Short Course May 26-June 1

Ralph Moore

OK,

I looked at my last week of Bike Focused plan and,  you guessed it - Test week is this week.  Probably good since my HR was off of the chart for my Sat group ride. I took a 40 min HR average and redid my zones and they were very similar to my run HR zones for the first time ever.  My Max Run HR has traditionally been about 15-20 beats higher than my bike HR but now it is only about 10 above.  The limiting factor on the bike has been my legs.  Evidently that is changing.  We will see what the evidence shows after test week.

Hope everyone has a safe Memorial Day and check in with us to let us know how your workouts are going.

tcattri

I am reposting this here as it might be getting lost in the shuffle of all the HIM and IM RRs and race reports in the Race/Training Execution Forum - any advice/input from the SC Forum will be appreciated. My 1st OLY this season is Sat, 05/31.

Well, I completed my 1st RR since joining EN in September 2013. Prior to this season, I had not participated in a triathlon since 2009. I did my 1st Sprint this season on 04/26. That was my first time in open water since 2009. Today was my 2nd time. This RR definitely helped to restore my confidence in swimming longer distances in open water (I was a little nervous before today). I was also able to validate my nutrition for SC races. Overall, it was a great experience (except for losing my wedding ring on a turn on a rock during the swim). I am looking forward to my 1st OLY on 05/31 in Montgomery, AL. Here is a summary of my experience:

NUTRITION: Ben Greenfield Protocol

For my long Saturday workouts, I have been using the following: 2 packet UCAN superstarch, 2 bottle X2 performance. 15 MAP amino acid tablets, and 2 tbs MCT oil. I also added a few salt stick capsules to be on the safe side from a sodium perspective. I used this protocol for today's RR as well. In addition, I use Emergen-C's electrolyte mix in my water in my torpedo on the bike and my bottle on the run.

Today, I drank 5-10 ounces of my protocol mix pre-workout. I also drank 10 ounces of electrolyte water per-workout. I drank 15-20 ounces of the protocol mix on the bike and another 15 ounces of electrolyte water. I drank 5 ounces of the protocol mix at T2 and ~10 ounces of electrolyte water during the run. Today was a milder, overcast day. I felt great throughout all phases of today's RR, so I think I am good from a nutrition perspective. I am playing around with solid nutrition I will add when I shift to my HIM plan in August.

SWIM: 0.86 miles; 37:11; SR - 26 strokes/min; SD - 1.2 meters/stroke; Pace - 2:27

Well, I had my auto lap set up incorrectly on my 910, so I turned around too early and had to make up distance on the back end of the race. That is also why I was short .04 miles overall. I also lost my wedding ring on a rock on one of the turns, so I took a few minutes to search for it during the swim (unfortunately, no luck finding it). I felt like this was one of my best swims from an energy conservation perspective (primarily due to some technical corrections made by my coach that reduced drag and kept me in the 'tube' better). I will continue to work on drills and technique to improve my pacing down to the acceptable range (below 2:00)

Garmin Connect (SWIM): http://connect.garmin.com/activity/506021811

BIKE: 24.79 miles; FTP - 228w; NP - 212w; IF 0,93; Avg. Cadence - 85; Avg. Speed: 17/7 mph

Well. my new 810 Edge arrived yesterday and I could nor resist using it today (even though it was against my better judgment and the EN direction of not trying anything new on RR or races). So my lap screen was accidently set to OFF, so I was flying blind on the ride (without my 3s power and lap cadence to manage the hills). I was forced to manage the ride based on NP and IF, which are on my overall ride screen. I have updated my activity pages, so that should not be a problem going forward. I felt really good on the bike. I am considering increasing my IF to 0.95-0.97 next week. What are your thoughts on that? Also, any other feedback as to how I can improve my bike performance for the race next weekend? See link to the ride below:

Garmin Connect (BIKE): http://connect.garmin.com/activity/505960458

RUN: 3.11 miles; 23:57; 7:42 min/mi; avg, cadence - 85; z5 - 7:47; last 5 k TT - 7:47

I felt really good on the run today. I was able to maintain z5 the whole time. For next weekend, I think I will start off with an 8:15 pace and go from there. I averaged 8:30 on my 04/26 sprint (which was a very hilly course). I ran with my electrolyte water for the 1st time and I think I will keep doing that. It worked out well. Any other feedback from the team? See the link below:

Garmin Connect (RUN): http://connect.garmin.com/activity/506021786

davidpettigrew

@Thomas - it looks like you have it all figured out. Good job! Which brand of electrolyte water are you using?

Saturday I got a solid 2 1/2 hours on the bike, Sunday, time was pressed and I elected for a 30 minute aqua-jog over trying to run. Monday was our local tri and I was one of the registration coordinators, so after working from 5:45 to 11, then helping my 10 year old do her kids tri (super proud of her) and really didn't want to return to the pool later in the day for a swim, so I took a nap, and did some work, then went to a brew pub for dinner with the family. It was nice. Back on the wagon now and ready for my bike session later on.

tcattri

@ David - thanks for the reply - I have been using Emergen-C's Electro Mix - it is something I have used off and on for years - has been working well for me. Congrats to your kids on their Tri - that is fantasic!

I got 1600 yds in yeaterday - primarily 50s and 100s (honing in on my form) - and a good 15 mi ride and 3 mile brick today. Let us know how things go today for you. Make it a great week!

Ralph Moore

@ Thomas , looks good. I think that the party line on increasing your bike intensity will be that you have to prove you can still run well after biking at the increased intensity level. So if you do a Race Rehearsal brick at that intensity and can execute your run, then race at that intensity but beware of trying the increased intensity for the first time on Race day.

 swim today 600-500-400-300-200-100.  I have a 3 mile open water swim on sat with 2 hour bike to follow.  It will be like 2/3 of the birthday challenge( for an old guy)  Woo hoo!

jsumara

I'm in the middle of  3 back-to-back-to-back sprint races that started with last weekend's Du and now the next two are tri's - this Sunday is the Lake Mills and its my first triathlon of the season. They just announced the water temp was "around" 60 degrees - I take this to mean below 60 - refreshing?!  The weekend after this is the Elkhart Lake Tri and that will be my first A race. The challenge is to continue to train at the correct intensity level to improve (or at least not lose ground) and at the same time prepare to race. I can tell you in the world of Sprints, when the gun goes off, there are no A, B or C races - its just what ever the legs can deliver. 

@ Ralph - that's a lot of water time! Great job

@ Thomas - I've been reading Ben Greenfield's latest book .. Beyond Training. This is very comprehensive and pretty hard to follow. Not sure sometimes if he is making a supplement recommendation or just informing you about why you might want to take a particular supplement. Where are you getting your nutrition info?

tcattri

@Jim - i do a ton of research on nitrition. I have been following a fat-adapted eating plan for the most part since last fall. The nitrition protocol I follow is actually what Ben uses for all of his events, including IMs. I have been trying it out for my Sat workouts and OLY race rehearsals and it has been working extremely well. Ben resells the protocol through his fitness and coaching site - Pacific Elite Fitness. Since my HIM plan does not start until August, i have not had the opportunity to use it on any workouts beyond the 3 hour mark. I am working right now on developing solid food options for the HIM.

The concoction I use for OLYs has 546 calories - 82g 28g fat, 38g protein, and 30g sugar, also has 140 mg caffine

Elizabeth Hornak

Not much going on for me ~ I am still on BF plan with my first century ride next Sunday. After my PF heals, I will be on SC plan until September. I am playing with signing up for a Du in October or maybe a HIM, also in October if doc says it's okay and I can swing a road trip to FLA.

Question for my wicked smart forum members, in prep for the century, My long ride was 60 miles last Saturday (I did 15 mile rides Tues/Thurs/Fri), and am wondering how close I need to be to 100 for next Sunday. I have a tentative plan to ride 80 Sunday and figure it will take me 5:30~ish. This week, I've done two 15 mile rides and plan to hit the pool tomorrow (I swam on Monday, took Wed off). Let me know your thoughts. Thanks and it's great to be back!

davidpettigrew

@Elizabeth - doing an 70-80 mile this weekend sounds like good preparation for your century ride. 

I to have been having foot issues. I did my first run in about 6 weeks yesterday. Jogged for 20 minutes. I felt like I hadn't run in 10 years, but the foot felt fine :-)

On Saturday I am running a 5k with my 10 year old daughter, I should be just about able to keep up with her.

Ralph Moore

Beaufort River Swim done. 3 miles of open water (with the current) in 1:14. Yes, that is slow but it is 9 minutes faster than last year . The swim is similar to the swim for beach to battleship in Oct so I feel pretty good about my prep in that regard.
http://connect.garmin.com/modern/activity/511097524
Training buddy wanted to ride afterwards so we put in about 28 miles after the swim. Garmin trace is 2 miles short because I forgot to start it, DOH!. Then I got to lay heart pine flooring all afternoon. Joy Joy!
http://connect.garmin.com/modern/activity/511097531

tcattri

Completed Capitol of Dreams OLY in Montgomery on 05/31. It was a great race and I had a PR (primarily due to all the EN training)- look for more info to come in the Race Forum. I start the Get Faster Plan tomorrow.

Elizabeth Hornak

Fun, fast weekend here. My eldest daughter "moved on" from 8th grade to 9th on Friday. Today I did 80 miles in final prep for the Tour de Cure century next Sunday. It was a bit pokey, but I've been pokey all week. This coming week, I am going to only do the MS of each bike workout to try to freshen up. Opposite days will be in the pool.

@David, how did that 5K go?

Have a great Monday everyone!