Great reading about the great training at Camp weekend. @Stuart - I hope your feeling better and on your way to a speedy recovery
Since I couldn't make the IMLP Camp, I'm doing a local camp this Thursday - Sunday; race rehearsal plan will be posted in a day or two. Saturday I had a good 5 hr ride, which was my first long ride with a power meter and Sunday I got in a 2:20 ABP ride.
Any tips for a PM newbie? I found myself riding differently to not spike my watts up or down. I change gears sooner, go into easier gears sooner on hills, and pedal more on the down hills.
This week I'm planning a power FTP test on Tuesday to get good numbers before my RR. I'll do the run intervals on Wednesday.
@Derrek, only advice on the power is to make sure it's fully charged so you record the power and hr, etc. And then try to be as steady as you can!!!! Good luck!
Sigh - so I just saw my orthopedic surgeon. IMLP is off the table; very possible I'll need surgery - seeing a hand specialist tomorrow. Since this happened the day AFTER the withdraw for partial refund or transfer I think I'm 100% out of luck. Super bummed - - head is in a very bad place right now...
Dropped the bike off at the shop and they're assessing, so I need to call them next. I hope I don't have to buy a whole new bike, since that would just be the icing on the cake at this point...
Best of luck to all at Lake Placid - patience & discipline! Good racing!
Stuart, so sorry to hear this. I think I passed you in the lobby restroom at the Hampton but didn't realize it was you and then I couldn't find you after when the group was standing outside. I'm really sorry about that...I wanted to offer words of encouragement. Don't let your Ironman dreams die because of this unfortunate incident. Regroup and come back next year. Hope to see you at the race if you decide to come spectate or volunteer. It certainly would not be the same as racing, but if you are committed to a room reservation then maybe you'd consider that?
Stuart, back in '10, I had to miss IM AZ due to injuries. I went anyway for a number of reasons. For the IM and EN mojo, sure. But I also went thru registration, got my numbers and, most important, my bracelet. That let me into Transition race morning, and at the finish line in the PM, so I could greet folks finishing. I wad also able to use the bracelet to sign up with ease for the next year. Just sayin'
Don and Al - I appreciate the kind thoughts and encouragement. I'm obviously in a tailspin now. At least the bike only needs a new fork!
I won't be going to LP because going solo for 5 days to a destination race where I ain't racing and the lodging is $$$$ seems a bit much. I was planning on volunteering at IM Moo in Madison, so maybe I'll get a weekend in there as an alternate. I think, based on the shoulder and hand the only thing I'll be able to do in the near term is run - so I'll reset for Dr. David Horton's Mountain Masochist Trail Run in November. It's a very difficult 54-miler... but no IM in 2015 for me as of now
I'm interested in all the US IMs (except Florida) and I've already done Louisville and CDA, so maybe 2016 is Wisconsin, Boulder, or Chat? If work lets up I could try to do Texas in the Spring and then another in the fall (AZ, MD, or back to Louisville), so who knows?
Stuart, such a bummer for this year. Heal up and work to be in a good place for the OS leading into next season.
Campers: What can I say... I wish I could have been there to share in all the awesome work and mojo! This year IMLP is going to ROCK!
Late as usual week long rap up:
Following my double race Quassy weekend which went awesome with a 17 minute PR on Saturday and just missing a PR by less than 5 minutes Sunday (RR delayed but coming). I jumped back into training after only 1 day recovery. May not have been the smartest thing to do but at the time I felt pretty good and had no trouble hitting my 2x1 TP intervals. It wasn't until Wednesday on the bike that I realized my legs were toast. Should have been FTP intervals but could barely muster 173 NP (0.82) so I just went with what I could do knowing I had a long run coming up.
Thursday's long run started with tender legs but within a mile were feeling better. Plan was to run easy until the 7 mile turnaround, letting my pace increase naturally without changing effort. The second half was more focused with an eye on pressing the pace just a bit so my current lap pace was slightly faster than my overall average pace. Finished strong with no fade. Last mile was @ HMP.
Friday's typical long commute home got me to the pool a bit too late. Only had 55 minutes of pool time to work with so after a 100 yd WU decided to do a single long 3000 yd Pull session until closing.
For the 300' Saturday ride I went to Acadia Nat Park for some nice roads and lots of climbing. After a 15 mile, 53' WU @ 171 NP (0.866) I did an uphill FTP Test on Cadillac Mt. The road climbs steadily for 3.25 miles and rises 1000' from the gate. Took exactly 20' with a gradually increasing IF from bottom to top, the final 5' was the strongest @ 237. NP for the test came in at 231, VI= 1.0, AP=230 resulting in a new FTP of 219.5, so I'll call it 220 for now. For the next 60 miles in the 3.5 hrs following the test I rode @ 158 NP (0.80). This got me back to the Cadillac gate on the 4th and final lap of the day and I just had to go one more time ..... a glutton for punishment.... The last climb beginning at mile 78 on the day, was 26' @ 171 NP (0.865). No surprise I was completely spent when I topped out. Good thing my car was only 7 miles away - all downhill from there.
So to recap I rode 89 miles in 5:30, most of that after an uphill FTP test that generated 10 watt FTP bump and still managed to hold 167 NP (0.84) overall.
Sunday I was fried. After some housework and chores managed to on my bike for 86' but instead of ABP @ 85% I struggled to average 151 NP (0.69).
Stuart - was just gutted to hear about your crash, injuries, and that you won't be having the IMLP experience you were hoping for. So very sorry to hear about these unfortunate events, it could have happened to any of us.
A suggestion to consider - if you haven't already, write to the Ironman folks explaining your situation (lakeplacid@ironman.comor call 303-444-4316 Hours: M-F 9 a.m. to 5 p.m. MT). There may be options available to you like deferment, etc. I don't want to get your hopes up, but it certainly can't hurt to ask...
Comments
Stuart sorry to hear about the crash and hope you heal up quickly.
It was great to read the camp working getting done. I had a weekend that was juggles and had to get in my 5h hour ride on Sunday.
On to next week this one was a juggling act.
@Stuart - I hope your feeling better and on your way to a speedy recovery
Since I couldn't make the IMLP Camp, I'm doing a local camp this Thursday - Sunday; race rehearsal plan will be posted in a day or two.
Saturday I had a good 5 hr ride, which was my first long ride with a power meter and Sunday I got in a 2:20 ABP ride.
Any tips for a PM newbie? I found myself riding differently to not spike my watts up or down. I change gears sooner, go into easier gears sooner on hills, and pedal more on the down hills.
This week I'm planning a power FTP test on Tuesday to get good numbers before my RR. I'll do the run intervals on Wednesday.
Dropped the bike off at the shop and they're assessing, so I need to call them next. I hope I don't have to buy a whole new bike, since that would just be the icing on the cake at this point...
Best of luck to all at Lake Placid - patience & discipline! Good racing!
I won't be going to LP because going solo for 5 days to a destination race where I ain't racing and the lodging is $$$$ seems a bit much. I was planning on volunteering at IM Moo in Madison, so maybe I'll get a weekend in there as an alternate. I think, based on the shoulder and hand the only thing I'll be able to do in the near term is run - so I'll reset for Dr. David Horton's Mountain Masochist Trail Run in November. It's a very difficult 54-miler... but no IM in 2015 for me as of now
I'm interested in all the US IMs (except Florida) and I've already done Louisville and CDA, so maybe 2016 is Wisconsin, Boulder, or Chat? If work lets up I could try to do Texas in the Spring and then another in the fall (AZ, MD, or back to Louisville), so who knows?
Campers: What can I say... I wish I could have been there to share in all the awesome work and mojo! This year IMLP is going to ROCK!
Late as usual week long rap up:
Following my double race Quassy weekend which went awesome with a 17 minute PR on Saturday and just missing a PR by less than 5 minutes Sunday (RR delayed but coming). I jumped back into training after only 1 day recovery. May not have been the smartest thing to do but at the time I felt pretty good and had no trouble hitting my 2x1 TP intervals. It wasn't until Wednesday on the bike that I realized my legs were toast. Should have been FTP intervals but could barely muster 173 NP (0.82) so I just went with what I could do knowing I had a long run coming up.
Thursday's long run started with tender legs but within a mile were feeling better. Plan was to run easy until the 7 mile turnaround, letting my pace increase naturally without changing effort. The second half was more focused with an eye on pressing the pace just a bit so my current lap pace was slightly faster than my overall average pace. Finished strong with no fade. Last mile was @ HMP.
Friday's typical long commute home got me to the pool a bit too late. Only had 55 minutes of pool time to work with so after a 100 yd WU decided to do a single long 3000 yd Pull session until closing.
For the 300' Saturday ride I went to Acadia Nat Park for some nice roads and lots of climbing. After a 15 mile, 53' WU @ 171 NP (0.866) I did an uphill FTP Test on Cadillac Mt. The road climbs steadily for 3.25 miles and rises 1000' from the gate. Took exactly 20' with a gradually increasing IF from bottom to top, the final 5' was the strongest @ 237. NP for the test came in at 231, VI= 1.0, AP=230 resulting in a new FTP of 219.5, so I'll call it 220 for now. For the next 60 miles in the 3.5 hrs following the test I rode @ 158 NP (0.80). This got me back to the Cadillac gate on the 4th and final lap of the day and I just had to go one more time ..... a glutton for punishment.... The last climb beginning at mile 78 on the day, was 26' @ 171 NP (0.865). No surprise I was completely spent when I topped out. Good thing my car was only 7 miles away - all downhill from there.
So to recap I rode 89 miles in 5:30, most of that after an uphill FTP test that generated 10 watt FTP bump and still managed to hold 167 NP (0.84) overall.
Sunday I was fried. After some housework and chores managed to on my bike for 86' but instead of ABP @ 85% I struggled to average 151 NP (0.69).
Stuart - was just gutted to hear about your crash, injuries, and that you won't be having the IMLP experience you were hoping for. So very sorry to hear about these unfortunate events, it could have happened to any of us.
A suggestion to consider - if you haven't already, write to the Ironman folks explaining your situation ( lakeplacid@ironman.com or call 303-444-4316 Hours: M-F 9 a.m. to 5 p.m. MT). There may be options available to you like deferment, etc. I don't want to get your hopes up, but it certainly can't hurt to ask...