Help with training and race plan for events before IMLT
Rich changed my overall plan and suggested me to contact you. I changed my plan to a 70.3 plan starting last week with week 12th. Before I was on the Getting Faster program.
I will be travelling to Europe in couple of weeks and I got a spot in the Mortizburg Castle 70.3 Triathlon This event will take place on June 13th. In July 26th I will be doing another 70.3 on my way to IMLT in September.
I did yesterday my 12 week 70.3 Big Day and I felt great. My biggest challenge is the bike and I have been able to increase my normalized power by 20 watts (compared to last season) in a similar ride. My form is improving. I got a new P5 and will adjust in the next few weeks. However I won´t take the bike to Europe. I don´t think I have enough time to adjust, and I want to get a PM for this bike as well.
What would you recommend for my training before the race, and if there are any indications for the race. It will be hard for me to train during the 10 previous days of the race as i will be in a business course and may be only able to run.
I want to make it as a fun race, get more experience in the sport, travel with the bike in Europe and check my progress from last season. This will be my second official 70.3.
Thank you for your comments
Victor
Comments
YIKES!!!
Get out this weekend, two solid rides in the 3 hour range, practicing your nutrition. Research what will be on the course and plan accordingly whether you will use it or bring your own.
Even if it's a fun race, I recommend you pick "one" leg to really do well in; the others can just be time!
For the training leading up to the race, I would do 2 x 1 hour runs on Day 10 and Day 7...think steady Zone 2, finish last 10' in Zone 3. Day 9 and Day 6 are runs with 2 x 1 mile at Upper Zone 3. Days 8 and 5 are off. The last 5 days are just short runs to stay loose!
I will report how it goes.
TTY soon.
A quick update. I went to Germany and I couldn´t race. I got sick!
I am doing great now. Back in my training. I am on week 12th.
I would love to have my anniversary call at your earliest convenience and your advice for next weekend. My plan is to race the 70.3 Donner Lake Tri. This is a high altitute race 6000- 7500 feet with 3 long climbs to Donner Summit.
My goal would be to reduce by 20 min my time. This would allow me(according to past results) to be in the podium for my age group.
My questions.1- Shall I concentrate in the overall race performance or just on one leg of the race.
2- Any advice on how to adjust my training. I am now on week 12th of the Full Ironman Program.My next big race is IMLT.
Thank you for your comments.
Victor
707-2917083
1) Load up the EN*Half Plan to end on Sunday of this week and follow that taper week.
2) That race is at altitude so I'd rather you focus on execution, not racing to a pace. If you race well, the speed will be there. Here is the Master Half Iron Page you can review: http://j.mp/1RL3hR4 The big thing will to focus on a steady heart rate and good nutrition...lessons you can carry over from your IM training that will help you here and give you good input on how to proceed to LT.
3) Schedule a call with me. My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.
I will let you know how my race goes this weekend.
It was excellent. This is one year that I did my first triathlon.
My goal was to reduce my time by 30 minutes. I reduced by 28.5 (yeyy!) so everything went as planned. My expectation was to be 2nd in my age group considering times of previous races and that is what happened.
I basically reduced 10 min in each leg.
I followed the 4Keys with patience and discipline. Paid special attention to nutrition before and during the race. And I really enjoyed the race. Big effort with no stress. I felt great during and after the bike. This is a hard course, more than 5,500 ft of elevation gain in the bike.
So in a nutshell, I followed your indication: focus on performance.
I am learning to race this things and I have a clear understanding of my areas of opportunity. I think that I can cut another 30 minutes next year, cutting another 10 min on each leg.
This was a good reality check for IMLT.
My friend that raced with me last year, made 25 min MORE this year and was completely out of control. I am understanding the power of the training programs and the 4Keys methodology. I hope my friend will join after this experience.
I have couple of questions regarding my swim training and my bike training.
My questions are basically based on how to train the swim and the bike considering the advantage that I have of living here in Tahoe, but also to maximize my preparation for the race.
(I will prepare a short race report later today or tomorrow)
Thank you for your help!!
Victor
I think that knowing the bike terrain and training on those critical sections will be a great advantage; esp all the areas with free speed...read that thread ^above^ and let me know what you think!
Sorry for not getting back to you before.
I read the link that you sent to Ron and has been quite useful for me as well.
My training has being just fine.
Following the program as indicated. In a few cases taking some additional rest as part of my training.
Lake Tahoe has been amazing. The weather has been perfect.
Living and training in Tahoe prior to the IMLT is really a luxury
I am concentrating on climbing during the week during my rides. 1 hour steady climbs (7-9%). In some cases as part of the longer rides I climb Mt Rose couple of times. Hwy 267 (Truckee-Northstar) is under construction and it is not very safe to ride it now. So I have been exploring other places. I am swimming more in the Lake rather than the pool, as i have this opportunity available.
The only thing that has been bothering is my butt and my neck in the longer rides. I just got a ISM Saddle and will test it this weekend. I hope this will help with the chamois and comfort in the quite long rides.
The neck has been another issue as I ride for longer periods of time on the aerobars.
I am doing the long runs but I am missing my 8mile tempo runs. What do you think about squeezing a tempo run in my training in the coming weeks.
Thanks
Victor
Mt Rose pass is great...I have ridden it several times (a buddy of mine I have known since age 4 lives just on the other side right as the road levels out into Reno)....the climb out of Tahoe is perfect practice for you.
I suggest some ART massage to your neck...my guess is there's just some tightness in there...also, work on lifting your head with your head...and not squeezing your shoulders up too...or, to put it another way, focus on dropping your shoulders away from your ears...I don't think you NEED a full tempo run, but you can add some tempo work as an 8 mile run done as a negative split...first have in Z2, then second half in Z3...deal?
Ps you should connect with Ron, he'd love to know we have more peeps there!