do a light swim and 30'spin on the bike tomorrow. This is mainly due to the fact that I have that century ride on Sat and its got 9100ft of climbing. Again your thoughts?
Thanks again.
I suggest you just swim EZ tomorrow, then you have your century ride. Remember, sometimes little to no work is the best work. :-)
I also posed this question to Rich but I did my FTP test this week and need some clarity on the numbers. Here is what I have: On my Garmin 500, it states that I was at avg. pwr of 254, a "Max Avg Pwr (20 min)" of 293 and a NP of 268. Which numbers do I figure my FTP off of? I've been working off of a computrainer and this is the first time doing a test off of just my PM.
Thanks again
You want to put FTP under traing / calculator.
Use the Normalized Power!!!
I fixed my computer and was wondering what you would think about me doing a TT race on Wed.? Its at the Charlotte motor speed way, and you race the clock, not ppl. I wanted to do this because there was a number issue last week when I did my FTP test between the compu trainer place and my computer. They got me at 220w and I got me at 255w for FTP. So since there is such a gap, I wanted to make sure I got a solid number for the race in 2.5 weeks.
Side question, which I am going to put on the forum, what solutions do you have for the wet suit rubbing on the back of my neck? I use glide, even duct tape, but I still have a bit of rawness at the end of the swim. Odd thing, I don't recall this on my last IM 2 yrs ago.
Sunday: bike 60'-90'. No real work, just spinning.
Monday: (FH). Swim 60'
Tuesday: bike 120'
Wednesday: (FH). Swim 60'
Thursday: (FH). Run 45'
Friday: bike 90', run 15'
Saturday: (FH). Rest
The (FH) means I'm at the fire house that day for 24 hrs. What I'm looking for is the details of each workout from Monday through Friday. Also, my legs feel great, so I'm going to put in some runs towards the end, but nothing big. I did the post race report, so if you could check that out and give me feedback on that, at would be great. Hope your 4th was a great time and special times were made with the family. Talk to you soon.