IMCDA Week 18
Woohoo ~ last official week of training before our taper.
I, like a few others, didn't get nearly the amount of training I was supposed to. Ended up riding for a little over two hours...that's it. Rest of the weekend was spent preparing for the movers to show up tomorrow thru Thursday. But that's ok...we've been building this engine for months and months, and we're ready...hell, we were just tapering for our last big day and Race Rehearsal this weekend:o)
Got my swim in this morning, and going to get some running in once the sun starts to taper a bit...
I am looking at doing my RR on Friday, as I have more "farewell's" than I can shake a stick at coming up this weekend. Anyone do their rehearsal in their aero helmet? I'm debating do part of it in mine until I start to feel like a complete tri geek out on the roads:o) Also trying to figure out how I'm gonna pee on my RR. I bought some new tribe bibs and the front comes way up under me boobies, and isn't stretchable to pee; leg too tight to do it that way too. I'll pee on the bike on race day, but not necessarily a big fan of it during training, and not sure what the fellow hotel guest will think when I come rolling in all stinking like a urinal...going to have to figure out that piece on the run as well, but I will likely just pull down the bib straps for the run.
Anyway, best of luck to you this week. I hope you find the mojo and energy to knock out this one final rehearsal before our big dance...it's kinda like doing the last set in the pool; you'd rather just not do it, but it's the last one, so it's not so bad:o)
On the road to MT the weekend following for a wedding and some relaxing, and might stop in CDA on the way to do a quick ride up and down I95. I've done the race before so know the course, but not with power, and would like to see what the watts look like.
Haven't been able to find an update to water temp yet; still Jun 2 reading of 66.2; though highs in CDA today were around 92, which I think is pretty unusual for there. I'd find it highly, highly unlikely that this wouldn't be a wetsuit swim. Would need to break record June water temps. On the other hand, makes me wish I had a sleeveless wetsuit:o)
Please make sure you have signed up on the team page. I'll send out some notes next week asking if folks want to meet up for a team swim, course recon, etc. Highly recommend that you signed up for the MMS thing as well ~ very helpful. Also, don't forget that our race webinar is this Wednesday at 5PM PST. Lastly, please submit a bio at https://docs.google.com/forms/d/1jsPkOSzvD7M3mz2dJ-u3lQXDWB4ol62hHMTAat8uics/viewform so that fellow EN'rs can get to know our team competing at IMCDA.
Mark
Comments
I inserted a 1 hour bike session Monday along with a nice hilly run. Then I was up all night and after a full day Tuesday I was a zombie, so no training yesterday. Plan to get a quality bike in today prior to the CDA coach thing at 5pm.
Going to nail the RR Saturday, turn it into a "big day" with an open swim prior to the RR in full gear (minus the wheels - rented the day of race so cannot practice in them). Then plan to take bike in for a last minute service Sunday and update the fit.
Good luck all,
DS
Doug, I'm not sure getting the fit updated this close and after your last RR. You want to be comfy (or as comfy as possible) for those 112 miles, and even minor changes can make it a very unfun ride!
Got the long run in 11.3mi in 1:45. No swim for me tonight, kids duty, but will spend some time getting ready to bike Saturday.
There are a few reasons I opted to make some changes on the bike fit. First off, it has taken me some time to realize my left leg has been completely extended. I think this is causing hamstring issues in the left (shorter leg). I had a fit 12 months ago, back when I was truly new to cycling, 23lbs heavier, and I recall the fitter stating he was planning a "non-aero" aero position, mainly because I kept complaining about the position. Lastly, I spent some time with a short course triathlon specialist who looked at my bike and basically told me the set up was identical to his road bike. (I had 6 spacers between stem and fork, with the stem flipped upside down). So, I have gone to a middle ground. I flipped the stem back to normal, put 3 spacers above stem, lowered the seat so the knee was better positioned. I will take my wrench with me Saturday on the final RR to test it, if I am dying I will go back to previous position. I tested it for 70 minutes last night, definitely a different feel, but doable. My biggest concern is my neck. I was having some issues with trap tightness before the changes, and it is predictable that will continue.
Good luck all on the last RR.
We are officially on taper!! WOO HOO!
Glad to see everyone else had a good weekend and are dialing things in. At this point, the fitness is what it is:o)
Really looking forward to meeting you all soon, and seeing you out of the course:o) I'll be sure to follow up quite a bit in the next week to plan out meet ups, etc., for those that are interested in doing stuff like a team swim, bike recon, etc. Will have to figure out a meeting place for the race morning pic, as that whole area is a friggin madhouse on race morning. There's a little statue near the swim course that will likely serve as a meet up place.
Anyway, have a great taper.
Mark
Everyone is ready to move consistently through the day.
weather is looking good so far.
water temp is what currently? (i can't find reliable site)
feeling good on my end.
Feeling ready(ish) and looking forward to meeting everyone!
was ready last weekend. will hopefully still be ready in 1.5 weeks.
arm coolers. ice bag. hot should be fun though humidity probably better the the recent texas race. bring swim skin for the vague possibility of water over 76 degrees.
Hey all,
the work is in
enjoy the taper and don't sweat the small stuff...only thing you need to do now is enjoy the taper,don't get sick and possibly reduce your calorie intake as the training is soooo much reduced you don't need to eat like you were(stay hydrated)...if your really freaking out start getting checklist punched for gear etc...over and over and over
see you all next week
james
the silent team member
DS
there is a heat pace adjustment calculator somewhere.
maybe in the Wiki.
Doug - it is shocking how MUCH you need to slow down as it gets hotter. 4-5 years ago, I helped another EN member create an algorithm to aid in that - the heat pace calculator robin mentions. Here's a link to that: https://app.box.com/s/0sh530z6qjcf8k0oe4cc
I don't know if that calculator still works. I do know that it was eerily accurate in predicting my IM run times after the fact when I fed in my data from various hot races (and I've done a few!) that I did. It's best used as an expectation setter, to give an idea of how much you must slow down if you expect to keep running, or even finish, when temps start going north of 65-70F. YOU NEED TO THINK ABOUT GOING SLOWER EVEN IN THE 70s and 80s!!!
Easier, and maybe better, IMO, is using HR (and RPE, if you are experienced enough) to manage race day pace. At the very end of the Ironman Section of the Master Race Execution page there are several links about using HR to pace the marathon, and a blog post from the coaches about racing in the heat.
(http://members.endurancenation.us/Resources/RacingMemberCentral/RaceExecutionDetails/MasterRaceExecutionPage(HalfFull).aspx)
Keep in mind the three things you MUST DO:
Finally, a little story to emphasize the value of slowing down, IM CDA, 2006, it was about 90F on the run. I was 6th place coming off the bike, and since I hate the heat, I was feeling pretty depressed. But I kept trudging along, and by mile 14-15, when I saw my wife, I said, "I'm done racing; I'm just trying to survive" I kept running, slowly - nearly 11 minute miles, and my LRP was about 9, and by mile 23 had passed all but 1 of my AG competitors. At the mile 23 aid station on the uphill near the end of the stretch along the lake, I passed the last one. Half a mile later, he stopped to rest in the shade in the neighborhoods. He fell asleep, and ended up 6th. My marathon split was 4:39; three years later, in temps in the low 50s, I went 4:09.
DS