Interesting week trying to absorb both the work from Camp and all the information picked up. Unforeseen maintenance kept me off the bike this week, which might have been a good thing from a recovery point of view. Had a good swim on Tuesday, a great long run on Thursday (yes, I could still feel the Camp miles) and a fantastic long swim today. I am a strong swimmer but with all the bike and run focus I wasn't sure where I would self-seed myself. But after today's 2.4 mile effort in open water without a wet suit, I've got that piece of the puzzle locked in. Now, I just hope my long ride and brick run tomorrow and Sunday's ride go as smoothly. Have a productive weekend everyone!
I ran 40 min with 2 Z4 intervals per plan then jumped on the bike for 5 hours. At the 10 minute mark...flat tire! I changed it and had no spare CO2 or tube after using the ones I took with me, so I rode to the nearest bike shop and bought extras. I will give my self a pat on the back for starting over and not counting the first 20 minutes...that's not like my old self Later, I couldn't help but thinking that as I looked at my watch and it read 4:44 that Coach P would be done and I'm only at mile 80! LOL Good day overcoming some obstacles. Oh...and my PowerTap starting fritzing out on me again. This happened on Sat at Lake Placid camp. It reports power to my watch for awhile and then nothing for a few minutes, then reports power again and so on. I put a fresh battery in at the start of the ride. I guess I'll be sending it back to PowerTap to be fixed. So, if you look at my data on Strava, it's not right - I suck, but not THAT bad!
Update on my RR#1/camp weekend. I had to change my original plans due to family stuff but still got the training in. Did the 4400 yd swim Friday vice Thursday, then got on the bike a few hours later for 111 miles/6 mile run. Saturday's ride was on a very hilly route (Skyline Dr) with 7,600 elevation gain.
The Good: - swim went very well. I hit the lap button every 1000 yds and the first 1000 was the slowest, 2nd and 3rd were about the same and 4th was the fastest. All were within a few seconds of each other, so very consistent.
The Bad: RR#1 bike ride was to be between 150 and 157 NP (IF .65-.67) but actual NP was 166 / IF .72. I couldn't slow down to hit my paces on the run! Goal was Z1/8:15+30" for 3 miles, then Z1 for 3 miles. I ended up running 8:08, 8:05, 8:05, 8:38 (walked while taking gel/salt tabs), 7:53, 7:57. I need to work on slower running.
The ugly: My first crash ever...it was bound to happen, eventually. At the very end of Saturday's ride, while in the parking lot I went over a speed bump way too fast and flew off the bike. Skinned up my right shoulder (I hope that's the only damage) and had a few other minor scratches. I'll see how I feel in the morning. Bike seems ok...I rode it to my car and will get it check out next week. Depending on how I feel, I might make Sunday's long run a Z1 run for 135' vice a progression run.
Lessons Learned 1. Stick with your bike nutrition plan. For ride #1, I didn't keep up with one bottle per hour making me short on calories and slightly dehydrated. 2. This is my second week with a PM and it feels like a limiter right now; need to adjust how I ride to hit my numbers 3. Ride #2 went much better with taking in fluids plus I added a power bar and gel. 4. My Legs on ride #2 felt much stronger than I thought they would and handle all the climbing quite well. Actually the most painful part was where you make contact with the saddle. 5. The time difference in swimming a little harder is not worth the additional energy expenditure. 6. Running Z1+30" is much harder than it sounds.
@Ed/Charles - how are the knee issues healing? Hoping your healing processes are as consistent as the work you guys keep putting up. Post CAMP week is tricky trying to get through the cobwebs, recover and get back mentally/physically in the right place to complete the last remaining weeks of IM training.
@Don - in my view, 80 miles is just a SOLID ride coming off of that CAMP week volume. HUGE bro!
@Derrek - your camp week volume and results looks like a veteran! nailing it all and coming in strong with and 16+ mile run on day 3! Damn! btw, how is the shoulder from the speed bump crash? Healing vibes!
Tim C. placed first in his AG at Patriot Man HIM yesterday - just an amazing performance across the board from him - As usual!
SS Update:
Took Monday off, bricked on Tuesday (prob too soon).
Swam only Wed then ripped my legs off on Thursday (definitely not the best idea post CAMP week).
Ran Friday and did a 1X3800 swim.
Wake up at 4:30 on Sat and run 4.5 with a 1X1 and feel crappy - I immediately know that a quality Century ride is not going to happen, so I stand down for the day.
Make up my mind to do Long run on Sunday no matter what. Get up, feel tired, execute the long run with elevated HR and let the paces fall where they fall. 18 miles but slow given the HR/fatigue issue.
Not sure if I am mildly sick or still fatigued but, it is annoying! 29 miles running since Friday and no long bike.
Solid work, people. I, on the other hand, am a slack-a#$. My flight home from camp proved more difficult than I anticipated, spent a few hours (or was it a week?) in an airport hotel in Philadelphia (insert W.C. Fields quip here) and finally made it home early Tuesday morning. Tuesday: Reassembled my bicycle. Slept. Wednesday: Electricity went out, so the treadmill wouldn't work, the pool closed, too much lightening to run or bike outside. Stretched, caught up with family. Slept. Thursday: Ran 10 miles in the a.m., felt good. The knee that whined at me at the end of the run in LP didn't make a peep. The electricity was still out when we left town. Drove to Galveston with the family, arrived midnight. Friday: FTP workout on great flat and smooth Galveston Island to Surfside roads. Rode hard, .90 IF for an hour and a half, felt good to be on the bike again. Saturday: Calculated fluids and nutrition for 5 hour ride, but ran out of fluid @ 3:50, 70 miles, heat index 95 degrees F. and IF of .76. Suddenly, I knew, after the 8 X 20', nothing good would happen after this on the bike today. This is why the Wednesday and Saturday rides are separated by Thursday and Friday. Swam in the Gulf waves for an hour and a half, then slept before joining the family for a wild marathon card game until midnight. Sunday, (today): Ran early, with a Z4 mile. Swam in the Gulf for an hour. Long (Sunday) bike ride deferred until tomorrow (Monday) a.m.
I'm in Galveston with my wife, 2 daughters and a daughter-in-law, 4 grandchildren, siblings, their families, and my mother and her companion, 15 of us in all. If nutrition is the fourth discipline of triathlon, self-differentiation within the family is the fifth. I think I'm within a few pounds of racing weight now because my mother keeps saying, "You need to eat more, you've gotten too skinny." Her companion: "Have another glass! Don't make me drink this whole bottle of wine all by myself!"
Next week will be challenging with more family travel, but I'm arranging and planning carefully and amassing some SAUs for the final push and trip to LP in July. Happy Fathers' Day, guys.
@SS... you single handedly make IMLP worthwhile.... Thanks for leading us ... I really appreciate it !
Totally impressed with the group as a whole... Sure , lots of bumps along the way , fatigue , schedules , even crashes , but everyone is thinking , adapting, and being smart...The next 5 weeks are finding that balance of what works for each of us....
Wrapped up this week with just under 11hrs but lots of intensity... Raced Patriot HIM hard yesterday and I'm really feeling it today... Woke up to hard rain this am , bagged the planned recovery swim in favor of pancakes... Where have I heard this before? Oh yeah 2 weeks ago after Quassy .... Anyway took another rare and much needed ZERO day today.... Afternoon nap and dog walk done! Tomorrow will be easy swim/spin and then back to business on tuesday... Feeling like I got all my speed back and now I have 3 weeks to add the far on top...
@SS - Thanks! Seems like the only body damage from my crash is a skinned up shoulder, about a 1.5" circular skinned area. It didn't bother my during today's LR. So, I'll have to avoid pools until it starts to heal, but I do have OWS opportunities twice a week.
To conclude my camp weekend, I had an interesting but Ok 16 mile run. At 8:30 the sun was fully out and humidity high, which cemented my decision not to do a progression run. It took the first 6 miles to work out the muscle soreness from Friday and Saturday. For the most part my legs were good until going up hills...my glutes were really working on the hills. This was an exercise of controlling my pace to keep my HR in the low 140s. My hydration plan worked very well. I did 9 miles looped back to my house to refuel and ran 7 more. I fueled with Gatorade Endurance, taking it in at least every mile; S!Caps and Powerbar gel every 30 mins starting at the 1 hr mark. Now my family is letting my rest in peace; after all, it is Fathers Day.
I'm planning to make Monday and Tuesday recovery days only doing very short easy runs to get the blood flowing to my muscles. Wednesday will be OWS and maybe an easy spin on the bike or trainer. Thursday back on schedule.
I too had a few days of travel on the way home from camp. Got home Tuesday evening - I don't think 2 1/2 days in the car was a good choice. Next time, I will work my way to camp and come straight home. Wednesday, I was tired and had a lot of admin. stuff to get cleaned up. Ran Thursday in the humidity and it didn't go well. Bagged it at 7+. Saturday was a modified day. 90 min. of ABP and a 30 min RP run. Took the first hour to find the groove. Run went very well. Today, 1x1 brick to 5 hour ride. 100 miles on the neighborhood flat loop. Now the legs are tired and I'm having a fathers day beer.
Do we go back to 14? Repeat 16 (as if we didn't go to camp)?
For those that are adding up TSS, I have never been clear on how TP/WKO+ assigns TSS to run & swim? are you using the straight #s from run & bike without adjustment, how do you get swim TSS? I thought there was always an issue with that? please detail as I'd like to figure mine out for the last 6 weeks.
thanks!
now for my screwed up weekend...
Friday's plan was ride 2 hrs in the morning on the tri bike and to MTB - 2-3 hrs which would generate 50% of that time as ride time...
On the road ride in the am, Di2 RD crapped out after 45 minutes, so I had to nurse it home in low gear and got a lot of high cadence practice . when I went MTB later, I made an audible call in the parking lot to NOT wear pads, friend said he takes it easy and walks a lot of obstacles, despite that fact that he is one of the baddest ass bikers I know. He carries around 4.25 watts/KG and having done many MTB distance races... This also after a FB discussion with Michelle Moreno recommending my body armor.. about an hour in on a perfectly easy wide trail downhill, bike hit a wet rock, lost traction and down i went.. (did i mention how FN humid it was??!!!)
@ Scott in TP go to your name, settings, zones..... Same place you should have your bike power set up? Enter your threshold time for swim (pace per 100) and Enter you threshold pace for run.... What are those numbers? You'll probably get a lot of answers.... I have decided to use 40minutes of each sport as my thresholds so its even across all three.... Threshold is supposed to be the power/pace we can hold for 1hr right...
Bike- I use the classic 2 x 20 (2') 42min NP for my FTP or the current power curve for the bike.... whichever I feel is more appropriate (they are very close)
Swim- For the swim have have done a couple 1000yd TT's this year at a 1:30 pace (15min) so if I was swimming OWS without wetsuit I would add a couple seconds and call it 1:32 for the 40 min instead of 15min like the test... But I have adjusted that pace for wetsuit season to more correctly reflect the much faster paces I swim with a wetsuit... I took my 1:30 test and subtracted 5 sec per 100 to give me 1:25 per hundred threshold pace.... Since I just swam a 1:27 pace at Patriot HIM yesterday I think its a good estimate.
Run- again thinking 40 minutes.... I do a 5k test (around 20 min) then round up 6-8 sec for my estimated 40-45min 10k time....
As long as your close its all good enough...
Riding a MTB is better than not riding at all... But we are close enough to IMLP if at all possible ride the TT bike and avoid MTB... specificity and maybe less chance of injury... Very nice run and looking lean but bruised !
Regarding the power numbers...you may be testing in the next week or two. Bear in mind that at this stage of IM training, the cumulative fatigue and daily workouts often lead to an underestimate of FTP. My suggestion: based on your race rehearsal performance, I would go with an FTP of the *higher* of any FTP test and 244 for your FTP. If you went 166 NP for 6 hrs 45 minutes, and were able to follow that with (a) your six mile run, (b) another ride the next day and (c) your long run on Sunday, then you certainly should be able to do that again in your next RR. Assuming you are mortal, that 166 was probably something like 68% of your FTP.
Regarding Monday and Tuesday - take VERY SERIOUSLY the coaches' instructions on those two days, which basically say, "Do nothing on Monday. Swim on Tuesday ONLY if you are feeling well rested." Running, even recovery running, on Mon and Tues will not add anything to your fitness, and will only present a risk of overuse injury, especially considering that your body really wants to spend some time healing itself from your bike crash, to say nothing of the Camp Weekend. Though minor, it's still a trauma your body wants to repair. Let it do its work.
Many folks find that the next 2-3 weeks they are walking on a knife's edge between feeling fit and feeling totally fatigued and "not able to hit my numbers". Five weeks from now, you'll do better having rested the next two days.
@ Scott - damn, that's some goose egg! AH, brings back memories of days on the trails...
TSS for swim. I just do a manual entry, based on time and intensity of the workout. I use an IF of anywhere from 0.76-0.8. Some people simply put in a TSS equal to the number of minutes spent swimming (which is about 0.78)
For the run, I simply enter into the "Pace Training Zones" section the same pace I use for EN workouts, the "TP", based on a 5K race. It works out to 45:52 for 10K, compared to my most recent 10K of 44:50.
@Al - Thanks a ton for the feedback and advice...please keep it coming as this is my first rodeo with a PM and following EN training. I will increase my FTP from 230 to 244. The 230 FTP came from a test last Wednesday, which was my first outside power test. Thanks!!
I ended up doing my RR Sat-Mon...today. I did not get to do a swim since I was struck with a kidney infection Tues-Fri! However by Sat I was READY to make things happen....well was having a great ride was on a great target pace and at 2:45 POW, it was a flat :-( Changed the flat, all was good and off my buddy and I went....at 3:01 Pssssssss, yep another flat! Limped my bike to the shade, we were in BFE, and a nice gentleman observed us changing the flat...we were nice since we were on his land and knew we may need additional help...we were also in the middle of a hidden fire ant pile! Ouch!! We get flat changed...the tube doesn't hold air. I try for my buddies tube but valve with valve extender not long enough. I begin to patch the first tube in hope of getting this ride done! Meanwhile a very nice neighbor that had been watching us from across the street brought us some cold water :-) Get tube patched ready to go...gradually letting air in and pssssssd...yep, another flat! Out of tubes at this point we called for help. The landowner came back and brought us more cold water:-) I often rely on the kindness of stranger. Sat...3 hr ride...it is, what is.
Make contact with friends to get this ride done on Sunday. We start at 6 and all things clicked! Yay. Was able to conquer 95 miles, threw in lots of solo climbing the last 2 hrs so that I could climb on tired legs. At the car, changed into a run shirt, drank a bunch of liquids knowing that with the kidney issue I needed to stay hydrated then hit the trail. Ended up with a decent 45 min run, ran out of water, felt like I was running in Qatar and decided I could be done. Overall I was ok with the pace I maintained on the dirt trail.
This morning alarm set early since we are in a heat advisory for the 8th day! Gross. Set out with my 70 oz of water...it was painful going uphill because of the heavy pack and cumalitive fatigue but I trudged on. Then I found a quarter and somehow that silly quarter, held between my thumb and forefinger got me through several miles. Mike 11.62 was at the top of a hill and has a favorite gas station...I made a deal with myself that I could stop in and get some Gatorade and Coke to finish up my journey while running on the face of the sun at 8 AM! I finished the last several miles on a 10:30 pace. Very happy with that.
Was supposed to have an hr massage this afternoon by my fave therapist, but she was able to get me in for 2 hrs! Wahoo!
I head to Placid on Wed for training and am excited to see the course! Sad that I'm not with EN peeps!
@Mandy I'll be in Placid from friday-monday... Edwin Croucher and his brother will be in town doing the Tupper Lake HIM ... I have plans to meet up with them on fri or sat night... If your still in town we should meet for training and or you could meet with us then.... my cell is 603-512-7536
Sorry for not doing a better job keeping up with the posting. Too much other stuff going on along with my "Analysis Paralysis" pasted below..... Too long but I really felt the need to dig into the data and understand how my RR #1 went so I can better prepare for RR #2.
Read on if you don't have much else to do.....
Race rehearsal / camp week rap up
Thursday was the planned long OWS.I intended to get the full 2.4 miles in but big waves and whitecaps forced me to alter my route after beating into the wind and waves for half a mile.I turned around and fought my way back and once I had an island between me and the wind I was able to finally find a groove and stop thrashing.Ended up measuring 2.0 miles via Google Earth, time 1:14.Rough swim…..
Had taken Friday off from work for RR #1 but got a frantic email from the company President at 3:30 AM… ‘…he needed a set of maps ASAP’ and was on his way to a Board meeting in Boston.Bummer, I had to go to the office gggrrrrr….The good news was that by showing up for 30 minutes on a vacation day, I don’t get charged a vacation day, sweet!
Setup: Got to MDI a bit later than expected but missed all the rain.Parked at Bear Brook picnic area, an underused place with a bathroom and fountain for refuel stops on laps 2 and 4.The plan was 5 laps on the Loop Road, approx. 95 miles with lots of elevation with the possibility of a climb up Cadillac on the last loop.My goal watts for the day was going to be a stretch @ 165 (IF=0.75) understanding that it might cause a lot of suffering and require recalibration for RR #2.
Bike:Cannondale Slice w/Ultegra drive train; Conti Gatorskins, training rims, PowerTap, no disc cover; 3-26 oz Purist bottles (seat tube, 2 behind seat); Joule & Garmin 500 in cockpit. Kit was the old style EN tri shorts, EN bike jersey, Giro Air Attack helmet, Tifosi Vogel shades, and Shimano TR32 shoes.
Nutrition plan: PBJ 3 hrs pre-ride then 275 cal, 400 mg Na per hour on the bike.PB gel x2 with water on the run.
Temps in low 60s to start, upper 70’s later; very low humidity, wind 15 NW.Perfect weather.Started at goal watts instead of easing into it per protocol partly due to exuberance, but mostly poor discipline.By mile 15 of the first lap I was realized my stretch goal was not going to be sustainable.As I started lap 2 I backed off and targeted 160-162, a minor change but a smart one in retrospect.
Pit stop on lap 2 went way too long (5:15) between using the head, getting powder from the Element and filling bottles. Poor planning on my part so I made sure I carried my powder for stop #2 and was able to get that into my bottles while climbing a hill just before the second pit stop.Did much better time wise too (2:22 which also includes 55 seconds for a roadside pee stop).
On lap 5 I knew I was going to be short on time and miles so decided to make a partial ascent up Cadillac Mt to ensure I got my 6 hour ride in.The climb began at mile 89 and was 5.5% for 20:30 holding 168w (0.764 IF) and 1.01 VI. Took 5:31 to descend due to slow traffic (85w, VI=2.24) and had to ride the brakes.Wanted to finish the climb but was didn’t want to compromise my RR run.
Average Lap Split details: 1:08:48; 160 NP; 154 AP; 0.727 IF; 1.04 VI; 18.7 mi; 1428’
Ride time for each lap was between 0:01:39 faster and 0:01:41 slower than the average so fairly consistent over the day (excludes Cadillac climb portion).
· Lap splits were determined using GPS location, validated via time stamp, distance and elevation.
· For loop-time validation the Ride Total (sum splits) is 13 seconds long compared to the Ride Total (WKO+) so not a big issue there.
· For length & elevation validation, I calculated the variations per lap as compared to the averages and found mileage variation to be +0.09/-0.07 miles; and the Elevation variation was +36’/-34’.
These validations provided reasonable confidence in the split calculations and the resulting lap averages.The table below shows the lap split metrics and includes the partial climb up Cadillac on the last loop as a separate feature.
I felt the ride went very well.No nutrition or gastro issues, no hydration issues.Fit and position were good.Gearing with my Franken-cassette was awesome.
The RR brick run was over rolling terrain, not as steep at LP but enough to make it real.No issues on the run which were mostly at my GRP.While it did get more challenging the last mile +, that was mostly due to the long 1.5 mile uphill section climbing about 340’.I felt that I could have done another 10+ miles at or near that pace before the suffering really started to set in.
· Old style LG tri shorts are more comfortable than the new longer shorts
· Wearing a jersey for pockets and sun protection is the best
· Start easy on the bike – no more than 68-69% (152w) then ramp up to max 72% (158w) after 25-30 minutes
· Less is more nutrition – don’t try to add calories, 275 works, more never has.
· Tried gel from a FuelBelt bottle and did not like it. Prefer the foil pouch.
· Denny’s Lumberjack Slam is a great recovery meal
Camp Ride #2
While I would have liked to get the full 112 ride in on day 2, I just did not have the time (or energy) to get it done.Rode from home on a loop I often do.Easy rolling hills going out.Climbing rollers in the middle.Long flats on the return.Convenient stop for water at mile 36 – filled 1 bottle to make 4 for the day.Bike nutrition 4 – 26 oz, 275 cal, 400 mg Na+ (Drank 3.5 bottles).
I could tell by the end of the ride I was pretty well spent.Not quite a bonk but would have trouble to go another 50 miles at that pace.
Camp Long Run – canceled.
Sunday’s long run ended up getting canceled.There was a local half marathon but between my fatigue, the torrential rain and needing to prepare food for 12 people and travel to my father-in-law’s for Father’s Day, I just decided it was not worth the risk of injury or over-training.Father’s day was a nice day to rest and recover, so that is what I did.
As always, comments, suggestions or criticisms encouraged
Swim- no comment other than I hear ya.... rough water sucks.... had a north wind today in my swim and I did a 14:10 on lap 1 North and then 15:45 for lap 2 North... for comparison I swam the same segment yesterday in 13:17....
Day 1 ride... in a word Awesome... sure you may have started out hard but only went from 163 NP to 158NP over 6 hrs.... After 5hrs of riding you did a 20min interval on Cadillac at IF .76 .... That is a confidence builder and proves how strong you are.... Now you know what you are capable of @ 5hrs and beyond , remember that on Race day and don't allow that fade to happen... Run = routine for you.
Day 2 Ride....I'm not a fan of back to back long rides... Another 3.5hrs at IM pace is great...
Day 3 Run bagged? yeah it would be nice to get that in but your a runner , with nothing to prove physically or mentally ! Between life and your smart choices of recovery I think you did the right thing... Couple more long runs coming up anyway!
This training cycle has been generally good and while absolute power is still below my 2011 build, I feel I am in much better condition mentally and physically.
Steve, Really great job putting together and understanding what works. Very well thought out, executed, and de-briefed RR. I like how even your ride effort was on such a hilly route.
On Wed, got my bike in but had to cut my run short due to pain near my groin area, around where your hamstring ends near your butt, on the inside of my thigh. I slowed down to see if it would subside, but it did not so I walked home after running one mile since Thursday's long run is much more important. I had a decent run on Thursday, although I was not able to increase to Z2 pace per the plan, so it was all Z1 pace. I felt good after, no pain. This morning, I went for my 45 min optional run and felt fine for mile 1 and then the front side of the same leg began to hurt like on Wed. Again, I tried to run slow and the pain kept returning, so I walked home. I don't know if I should "man up" and run through this pain until it (hopefully goes away), but I don't want to be the knucklehead that does that and ends up causing a real problem. Am I taking the correct approach? I'm trying to "protect" those key workouts by not pushing, but I don't want to fall behind on training either.
@ Don - the last thing you want to do is get an injury this close to the race. You made the right call to stand down and walk.
Not sure what the issue is but with the big volumes these past few weeks there is a huge potential for fatigue related injuries. You may want to post the specifics in the Med Forum before you decide on what course of action to take this and next week.
@ Don - pain *while* running at this stage in IM training is, IMO, an indicator to stop all running for a bit, rather than "run thru it". I take the latter approach in the Off/Out Season with good effect, but during IM training, I take no chances. EG, in 2011, @ about this stage pre-IM AZ, I got a BAD pain of Plantar Fasciitis when out for a long run. I had to walk home. I took 8 days off running, and ended up with a very satisfactory race and marathon despite doing no "speed" work, and no run longer than 1 hr 50 min from that point on. Your issue, I bet, has to do with fatigue messing up your running form. Sounds like you might need to do what I just did earlier this week, after showing some other signs of fatigue (extra sleep, loss of weight). I took Wed completely off, skipped the run TP intervals and one other run session, and cut one swim session in half. That did the trick: I came back yesterday with good effect on bike FTP intervals, and an excellent long run of 2:30/17.25 miles today. Sometimes a day of complete rest works wonders from both a physical and mental perspective
NB: if you do drop a workout, don't try to "make it up" during the rest of the week - that just compounds the fatigue problem.
Don, I completely agree with the great and powerful Al. Better to take a few days and move past. I have never had a pain that gets worse during a run that trying to power through helps. Generally, if it gets worse as the run goes on, it's not a good thing. You have to remember, pain is your body's way of telling you something is wrong. If you are hurt, you can't start. We still have a month to go. Missing one long run shouldn't make a material impact on your run time. My marathon plan that I follow has a big run week followed by a reduced milage week before the miles go back up. Has worked very well for me.
@ Al. I appreciate hearing your advise on taking a day off. This will be my first IM full distance race and I have taken a few days off because of being tired sometimes mentally, sometimes physically. I have told myself it is ok. It is also great to hear it from someone with so much experience at this game. A little validation from a WSM never hurts.
So, my Camp was last weekend and this has been a strange week for me as I absorbed the Camp fitness and recover from by bike crash. Mentally, I felt like I do after a successful major race: goal achieved, take a break, reduce training. Camp was a big training weekend and the past few days I've lost some motivation to train. I took Monday and Tuesday off and forced myself out to do the FTP intervals Wednesday. Once I got going, all was good; it just took a lot of convincing myself to do the workout. Thursday's long run was a crash and burn...my running stats looked good but energy level steadily decreased after mile 10 and I cut it off at 2 hrs. I'm blaming it on fatigue from Camp and the 100% humidity. Plus, I had GI issues and was lucky finding a bathroom (no more evening LRs). I've noticed my weight jumping around. I was up 4 pounds the Monday and Tuesday after Camp (yes, I ate a lot Sat and Sun), and today I'm down 5 pounds at my lowest weight. I also, have a new record-low resting heart rate. It's been 45 bpm for the past year+ and this week it's 42 bpm. These are just numbers I monitor. On to the long rides this weekend. We're supposed to have t-storms most of Saturday so I might have to do one of SS 4 hr trainer rides. :-)
Comments
Interesting week trying to absorb both the work from Camp and all the information picked up. Unforeseen maintenance kept me off the bike this week, which might have been a good thing from a recovery point of view. Had a good swim on Tuesday, a great long run on Thursday (yes, I could still feel the Camp miles) and a fantastic long swim today. I am a strong swimmer but with all the bike and run focus I wasn't sure where I would self-seed myself. But after today's 2.4 mile effort in open water without a wet suit, I've got that piece of the puzzle locked in. Now, I just hope my long ride and brick run tomorrow and Sunday's ride go as smoothly. Have a productive weekend everyone!
I changed it and had no spare CO2 or tube after using the ones I took with me, so I rode to the nearest bike shop and bought extras.
I will give my self a pat on the back for starting over and not counting the first 20 minutes...that's not like my old self
Later, I couldn't help but thinking that as I looked at my watch and it read 4:44 that Coach P would be done and I'm only at mile 80! LOL
Good day overcoming some obstacles.
Oh...and my PowerTap starting fritzing out on me again. This happened on Sat at Lake Placid camp.
It reports power to my watch for awhile and then nothing for a few minutes, then reports power again and so on.
I put a fresh battery in at the start of the ride. I guess I'll be sending it back to PowerTap to be fixed.
So, if you look at my data on Strava, it's not right - I suck, but not THAT bad!
Stats:
Ride #1 - 110 miles, 6:45, 349 TSS, .72 IF, 166 NP, 1.06 VI, 5,800 elev gain
Brick Run: 6 miles, 48:49
Ride#2 - 74 miles, 5:38, 278 TSS, .70 IF, 162 NP, 1.09 VI, 7,600 elev gain
So here's the good, bad and ugly.
The Good:
- swim went very well. I hit the lap button every 1000 yds and the first 1000 was the slowest, 2nd and 3rd were about the same and 4th was the fastest. All were within a few seconds of each other, so very consistent.
The Bad:
RR#1 bike ride was to be between 150 and 157 NP (IF .65-.67) but actual NP was 166 / IF .72. I couldn't slow down to hit my paces on the run! Goal was Z1/8:15+30" for 3 miles, then Z1 for 3 miles. I ended up running 8:08, 8:05, 8:05, 8:38 (walked while taking gel/salt tabs), 7:53, 7:57. I need to work on slower running.
The ugly:
My first crash ever...it was bound to happen, eventually. At the very end of Saturday's ride, while in the parking lot I went over a speed bump way too fast and flew off the bike. Skinned up my right shoulder (I hope that's the only damage) and had a few other minor scratches. I'll see how I feel in the morning. Bike seems ok...I rode it to my car and will get it check out next week. Depending on how I feel, I might make Sunday's long run a Z1 run for 135' vice a progression run.
Lessons Learned
1. Stick with your bike nutrition plan. For ride #1, I didn't keep up with one bottle per hour making me short on calories and slightly dehydrated.
2. This is my second week with a PM and it feels like a limiter right now; need to adjust how I ride to hit my numbers
3. Ride #2 went much better with taking in fluids plus I added a power bar and gel.
4. My Legs on ride #2 felt much stronger than I thought they would and handle all the climbing quite well. Actually the most painful part was where you make contact with the saddle.
5. The time difference in swimming a little harder is not worth the additional energy expenditure.
6. Running Z1+30" is much harder than it sounds.
@Ed/Charles - how are the knee issues healing? Hoping your healing processes are as consistent as the work you guys keep putting up. Post CAMP week is tricky trying to get through the cobwebs, recover and get back mentally/physically in the right place to complete the last remaining weeks of IM training.
@Don - in my view, 80 miles is just a SOLID ride coming off of that CAMP week volume. HUGE bro!
@Derrek - your camp week volume and results looks like a veteran! nailing it all and coming in strong with and 16+ mile run on day 3! Damn! btw, how is the shoulder from the speed bump crash? Healing vibes!
Tim C. placed first in his AG at Patriot Man HIM yesterday - just an amazing performance across the board from him - As usual!
SS Update:
Took Monday off, bricked on Tuesday (prob too soon).
Swam only Wed then ripped my legs off on Thursday (definitely not the best idea post CAMP week).
Ran Friday and did a 1X3800 swim.
Wake up at 4:30 on Sat and run 4.5 with a 1X1 and feel crappy - I immediately know that a quality Century ride is not going to happen, so I stand down for the day.
Make up my mind to do Long run on Sunday no matter what. Get up, feel tired, execute the long run with elevated HR and let the paces fall where they fall. 18 miles but slow given the HR/fatigue issue.
Not sure if I am mildly sick or still fatigued but, it is annoying! 29 miles running since Friday and no long bike.
On to week 16!
SS
I, on the other hand, am a slack-a#$.
My flight home from camp proved more difficult than I anticipated, spent a few hours (or was it a week?) in an airport hotel in Philadelphia (insert W.C. Fields quip here) and finally made it home early Tuesday morning.
Tuesday: Reassembled my bicycle. Slept.
Wednesday: Electricity went out, so the treadmill wouldn't work, the pool closed, too much lightening to run or bike outside. Stretched, caught up with family. Slept.
Thursday: Ran 10 miles in the a.m., felt good. The knee that whined at me at the end of the run in LP didn't make a peep. The electricity was still out when we left town. Drove to Galveston with the family, arrived midnight.
Friday: FTP workout on great flat and smooth Galveston Island to Surfside roads. Rode hard, .90 IF for an hour and a half, felt good to be on the bike again.
Saturday: Calculated fluids and nutrition for 5 hour ride, but ran out of fluid @ 3:50, 70 miles, heat index 95 degrees F. and IF of .76. Suddenly, I knew, after the 8 X 20', nothing good would happen after this on the bike today. This is why the Wednesday and Saturday rides are separated by Thursday and Friday. Swam in the Gulf waves for an hour and a half, then slept before joining the family for a wild marathon card game until midnight.
Sunday, (today): Ran early, with a Z4 mile. Swam in the Gulf for an hour. Long (Sunday) bike ride deferred until tomorrow (Monday) a.m.
I'm in Galveston with my wife, 2 daughters and a daughter-in-law, 4 grandchildren, siblings, their families, and my mother and her companion, 15 of us in all. If nutrition is the fourth discipline of triathlon, self-differentiation within the family is the fifth. I think I'm within a few pounds of racing weight now because my mother keeps saying, "You need to eat more, you've gotten too skinny." Her companion: "Have another glass! Don't make me drink this whole bottle of wine all by myself!"
Next week will be challenging with more family travel, but I'm arranging and planning carefully and amassing some SAUs for the final push and trip to LP in July. Happy Fathers' Day, guys.
Totally impressed with the group as a whole... Sure , lots of bumps along the way , fatigue , schedules , even crashes , but everyone is thinking , adapting, and being smart...The next 5 weeks are finding that balance of what works for each of us....
Wrapped up this week with just under 11hrs but lots of intensity... Raced Patriot HIM hard yesterday and I'm really feeling it today... Woke up to hard rain this am , bagged the planned recovery swim in favor of pancakes... Where have I heard this before? Oh yeah 2 weeks ago after Quassy .... Anyway took another rare and much needed ZERO day today.... Afternoon nap and dog walk done! Tomorrow will be easy swim/spin and then back to business on tuesday... Feeling like I got all my speed back and now I have 3 weeks to add the far on top...
KMF IMLP 5 weeks!
To conclude my camp weekend, I had an interesting but Ok 16 mile run. At 8:30 the sun was fully out and humidity high, which cemented my decision not to do a progression run. It took the first 6 miles to work out the muscle soreness from Friday and Saturday. For the most part my legs were good until going up hills...my glutes were really working on the hills. This was an exercise of controlling my pace to keep my HR in the low 140s. My hydration plan worked very well. I did 9 miles looped back to my house to refuel and ran 7 more. I fueled with Gatorade Endurance, taking it in at least every mile; S!Caps and Powerbar gel every 30 mins starting at the 1 hr mark.
Now my family is letting my rest in peace; after all, it is Fathers Day.
I'm planning to make Monday and Tuesday recovery days only doing very short easy runs to get the blood flowing to my muscles. Wednesday will be OWS and maybe an easy spin on the bike or trainer. Thursday back on schedule.
Happy Father's Day to all the dads out there.
Do we go back to 14? Repeat 16 (as if we didn't go to camp)?
thanks!
now for my screwed up weekend...
Friday's plan was ride 2 hrs in the morning on the tri bike and to MTB - 2-3 hrs which would generate 50% of that time as ride time...
On the road ride in the am, Di2 RD crapped out after 45 minutes, so I had to nurse it home in low gear and got a lot of high cadence practice . when I went MTB later, I made an audible call in the parking lot to NOT wear pads, friend said he takes it easy and walks a lot of obstacles, despite that fact that he is one of the baddest ass bikers I know. He carries around 4.25 watts/KG and having done many MTB distance races... This also after a FB discussion with Michelle Moreno recommending my body armor.. about an hour in on a perfectly easy wide trail downhill, bike hit a wet rock, lost traction and down i went.. (did i mention how FN humid it was??!!!)
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
Bike- I use the classic 2 x 20 (2') 42min NP for my FTP or the current power curve for the bike.... whichever I feel is more appropriate (they are very close)
Swim- For the swim have have done a couple 1000yd TT's this year at a 1:30 pace (15min) so if I was swimming OWS without wetsuit I would add a couple seconds and call it 1:32 for the 40 min instead of 15min like the test... But I have adjusted that pace for wetsuit season to more correctly reflect the much faster paces I swim with a wetsuit... I took my 1:30 test and subtracted 5 sec per 100 to give me 1:25 per hundred threshold pace.... Since I just swam a 1:27 pace at Patriot HIM yesterday I think its a good estimate.
Run- again thinking 40 minutes.... I do a 5k test (around 20 min) then round up 6-8 sec for my estimated 40-45min 10k time....
As long as your close its all good enough...
Riding a MTB is better than not riding at all... But we are close enough to IMLP if at all possible ride the TT bike and avoid MTB... specificity and maybe less chance of injury... Very nice run and looking lean but bruised !
@ Derrick - a couple of thoughts:
Many folks find that the next 2-3 weeks they are walking on a knife's edge between feeling fit and feeling totally fatigued and "not able to hit my numbers". Five weeks from now, you'll do better having rested the next two days.
@ Scott - damn, that's some goose egg! AH, brings back memories of days on the trails...
TSS for swim. I just do a manual entry, based on time and intensity of the workout. I use an IF of anywhere from 0.76-0.8. Some people simply put in a TSS equal to the number of minutes spent swimming (which is about 0.78)
For the run, I simply enter into the "Pace Training Zones" section the same pace I use for EN workouts, the "TP", based on a 5K race. It works out to 45:52 for 10K, compared to my most recent 10K of 44:50.
I ended up doing my RR Sat-Mon...today. I did not get to do a swim since I was struck with a kidney infection Tues-Fri! However by Sat I was READY to make things happen....well was having a great ride was on a great target pace and at 2:45 POW, it was a flat :-( Changed the flat, all was good and off my buddy and I went....at 3:01 Pssssssss, yep another flat! Limped my bike to the shade, we were in BFE, and a nice gentleman observed us changing the flat...we were nice since we were on his land and knew we may need additional help...we were also in the middle of a hidden fire ant pile! Ouch!! We get flat changed...the tube doesn't hold air. I try for my buddies tube but valve with valve extender not long enough. I begin to patch the first tube in hope of getting this ride done! Meanwhile a very nice neighbor that had been watching us from across the street brought us some cold water :-) Get tube patched ready to go...gradually letting air in and pssssssd...yep, another flat! Out of tubes at this point we called for help. The landowner came back and brought us more cold water:-) I often rely on the kindness of stranger. Sat...3 hr ride...it is, what is.
Make contact with friends to get this ride done on Sunday. We start at 6 and all things clicked! Yay. Was able to conquer 95 miles, threw in lots of solo climbing the last 2 hrs so that I could climb on tired legs. At the car, changed into a run shirt, drank a bunch of liquids knowing that with the kidney issue I needed to stay hydrated then hit the trail. Ended up with a decent 45 min run, ran out of water, felt like I was running in Qatar and decided I could be done. Overall I was ok with the pace I maintained on the dirt trail.
This morning alarm set early since we are in a heat advisory for the 8th day! Gross. Set out with my 70 oz of water...it was painful going uphill because of the heavy pack and cumalitive fatigue but I trudged on. Then I found a quarter and somehow that silly quarter, held between my thumb and forefinger got me through several miles. Mike 11.62 was at the top of a hill and has a favorite gas station...I made a deal with myself that I could stop in and get some Gatorade and Coke to finish up my journey while running on the face of the sun at 8 AM! I finished the last several miles on a 10:30 pace. Very happy with that.
Was supposed to have an hr massage this afternoon by my fave therapist, but she was able to get me in for 2 hrs! Wahoo!
I head to Placid on Wed for training and am excited to see the course! Sad that I'm not with EN peeps!
Sorry for not doing a better job keeping up with the posting. Too much other stuff going on along with my "Analysis Paralysis" pasted below..... Too long but I really felt the need to dig into the data and understand how my RR #1 went so I can better prepare for RR #2.
Read on if you don't have much else to do.....
Race rehearsal / camp week rap up
Thursday was the planned long OWS. I intended to get the full 2.4 miles in but big waves and whitecaps forced me to alter my route after beating into the wind and waves for half a mile. I turned around and fought my way back and once I had an island between me and the wind I was able to finally find a groove and stop thrashing. Ended up measuring 2.0 miles via Google Earth, time 1:14. Rough swim…..
https://connect.garmin.com/modern/activity/808127493
Had taken Friday off from work for RR #1 but got a frantic email from the company President at 3:30 AM… ‘…he needed a set of maps ASAP’ and was on his way to a Board meeting in Boston. Bummer, I had to go to the office gggrrrrr…. The good news was that by showing up for 30 minutes on a vacation day, I don’t get charged a vacation day, sweet!
Setup: Got to MDI a bit later than expected but missed all the rain. Parked at Bear Brook picnic area, an underused place with a bathroom and fountain for refuel stops on laps 2 and 4. The plan was 5 laps on the Loop Road, approx. 95 miles with lots of elevation with the possibility of a climb up Cadillac on the last loop. My goal watts for the day was going to be a stretch @ 165 (IF=0.75) understanding that it might cause a lot of suffering and require recalibration for RR #2.
Bike: Cannondale Slice w/Ultegra drive train; Conti Gatorskins, training rims, PowerTap, no disc cover; 3-26 oz Purist bottles (seat tube, 2 behind seat); Joule & Garmin 500 in cockpit. Kit was the old style EN tri shorts, EN bike jersey, Giro Air Attack helmet, Tifosi Vogel shades, and Shimano TR32 shoes.
Nutrition plan: PBJ 3 hrs pre-ride then 275 cal, 400 mg Na per hour on the bike. PB gel x2 with water on the run.
Total Ride: 6:09:49 (6:17:26); 160 NP; 152 AP; 0.727 IF; 1.05 VI; 98.25 mi; 7873’
https://connect.garmin.com/modern/activity/808984614
Temps in low 60s to start, upper 70’s later; very low humidity, wind 15 NW. Perfect weather. Started at goal watts instead of easing into it per protocol partly due to exuberance, but mostly poor discipline. By mile 15 of the first lap I was realized my stretch goal was not going to be sustainable. As I started lap 2 I backed off and targeted 160-162, a minor change but a smart one in retrospect.
Pit stop on lap 2 went way too long (5:15) between using the head, getting powder from the Element and filling bottles. Poor planning on my part so I made sure I carried my powder for stop #2 and was able to get that into my bottles while climbing a hill just before the second pit stop. Did much better time wise too (2:22 which also includes 55 seconds for a roadside pee stop).
On lap 5 I knew I was going to be short on time and miles so decided to make a partial ascent up Cadillac Mt to ensure I got my 6 hour ride in. The climb began at mile 89 and was 5.5% for 20:30 holding 168w (0.764 IF) and 1.01 VI. Took 5:31 to descend due to slow traffic (85w, VI=2.24) and had to ride the brakes. Wanted to finish the climb but was didn’t want to compromise my RR run.
Average Lap Split details: 1:08:48; 160 NP; 154 AP; 0.727 IF; 1.04 VI; 18.7 mi; 1428’
Ride time for each lap was between 0:01:39 faster and 0:01:41 slower than the average so fairly consistent over the day (excludes Cadillac climb portion).
These validations provided reasonable confidence in the split calculations and the resulting lap averages. The table below shows the lap split metrics and includes the partial climb up Cadillac on the last loop as a separate feature.
I felt the ride went very well. No nutrition or gastro issues, no hydration issues. Fit and position were good. Gearing with my Franken-cassette was awesome.
The RR brick run was over rolling terrain, not as steep at LP but enough to make it real. No issues on the run which were mostly at my GRP. While it did get more challenging the last mile +, that was mostly due to the long 1.5 mile uphill section climbing about 340’. I felt that I could have done another 10+ miles at or near that pace before the suffering really started to set in.
Run total: 53:59 @ 8:45 (EP = 9:07); 6.1 miles; 636’ elevation
https://connect.garmin.com/modern/activity/808995515
Lessons learned:
Camp Ride #2
While I would have liked to get the full 112 ride in on day 2, I just did not have the time (or energy) to get it done. Rode from home on a loop I often do. Easy rolling hills going out. Climbing rollers in the middle. Long flats on the return. Convenient stop for water at mile 36 – filled 1 bottle to make 4 for the day. Bike nutrition 4 – 26 oz, 275 cal, 400 mg Na+ (Drank 3.5 bottles).
Total ride: 3:31:35 (3:34:35); 160 NP; 154 AP; 0.729 IF; 1.04 VI; 66.1 mi; 1696’
https://connect.garmin.com/modern/activity/809693887
I could tell by the end of the ride I was pretty well spent. Not quite a bonk but would have trouble to go another 50 miles at that pace.
Camp Long Run – canceled.
Sunday’s long run ended up getting canceled. There was a local half marathon but between my fatigue, the torrential rain and needing to prepare food for 12 people and travel to my father-in-law’s for Father’s Day, I just decided it was not worth the risk of injury or over-training. Father’s day was a nice day to rest and recover, so that is what I did.
As always, comments, suggestions or criticisms encouraged
Swim- no comment other than I hear ya.... rough water sucks.... had a north wind today in my swim and I did a 14:10 on lap 1 North and then 15:45 for lap 2 North... for comparison I swam the same segment yesterday in 13:17....
Day 1 ride... in a word Awesome... sure you may have started out hard but only went from 163 NP to 158NP over 6 hrs.... After 5hrs of riding you did a 20min interval on Cadillac at IF .76 .... That is a confidence builder and proves how strong you are.... Now you know what you are capable of @ 5hrs and beyond , remember that on Race day and don't allow that fade to happen... Run = routine for you.
Day 2 Ride....I'm not a fan of back to back long rides... Another 3.5hrs at IM pace is great...
Day 3 Run bagged? yeah it would be nice to get that in but your a runner , with nothing to prove physically or mentally ! Between life and your smart choices of recovery I think you did the right thing... Couple more long runs coming up anyway!
Nice Work!
This training cycle has been generally good and while absolute power is still below my 2011 build, I feel I am in much better condition mentally and physically.
Really great job putting together and understanding what works. Very well thought out, executed, and de-briefed RR.
I like how even your ride effort was on such a hilly route.
keep it up.
I slowed down to see if it would subside, but it did not so I walked home after running one mile since Thursday's long run is much more important.
I had a decent run on Thursday, although I was not able to increase to Z2 pace per the plan, so it was all Z1 pace.
I felt good after, no pain.
This morning, I went for my 45 min optional run and felt fine for mile 1 and then the front side of the same leg began to hurt like on Wed.
Again, I tried to run slow and the pain kept returning, so I walked home.
I don't know if I should "man up" and run through this pain until it (hopefully goes away), but I don't want to be the knucklehead that does that and ends up causing a real problem. Am I taking the correct approach? I'm trying to "protect" those key workouts by not pushing, but I don't want to fall behind on training either.
Not sure what the issue is but with the big volumes these past few weeks there is a huge potential for fatigue related injuries. You may want to post the specifics in the Med Forum before you decide on what course of action to take this and next week.
@ Don - pain *while* running at this stage in IM training is, IMO, an indicator to stop all running for a bit, rather than "run thru it". I take the latter approach in the Off/Out Season with good effect, but during IM training, I take no chances. EG, in 2011, @ about this stage pre-IM AZ, I got a BAD pain of Plantar Fasciitis when out for a long run. I had to walk home. I took 8 days off running, and ended up with a very satisfactory race and marathon despite doing no "speed" work, and no run longer than 1 hr 50 min from that point on. Your issue, I bet, has to do with fatigue messing up your running form. Sounds like you might need to do what I just did earlier this week, after showing some other signs of fatigue (extra sleep, loss of weight). I took Wed completely off, skipped the run TP intervals and one other run session, and cut one swim session in half. That did the trick: I came back yesterday with good effect on bike FTP intervals, and an excellent long run of 2:30/17.25 miles today. Sometimes a day of complete rest works wonders from both a physical and mental perspective
NB: if you do drop a workout, don't try to "make it up" during the rest of the week - that just compounds the fatigue problem.