Short Course Week of Sept 28-Oct 4
So, I got in 2 5 hour long rides this weekend. Unfortunately it was 5 hours in a U-haul truck to Winston-Salem and 5 hours home. This week should be a pretty good training week though : Wife out of town, can't go out of town this weekend due to work so planning on RR Ride Sat and another long ride Sun.
Great to see so many of our SC folks in the IMCHOO results. Notable mention to Jamie Fields who hung out with us in SC last summer and is a South Carolina boy also (even though I am moving to NC I am still from here).
@Peter - Looks like the training is going well. I would echo Joe's comments on working on Transitions during the taper. That is free time for the taking.
@Joe - Moving and training are both going well, just not at the same time. Winston is a great town and my new house is a block from the YMCA so convenient for swim. There is a local 5k or 10k every weekend until thanksgiving. Lots of runners.
Have a great week all.
Comments
Training has been going well. Like I said before, now is the time to hunker down and watch the calories. I have been tracking calories and weight for the past month daily and it has been very interesting! Every so often I get a big spike in weight and I am pretty sure I can attribute it to too much fiber and or dehydration. For instance, yesterday I overdid it on fiber and I had a long weekend of workouts and family activities so I was definitely a bit dehydrated. My weight went up 3 pounds from yesterday! I have seen it swing as much as 9 pounds from low to high over the course of just a few days. That is 7% of my normal weight!
I am now arming myself with the knowledge to be sure to cut down on fiber the days before the race and stay hydrated. It is possible to work really hard on racing weight, and then gain 5 pounds last minute in water weight bloat by doing something stupid!
My "race weight " is 180. If I am under, then great, and I go into the race knowing that every lb under is 4sec/mi. But on this last race, 1 was 182.5lb despite doing everything right like I normally do the week of the race - just did not understand it. So, I thought, "guess I must be well hydrated" and let it go thinking I won't suffer so much at the end of the run. I ended up having an awesome race.
I also "plus up" the day or two after a really hard run/interval workout by about 2-3lbs. If I do an Epsom salt bath on Sunday night, I can usually keep the weight gain to just a lb or maybe two.
So, just do the right things like you mentioned and let it sort itself out. For me, I need to eat earlier the day before so I can get the business out of the way before I leave home with a couple of cups of coffee.
Maybe TMI, but hey, less stress of any kind on race morning is a good thing!
T1 - good plan.
T2 - good plan and when you put on the race belt, do it as you are running out of transition.
If you race with power, don't start pushing buttons and crash. Al Truscott has a story on that and I almost have one as well. I ditched my power meter my last two races and did great thanks to like 1000hrs on the drainer this past OS.
Let me know how it goes!
Howdy peeps!
I have been diligently working on my home work from P. I've watched his video twice and i'm still not clear. Is the season review just for me or is it something i'm supposed to submit for critical, but gentle, eval from the boss? My hubs is loving getting to put in his two cents too.
Thanks everyone. i'm off for a bike ride. It's a lovely day but I have to put on leg warmers. It's cold! ~ Jacklyn
@ Joe- Thank you.
My first year with the Haus was about survival. Now that I have accomplished that. I need to get better at capturing metrics and what to do with them. Just another layer to my onion.
I swear, I say it every time but I am NOT going to pay some dipwad to do a poor job of tuning up my bike. I do it lots better and for much less. But then it is 11PM.
Hey Cuz- Nice to hear from you. Glad your move was successful. No IM huh. Well glad to hear you'll be in SC world with me. I'll need all the advice I can get.
Nice set of repairs , just in time for the NOS!
Yup. I did just that the night before the Buffalo Springs 70.3 back in '09. Did a bike recon and decided at 1130 PM after I couldn't get to sleep that I should change my race wheel cassette from 11-23 to 11-29 so I could have a "bail out" on the big hills. So, as my wife is saying, "is this a good idea?", I said "sure it is". Next thing you know I have a cassette spacer that the mechanic put on either my training wheel or my race wheel, I couldn't remember which and it is now a "left-over". So, I do about 10 laps in the parking lot and declare victory.
On race day, I did the ol" "clicketey click" for most of the race and never did use the bail-out. Yup, we should all learn that lesson once!
@Peter -looking forward to that race report!
If you are a football fan, this is a great time to be from Mississippi, like my wife, living in Texas. Since she is a Miss. State Alumni, yesterday's win over TX A&M was really sweet. She needs to smile at our TX A&M neighbors this week...