Training Wk May 11 - May 17
After course recon this week and chatting with a few EN'rs one thing stuck out to me- Endurance Nation teaches us to focus on things that other athletes stress about the week of the race. We know how to RACE we know its all about the run, we know about heart, we know about transition set up, we know about bottle transfer, we know about being as fully prepared as possible.
Read and watch the videos that Coach Rich talked about in the webinar- know how to ride this bike course conservatively but focused and this race will be yours!
If you're struggling with something now, let us know, thats what your team is here for. Make sure to write up your RACE PLAN so we can read and review with you. Now is the time to do it so in case someone has an idea for you, you have time to implement it.
One week closer team!
Comments
Keep up the great work everyone...looking forward to hearing how everyone's RR#2 goes this weekend!
T1- We drop our bikes off on Saturday (totally normal). I'm assuming we set up our T1 transition on race morning just like any other race (except of course we won't have any run stuff to lay out). We then have to put all our swim stuff (goggles, wetsuit, cap) into the T1 bag before we exit transition, right?
T2- We can drop our bags off either on Saturday or on Sunday morning before getting on the shuttle. But do we have an assigned space in transition where we can lay out our stuff? And I assume we'll rack our own bikes? Or is it more like a Full Ironman where you hand off your bike to someone and then are given your T2 bag- run into a transition tent- and then pull your stuff out of the bag to put on for the run.
Sorry for not asking this clarification on the call last week- it just didn't occur to me until now.
T1- We drop our bikes off on Saturday (totally normal). I'm assuming we set up our T1 transition on race morning just like any other race (except of course we won't have any run stuff to lay out). We then have to put all our swim stuff (goggles, wetsuit, cap) into the T1 bag before we exit transition, right?
CORRECT. ALTHOUGH YOU MAY BE ABLE TO SET UP T1 THE NIGHT BEFORE, I DID IT RACE MORNING AFTER TAKING THE SHUTTLE TO THE LAKE. IN T1, JUST STUFF EVERYTHING IN A BAG AND LEAVE IT AT TRANSITION. IT WILL MAGICALLY APPEAR AT T2 LATER IN THE DAY.
T2- We can drop our bags off either on Saturday or on Sunday morning before getting on the shuttle. But do we have an assigned space in transition where we can lay out our stuff? And I assume we'll rack our own bikes? Or is it more like a Full Ironman where you hand off your bike to someone and then are given your T2 bag- run into a transition tent- and then pull your stuff out of the bag to put on for the run.
YES, EACH RACER HAS AN ASSIGNED SPOT ON THE RACK IN T1 AND T2, AND YOU RACK YOUR OWN BIKE IN T2. TWO YEARS AGO, I SET UP MY T2 BEFORE JUMPING ON THE SHUTTLE IN THE MORNING AND THEN SET UP MY T1 GEAR AFTER GETTING TO THE LAKE.
One thing to keep in mind is that you should let a little air out of your tires when you rack your bike on Saturday. Two years ago it was hot and tires were popping left and right from the air expanding in the tubes.
I hope this helps, and fiire away with any additional questions.
I was a bit apprehensive about the 2 transition areas last year as well and was pleasantly surprised how smoothly I went. The Raleigh volunteers do an amazing job making sure the athletes know where to go and to make sure all your T1 stuff is waiting at T2 when you are done your run.
As far as the shuttle, the website states it will take about 40 minutes. Im in Wave 8, so I suspect I have to get on one of the first ones out anyways.
@Danielle- how did your run go today? Or did you opt to move it to Sunday(that's what I will be doing, though my 1 hr run felt OK)
It seemed like everything hurt on the bike! It took me about 5 minutes longer than my last RR (3:05 today / 2:59 April 19), and my NP was 20 watts lower (203 today / 224 April 19). One of the roads I typically take was closed due to the live fire range, so I had to change the route, and this one had about 3000 ft. of elevation, which is about 700 more than my last RR.
I just couldn't hit and hold my power targets on the second half of the bike. It didn't help that one of my elbow rest pads was hanging off and I really couldn't stay aero from about mile 40, but in truth, I can't blame my woeful performance on that. I was at mile 50 and just wanted off the damn bike! I need to sit down and calculate if there were any major differences in my nutrition, but I really don't think there were.
Oh well, I will put this one behind me and move forward to Raleigh. Two weeks!
Hour run half in z2 and half in z3. Used one small bottle. Left foot was better than on the bike. Wx was in the high 70s which I like. I ache but could do it again tomorrow...but I won't. Need to work on strength and longer sleep (activities of daily living at this time not conducive). Not bad for 69! Raleigh HIM will be a good test and give me more data on how to improve for Maryland IM in Oct.
- 2 bottles of water on the bike doesn't seem like quite enough. Especially since you are a tall dude. When did you pee after the workout and how dark was it?
- Start getting used to NOT looking at speed. As you get more experience with the power meter you are going to learn that your focus needs to be on Power and not speed. You can put Power on the 2nd screen on the 910 and toggle to it if you really want to look. I can show you how to do that- I also have the 910.
- I didn't know you signed up for IMMD!!!! How did I miss that news? I hope we'll have more opportunities to train together this summer since we'll both be doing the same race (and you are finally back from Florida).
- I've been reading Joe Freil and won't really take much from my data til I have more; but I know I will be seeking your "wisdom and council" on the numbers at some time.
- I'm in one of those EN 3 year plans. Rich said to be serious I needed a power meter sooo. This is my get used to serious work rather than just burning calories to eat more... year (limit the "oh that's good enough or well I ran less but I did carry 2.5 wts!"). Year 2 and 3 are the ones where I'll aim for Kona of course; so IMMD this year (my 1st long course was the old ChesapeakMan in 2011) and in years 2 & 3. Plus I may try for an early season IM if I can.
- saw several flattened turtle carcasses along the side of the road. Plenty of live ones off on logs along the canal that comes to the road in many areas. The Refuge has 3 areas where temporary red lights are setup while they work on bridges... but they were a nice break from hard riding.
- I'm more an emailer and hate to waste EN space.
Mariah- do we have a where/when for our team lunch yet? I just want to be sure I didn't miss a memo!