IMCHOO Training Wk 7/21-7/27
LOVE LOVE LOVE that everyone is starting to talk on the forums! KEEP it up you amazing IRONMAN triathletes! You are just under 69 days until Little Debbie brings you IMCHOO (by the way how hilarious is that sponsor) Things to think about while you're training.... 1. Nutrition (never too early to dial that in don't wait until the last minute to try something "new") Make sure to go to the nutrition forums if you have questions or ask your fellow CHOO friends here!
If you knows someone racing with us and they haven't joined in the fun, hunt them down! This is where the EN magic is, lets support each other! Feel free to find me on Facebook if you're on it too, would love to follow your progress there.
P.S. Ya'll basically rock the most (just thought you should know)
Comments
I got a roughly 40 min open water swim today. Still working on proper technique. I have made some progress and hope to continue to do so through the remainder of the this training. I swim in neighbors pond here so I don't need a escort but I had one today....my 8 yr old. He managed to only paddle over me once lol...prepping me for a crowded swim I guess. He also offered a critique for my sighting.."dad, you should swim straighter!" Sure thing son, I'll be sure to work on that also! After he mentioned that, I may set my go pro up on the bank and video myself to just home much correction I'm doing during my swims.
Treadmill Run:
15min at 6.1mph
20min at 6.5mph
30min at 6.7mph
20min at 7.0mh
5min at 6.2mph
Swim:
20 x 100m(10") easy pace
Keep it up everyone! Work Works.
I spent the day at the surgery center where my wife was having a sinus issue cleared up that had been plaguing her for two years. After that it was both kids to swim team pasta party night and swimming in pool. I'm exhausted and have done nothing fitness wise but tomorrow is a new day. Now I'm off to give wife her midnight meds.
Keep it up everyone and post your WKOs.
Has anyone else gone through this while transitioning between two IM races? Looking for advice.
Bike:
Power Intervals 20 x 1min(1') at 310w, big gear, low cadence
Transition Run 15min at 7.3mph
I've jumbled my week up in order to make a sprint race on Sunday. I'm 2nd in points in my AG so I don't want to miss the race. With that said, I did my long run today, midday to be exact. It was rather hot and humid here in SC (like I expected any different), start temp was 84 and finish temp was around 88 with 66-70% humidity. HR a little hard to control today but I think that was primarily due to the time of day as there was virtually no shade for the entire run. I knew my pacing was a little off but all in all, I averaged 9:36 vs last weeks 9:32 on the same route. This route has a similar elevation gain to IMCHOO so I feel like it should prepare me well. We will see in a few weeks at camp.
1:50:07, 11.47 miles, 9:36 avg pace
So I plan on doing my big day tomorrow if all things fall into place. Hopefully I can recover and still have a great race on Sunday. I've set a PR at each of the 3 races thus far so I hoping for another.
@Steven. Hopefully Tim will chime in, he's the master of back-to-back IMs.
@David. Those 1' interval sets are fun and you put out some nice watts!
Chest infection finally a little bit better.
Got to the pool today to see if I can swim anything beyond a 50 at a time without feeling like I'm drowning. Did a relaxed 1650 with some drills, 200s and a 500 so I'm definitely feeling better breathing wise. Last time I was able to swim more than a 50 without dying was about 2 weeks ago. Super happy to be able to swim again.
Tonight I got the 1:50 hr run done as well. Still had to take breaks to "clear" my throat but I got it done so happy there too.
I have to do my big day on Saturday after my son's swim meet which for me being league rep. goes from 7-1. So I probably won't even get started until after 2 with the swim do the ride on the trainer (no good places to safely ride near my house for that amount of time) and run around the park after the bike. I'd be lying if I would say I'm looking forward to it.
Hope everyone has a great big day on Saturday.
@Attila - needed a little more than luck unfortunately.
Today's big day didn't go well at all. I think it was more a less a combo of things.....long run yesterday with high temps, did I mention heat index over 100 for the nearly the entire ride, and a stiff and persistent headwind. The only positive from today was my swim. Not fast by any means but I'm not having to use my desoto speedtube bottoms to complete my swims. So building some confidence there where I have lacked in the past. Things on the bike just never clicked today. I followed my same nutrition plan as before and hit all the marks as laid out. I was taking in more perform than normal and I thought this was fine due to temps until I realized I wouldn't make it back to my truck with my last bottle. I stopped and got some water in an empty bottle to get me back. I decided to can the run before I ever started and I knew I was pushing my luck if i had tried to make the run. So you live and learn...I learned to ever try that again...race on Sunday or not!
Swim:
12 x 50m, easy
3x ..... 50m easy, 25m hard
200m steady
4 x 100m easy
Run:
10min at 6.1mph, 10min at 7.0mph, 10min at 7.3mph, 5min at 7.4mph, 5min at 6.2mph
http://members.endurancenation.us/Forums/tabid/57/aft/16199/Default.aspx
@Steve..... IM to IM... of course everybody is different.... Unfortunately I believe 3 months between IM's is harder(you have to train twice instead of once) than 3 weeks between IM's... What your experiencing is normal....They say a good rule of thumb (and I believe it) for full recovery is you need 1 day recovery for every mile run in a triathlon.... so 26 days for a full or 13 days for a half.... Most people report regaining there endurance first and the power comes back last... I feel like I am the other way in that I feel like my power comes back first and endurance takes a while..... I also experience a couple swings in fitness/RPE feeling weak in the first week obviously , but then week 2-3 feeling strong , then I always seem to get another dip of weakness /fatigue week 3-4.... Either way don't push it, listen to your body , don't push time or intensity , but stay as active as you can until your ready. Don't worry you have plenty of residual fitness left from CDA.
@Jamie--- great stuff by David... In short , live , learn , be flexible , and in the famous words of Shaun Simmons (aka KMFman ) our team captain for IMTX. Keep Moving Forward.
Got my speed work in on the bike tuesday with 40 min of FTP , speed work on the run weds with 2 x 1 miles Z5 , allowed myself an easy/recovery/taper day yesterday and will do another even easier day today in preparation for a BIG day on Saturday in the form of a local HIM Race the Mascomaman..... Recovery, pancakes, and watching IMLP/IMC on Sunday!
I've made the decision not to proceed with IM training this year. I won't get to share this inaugural event with you guys, but know you are all going to have legendary days! Even before my bike crash/shoulder injury, my training hadn't been good since March-July was Saga of the Hip. I realize I probably could still finish, but I wouldn't be doing it on the training I think this sport deserves, and would very likely injury/worsen something in the process. I've had my little pity party, and am at peace with this decision. I'm seeing this as having a really long outseason to get ready to kick some ass in 2015.
I tell people all the time that you can not put a value on the advice/wisdom can be garnered from EN. It has been invaluable to me in my journey thus far.
@Rachel - Tough decision to make I'm sure but likely, the right one. Get yourself healed up so you can rock the 2015 season. See you then!
Carry one everyone
@Jamie... X2... I came for the plans and the training.... I stay for the team, forums, etc!
@Jodi... Glad you found the DT RP helpful... I have learned a lot from Dave.... I recommend reading his past stuff and his RR pending from IMC as well.... He is always in my head while I am racing making sure I am running the tangents and not leaving anytime in the transistions LOL...
@David... Nice day... Make sure you don't start soft pedaling just to be nice to your friends.... DROP EM!
My friday was ....17min swim, 30 min spin , 12min run for a taper day.... tiny bursts of intensity....
Saturday was Mascomaman HIM , 4:50 of hard racing on a very tough course and small field , good for 2/12 AG and 8/123 OA.... swim 1.2 miles 30:16 , Bike long 58.6 miles 2:44 , Run short 12.75 in 1:33:36.... T-1 1:11 and T2 1:13..... Very good training but I'm really feeling it today!
Today did 40min spin @ IF .50 watching IMLP this am , after eating a pile of blueberry pancakes of course...
Bike http://connect.garmin.com/activity/550137687
Run http://connect.garmin.com/activity/550134511
@Tim... Congratulations!
It was a trainer weekend for me due to forecasted thunderstorms and wanting to simulate the flat roads I will face at IMMD. 2 hours Saturday and 2 hours Sunday. I look forward to getting outside this week.