4 Weeks!
WOW-Longest run of the training plan coming up this week-this is it folks! We are almost there! I got in 3500 yards in the pool this morning and a 5 mile shake out run after my 16 miler yesterday...hamstrings are ready for a taper. Here we go folks-update the team EN IMWI info page soon-and I'll have team dinner details by the end of the week!
Cheers!
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The pace was nothing exciting - about 8:15 - but I was pretty psyched that it didn't get that hard. Other than for terrain, after the first 10-15 minutes of warmup of tired legs, the pace was pretty even. Any time you run for 2.5 hours or whatever there are a few down moments, but it just wasn't THAT bad. :-) Last mile was at something like 7:35 pace just for a little fun. If I can get to mile 18 on race day feeling like I did at the end of the run today, I will have executed well. Another 8 would have been tough and I'm sure I'd have complained, but I could have done it.
The main lesson I learned through this weekend is that I do a lot better when I drink a WHOLE LOT of fluids...like 3 bottles an hour on the bike and as much as I can get running (maybe 8 oz/mile if it's warm). I am going to have to think about how to physically get that much fluid on the course.
My legs (my whole body) is feeling it! Very excited about the long run Thursday. Not really looking forward to the bike test mañana!
Nice swim and run Lauren!
I'm with you on the sleep Steven! I usually average 7 too but lately I can't get enough just like food!
Very nice run William! Solid. I'm the same as you with the fluids on the bike I'm trying to figure out how to get enough especially if it is a warm race day.
Great job on getting the volume on your camp Mark!
Time is flying! Race week is coming fast!
Eric, I am also looking forward to the long run tomorrow - I even rescheduled a meeting so I could get it done in the am. :-)
William, 3 bottles an hour on the bike - Woah! I feel like I would need to pull a trailer to have enough fluids to maintain that level. I too need to watch my fluid intake as I don't seem to get enough, in my training rides I am really working on that.
On race day, I will only have places for two bottles. One torpedo and one that I haven't decided for sure...either right behind saddle or on the down tube. As long as I can get two bottles at every bike pickup (roughly 45 min apart) and more or less consume them, I'm fine. I just have to be diligent about that.
Mike - my personal opinion from training with the team over the last few years, is that at this stage of the game, I'm not going to deviate much from the numbers I've been using in my RR or long rides and I wouldn't significantly increase my race pace just because I can hit a higher FTP number in a test....
In your case, 5% is quite a significant increase 3 1/2 weeks out, so perhaps one of the WSM's or coaches could give you a more precise answer based on your specific scenario.
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Hello fellow IMooers I got a lesson in just how fast the wheels can start to feel like they are falling off with a couple miss steps in the late going.
Background to my "fall from grace"to EN" is I have generally felt pretty good and on schedule up till this past weekends long stuff - had to switch the Sat and Sunday due to bike breakdown- might have been the start. Because although I got through the Mon swim it whipped me good- not a water guy. Although I felt guilty I bagged Tues. Wed went for the bike test but my damn power tap puked out so rode "blind". Really feeling "off track" for todays long 3 hr. RR (which I was originally looking forward to) turned into a run from hell, tripped and did a header in the dark midway through- (freaky as I remembered posting the same thing happening 1 yr ago mid August) again nothing broken but pride, just scratched up, but heaps of sciatica down the right leg after. Worst was not near enough water- usual loop water point was OFF. Must say at the end of the 18m I was a mess, shaking like a leaf- majorly dehydrated I guess. Doing lots of electrolytes now and coming back to life. Anyway good to learn from and put behind me before IMoo I hope
. Did learn a lot about don't does. In full disclosure
I did dump the +30 for the first hr. and went straight out at Z1. Was begging to have it back at the end- hopefully I have learned my lesson now. Major mental kick in the head though! All the doubt stuff, along with-got to get on track again, etc.
Was going to go for the 4,400 ows tomorrow but a little bird is telling me to be careful and reach out to see what sage advice CP might have for Fri- and this weekend? The got to get it all in side of my brain is fighting with the rational/realist side right now
Hit most of goal paces this morning on the 18-miler, but it sure felt like I was working alot harder then I usually do; even had some GI issues around mile 4.5 (one of those shorts down, now! moments - thankful for quiet road and large wet leaves:o). Thought about bagging it, but pushed through the rest without it coming back - resiliency improved 2 points!!
Going to spectate my brother's first take at triathlon on Saturday morning, and then looking to get all the required bike time in this weekend - this is were I spend all those point, as I need them to stay motivated throughout the monotony. Someday I may actually become a cyclist.
Like the rest of the team - getting exhausted, need mo' sleep - just think how badass we are going to be all tapered and s*(t:o)
I feel a bit odd though in that I am tired, sure, but overall feel pretty good. I am starting to worry about being fully prepared because I remember being a lot more fatigued at this point last year. Maybe I just am absorbing it better or diet is better, but whatever it is, I don't feel totally wrecked. Though I say that and will likely sing a different tune tomorrow! Good work everyone!
Thanks for the mojo all. Still feel like I got hit by a truck so YES I'm going to rest tomorrow in order to get back in the saddle for the weekend.
Scott, ditto I too have been feeling really good about where I am fitness wise this time. Beware though to stay in the "box" as that is what lead me to go against reason this morning and think I can just tough it out. Didn't pay and should have known better. But as Laura said better to get that checked off now rather than during Moo.
Humbled me which I needed. Know that I will now trust my numbers. Will post my race plan here prior so all can help hold me accountable after its over. If I don't stick to them I now know for damn sure will put me in the category of the other 90%.
Great job Joe working through the adversity! On the long run!
Great job on the run! You didn't listen to the little voice that said stop. Awesome mental toughness!
My long run went great. I got 17 miles in 2:22. I had an appointment I couldn't miss or I would have made 18. I hit my zones but in the last 7 miles I felt like Mike (I had to really work at it). Overall I am tired but ready.
Keep up the good work team!
Great job mustering through Chris!
Mark awesome job on the run and getting the swim this morning. There was no way I was getting up early to get into the pool this AM. I'll hit the pool after work. Last week of back to back long rides is upon us. The miles won't ride themselves.
Keep holding on folks-we are almost at taper time!
Cheers all,
Chris
Glad to hear I'm not the only one who is dragging butt… watched younger brother complete his first tri this morning, a sprint. I told him the swim was going to hurt him - and it did - but he was a friggin rockstar in being patient, backstroking when need be, and just getting it done - I don't know if I would have shown the same resiliency. Didn't start the bike until close to noon, but due to his inspiration and Eric's "the miles won't ride themselves" quote, I pushed through and got it done. Another windy day on the Army range roads. Stung by a bee at 95 miles and then rear shifting cable popped at 101 (in the 11 cog of course). Ended up getting 105 in 5:56. (edit…oof - just realized the plan said 5 hours - smack - I should've had a V8!!)
Does anyone else dread the 5-6 hours rides? I'm really trying to get into the spirit of being a cyclist, but the tune usually changes about 4 hours or so into a ride.
Took a shot at peeing on the bike today - successful, but imagine there must be some tips from the gentlemen? Position, speed, timing? Anyone, getting the smell out of your shoes?
I see a light at the end of the tunnel - I'm scared of how fast I might be on a taper:o)
Looking forward to meeting you all in a 3 weeks!!
Not a bad weekend. Saturday I bike 55 miles and every miles after 25 just sucked - why are my Saturday rides so damn hard. Rode 88 this morning and ran 7 - felt great, or as good as one can be. This seems to be the norm with me. Saturdays are just difficult while Sundays are just fine. Anyone else experience this?
@ Chris-I'm backwards
I was able to get in 124 miles at the Bike Psychos 200K ride today. First 50 or so I felt great, but pushed a little too hard (watts were in the Z3 range-so turning around into the wind for a good 60 miles HURT like you know what. But So happy it is done. Another big weekend in the books, and I am really happy we have a shorter long run this week. Also stoked that we are 21 short days away from the big dance. Watching the IMMT feed today has been inspiring, to say the least!
I rode the Psycho's 100 miler yesterday and it turned in to a good IMWI training ride. I experimented with my cadence - I have typically been a low cadence rider in the 75 - 85 range, knowing the wicked smart guidance is to be in the 90's I worked at keeping my cadence high - that seemed to work pretty well, not only for my legs but also seemed to smooth out my power while keeping my IF where I wanted it to be. I have not looked at my ride data, I hope it reflects how the ride felt.
Looking forward to this week of training and posting my RR#2 plan here soon.
William, 120 without aero! I didn't even hit 100 this weekend, I was tempted to go the extra five just to get there, but decided next week's RR at 6 hours should accomplish that - maybe even go ahead and do 112 (and still be 8 shy of what you did this weekend and I will be going mostly aero (no aero wheels yet.) I'm starting to understand the value of aero and spending 95+% in the bars and seeing slight improvements (maybe stronger engine too?) Also switched to torpedo mount after Rich's recommendation at IMWI Camp and found a way to get it mounted sturdily and think it may make an aero difference. Looking at low-cost aero helmets on Amazon and also trying to find a way to mount 310XT with the X-Labs 100 torpedo mount.
Mark, I've been listening to podcasts while I ride which helps the time go by. I've gone through all the EN podcasts twice plus a lot of techy ones. For getting shoes clean, I saw a post on another site about putting them upside down on the dishwasher rack and running through a cycle then setting outside to dry. Others recommend Febreeze. Haven't been too successful in making myself go though. Not sure if I will stop at aid stations and avail myself of the facilities or or just pedal and pee!
Mike, I've been pushing cadence and found a sweet spot around 87 works for me. At 90-92, I feel like I'm not getting as much power and speed drops back a tenth or so. A couple times on the long rides, I'll spin up to 100+ because I read that is a good way to work out lactic acid and I am thinking ahead to the long run off the bike. It seems to help, not sure if the science supports it.