This is Hard

Rich Stanbaugh

I'm not sure how the training is working out for everyone else, but I'm struggling. I live in Michigan, and it is too cold to enjoy riding outside (for the most part). This will be IM #3 for me this year, and I am mentally and physically having a tough time focusing. It is nearly November, and all my friends have put their tri-bikes away and are riding mountain bikes every weekend. Ironman training is always mostly solo... but it is desolate right now!

Coming off IM Mont Tremblant, I planned a week off, then rolled into a Run Focused Get Faster plan. I broke my foot in June, so didn't have much run volume leading into IMMT and wanted to switch things up for awhile. The plan was 6 weeks of run focus followed by 6 weeks of IM building, taper and have fun at IMCoz.

It was working pretty well until October. It got cold and I caught a nasty cold that ruined two weeks of training. I headed into camp week and made it about 55 miles of the first RR and fell apart. I couldn't hold my power and I didn't want to sit on my bike any more. Got up Saturday, lowered my power targets and made it about 50 miles, although with a little better effort, and was mentally done again. I ran Sunday... another mediocre effort and was simultaneously happy the weekend was over and terrified about IMCoz!

Monday morning I decided something had to change. My mother lives in south Florida, so I booked a ticket to see her for the week - leave tomorrow. I called Coach P and had him help me hack a plan to get my act pulled together, then rode 50ish again Monday night and was much happier with the results.

I've packed my gear and tomorrow (Friday) am heading to the heat and humidity to start "Camp Rich." Feeling a ton more positive than I did Sunday night because I have a plan... we'll see how it works out!

I'm not complaining - I love this sport. Just thought maybe you guys are going through some of the same challenges training for a November race and wanted to let you know that you are not alone!

:-)

Jonathan Collins

For every summer, there must be a winter. This year has been a challenging year for me. Just remember: this too shall pass.


Keep your head up. And keep working out.

tim cronk

Rich, Being from NH and having done IMTX in May and IMCOZ in Dec , I feel your pain. Sucks when the weather is too cold requiring a lot of time on a trainer or TM. Having also done 3 IM's per year for the last 2 years I have found its easier to put them closer together rather than rather farther apart.... If only doing 2 its ok to space them 3-4 months.... But doing that 3 times and building for each , staying motivating can be a challenge... But, you have a lot of time, energy , and money invested.... You owe it to yourself to see this thing through with authority , show up on raceday 100% ready, and motivated.... Stay disciplined and make it happen... Consider more downtime and race spacing for next year.... But for now get pumped up IMCOZ is a great race!

Trish Marshall

Rich...you are well connected here in the D...try and get a group together to ride at Fraser with you. I did both race rehearsals for IMAZ on the trainer at at the lab there. One with one other person the whole six hours, and the second with a group. It is MUCH easier to do with friends! Well, its still 6 hours on a trainer, but you can ride your course, practice your nutrition, and quickly transition to run out doors or on a mill. It's not ideal, but I think it is better than layering up and riding in 25-40 degree weather for hours in conditions very unlike your race!!!

I'd be happy to ride with you for part of your day on a saturday. I'm out of town on the 15th earning spousal approval units and clearly you're in FL this week, but let me know!!! I'm sure we could get a fun group together and have you riding with someone the whole time!

Enjoy your Mom and the sun!!!

jimmy augustine

Great solution! Get visit mom points and a warm weather camp week all at once. That is a veteran triathlete move. Something is going wrong, you find a solution and move forward.
Looking forward to meeting you.

Dino Sarti

Late season racing is double tough. The last two years I have raced in late September and its just so long. November would be really hard and I live in California. I feel for you. You are almost there. Hang in there!!!

Next season race early and hang your TT bike up in the fall like your buddies.

Rich Stanbaugh

Thanks for the encouragement! I'm Day 2 into "Camp Rich" and loving it.



Basic plan is to alternate Run and bike days. I am planning two-a-day runs with a 4-6 mile, higher intensity run in the morning followed by a little core work, then a longer (start Z1, then Z2, then best effort) run in the afternoon heat. Bikes will range from 50-80 miles pushing the intensity, leaving a little later in the AM so that I get hotter rides (zeroing in on fluids & calories).



I arrived yesterday afternoon and got one run in... definitely warm!

Today was Bike #1 - crazy wind - 20 mph sustained gusting to 35 mph ()I'm really feeling for the people at IMFL). While riding I was thinking a lot about Coz and appreciating the practice controlling my bike in those cross winds. Trying to ride smoothly in the gusting wind is hard. My RPE went way up on both the crosswind and the headwind and it was mentally draining. I rode some sections with left arm aero and right arm on the bull to stabilize myself. Some sections I had to hold both bulls. We need to keep this in mind at Coz. I plan to get out on the course at the windiest time of the day to get a feel for the direction and start mentally preparing for how to ride it. Other riders are going to be course hazards...

Today I had target NPs for 5-mile intervals, starting at 180w and ratcheting up to 200w, then cool down. Some of the splits were super steady (summary below) http://connect.garmin.com/modern/activity/624575270

Most importantly, I was super happy riding today. First time for awhile - there is no substitute for sunshine and warm weather!

 

 

Rich Stanbaugh

@Tim - Thanks Tim - I feel you on IMTx - my first race this year was Cabo. My poor bike performance at that race is what lead to an intervention for this race. I agree 100% about grouping the races. I've had March 30, June 1 (70.3), August 17 and now Nov 30... I think I would perform better with some down time. wrt IMCoz... I'm all in. My base should still be there, just need to wake it up. I have not had a healthy run in an IM event yet, so I'm determined to PR it in spite of the heat. All the struggles with this race just makes me admire you guys that went to Kona and RACED... I'm really starting to appreciate mental toughness to peak again in the fall.

@Trish - thank you - that was was my plan until I diverted to FL. I love riding with the group at Fraser and will be there for sure all winter! I need to look at the 15th to see what is what. I drop my bike with TBT on the 12th, so will be on back up gear. I will put something on FB.

@Jimmy - thanks. Veteran move = learning from previous rookie move ;-)

@Dino - I was seriously questioning why I singed up for IMFL next year... probably another camp week at Mom's will be in order!

JenHen

Glad you found your happy again while riding! FWIW, camp week killed me, so you're not alone. I don't even have cold weather or sickness to blame. I just fell apart. On day 1, I ended up in a KFC for air conditioning and a cold drink (it got up to 100 or so that day). Basically any confidence I had basically went down the drain. I took it easy last week, and finally had a good long run, good long swim, and good long bike at the end of the week.

Excellent job figuring out a plan and making it work! Hang in there and enjoy the sunshine and warmth! See you in Coz.