IMCHOO Training Wk 7/20 - 7/26 2015
Week 11 - Another "Big Day"
Second “Big Day”
Things to pay attention to
- Nutrition
- Watching your pacing (are you making mistakes early on?)
Dont “rest” in-between but no need to go full fledge tri geek and set up transitions where you sprint from event to event
What coaches want to see this week is us talking about how we are going to prepare. Post your “big day” check list here, a chance to even practice your “race plan” and “race report”
Lets not wait until after the big day to start discussing what we did or didn’t do. Lets plan it out, write it out and discuss it now so we can help each other. Then debrief the awesome CHOOCREW (see what I did there?) after the big day on what worked and what didn’t.
This will set you up for your race rehearsals closer to race day.
****There is still time to find a friend who is racing CHOO and give them the best gift you could give someone— no not a power meter, a free 30 days of Endurance Nation. Sharing is caring! (you get a Free month when they sign up also)**** give them friend@endurancenation.us email and we take care of the rest!
Ya’ll are EN rock stars…. soooo whats on your mind?
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Comments
I have been reading every post but haven't had a chance to post a bunch. I love seeing all the work and I take solace in the fact that others out there are suffering along with me. The fatigue is building up but I really feel some breakthroughs occurring. This weekend's "Big Day" is going to give me a good indication of where I stand. This past week, I was able to hit most of the workouts as planned (although my swimming was lacking a bit. I plan to get back on the swim track this week.)
During the week highlights:
-Wednesday FTP trainer workout was executed on trainer road perfectly (in my humble opinion or see for yourself https://www.trainerroad.com/cycling/rides/2198196-2015-IM-Wk10-INT)
-Thursday long run went very well and according to plan and pace (6 miles @ 10' pace, 20' @ 9:30, and 20'@9:00).
-Saturday, I was able to get my run in prior to riding long with intervals and then hit the bike going over target for all of my intervals (https://connect.garmin.com/modern/activity/837064863). 0:35 minute run followed by 3:50 on bike. Very good workout!
-Sunday I followed up with a 2:50 bike that was very good considering my fatigue from the day before. My numbers were actually higher than Saturday.
All in all, last week was a good one. I did have some nutritional issues on Saturday. I watched the Core Diet webinar last night and read up some and plan to make some adjustments for use during the Big Day this weekend. I am really starting to see the EN plan pay off. The days are getting easier even while the duration/intensity is stepping up. I can't wait to see how much better we all are in 10 weeks!
Good luck with training this week, everyone!
Brandon
We should be on the bikes 10 minutes after we get out of the water. Ride for 2 hours on a mostly closed to traffic course, reload water bottles then off again for 2 more hours. I have been doing all my long rides completely alone with no traffic intersections or anything to worry about - makes it relatively easy to hit my target watts for any of the intervals. I'm not sure how this Saturday is going to go, parts of the bike path are narrow and there may be joggers, strollers, dog walkers, etc to get around. Shouldn't be bad, I'm just preparing myself for it - may end up just trying to ride a steady power number the whole time instead of the intervals.
Hopefully the jogging after is uneventful and not brutally hot. Brandon assures me he has a park essentially in his back yard which offers a mostly shaded 3 mile loop. We shall see. He has also been known to offer up "encouragement" or challenges during the later half of some of our events. I'm not falling for it this time. Sticking with my pacing plan and walking a few seconds every mile to get some practice getting the calories in. Nutrition wise, I plan to do the Core Diet breakfast, which I have been doing before all the long weekend rides - just a tad concerned about getting the breakfast down 3 - 3.5 hours before the swim start part. Ugh, that won't be fun, but good practice I guess. On the bike it will be 3 bottles of Gatorade Endurance and 3 gels every 2 hours. This has been keeping my hydrated and fueled up for all the long rides so far. For the jogging I will carry a bottle of Endurance (unless Brandon sets up some aid stations for me) and take a few sips every mile. Will also try the to add the margarita flavored gel chomps for the run. Take one of those every mile or two if the stomach is up to it.
Also thinking of trying to do the long run Thursday morning before work instead of Thursday afternoon this week to get 12 more hours of recovery before the big day. Seems to make sense, but I don't like getting up early - guess I should get used to it.
Should be fun - let's hear what everyone else has planned.
Ran my 2X1 yesterday on the dreadmill with decent results. Got to the pool at 11 on the dot, and stoopid USA Elite, Ryan Lochte, and all of his chiseled friends were practicing... Couldn't get in a lane until 11:20 which cut my swim in half seeing that I needed to grab my minions from camp at 12:30. Team Elite, their abs, and their perfectly shaped bums need to get on out of my IM training. Aint got time for that, no matter how nice to look at.
Just had the best BLT after my bike tonight (que 'Homegrown Tomatoes.') Per P, I did give myself a bit of a FTP bump based on my ride Saturday. Went from 193 to 195, and still had a fantastic ride. 175 NP, .89 IF - Feeling good.
As for my big day, I'll be hanging with Crosby. Every weekend I treat like a race rehearsal so it's second nature.
Breakfast will be bowl of oatmeal with blueberries, 1 bottle of Gatorade, 2 small things of applesauce. and COFFEE.
Begin swim at 6:30am at Lake Wylie. Wearing swim skin and safe swimmer. (It causes major drag, but rather safe than sorry.) Swim 800 repeats i.e. down to our buddy's dock and back. Do this 2x.
Dry off, change, eat. Hope on bike.
- 3 bottles full of Gatorade Endurance. Plan to drink 1 - 1.5 an hour. Add Gatorlaytes to one in case it's a hot one.
- 2 Bonk Breakers. Eat half every 45 min. Switch to chews if it gets super hot.
- 2 sleeves of Gatorade Carb Chews. Eat one, suck on one every 45 minutes.- Stop every 25 miles to fill up ice and fluids.
Dry off, change, drink. Head out for hilly 6 mile run. Will have fuel belt with 3 8 oz bottles of Gatorade Endurance, and a sleeve of Carb Chews. Eat one every 30-45 min depending on fatigue. I'll have salt for backup.
Rest. Recover.
Emily- so sorry about dealing with chiseled pro swimmers. Lol. Good Big Day plan!
The world was against my training for today. Had to get up early to take the train to NYC for a meeting. (3 hr commute) Had planned to swim/run after work, expecting to be home early but nope. Went to lunch with our agency and got back too late to swim (aquarobics class in the pool til 7) so decided to bike instead. Hmmmm, sky looking sketchy, better do a quick run. Thunder now? Ok, I give up. I could have hit the mill or put the bike on the trainer but I took it as a sign. I haven't been getting good sleep so I'll call this an extra recovery day and have a great rest of the week!
@Brandon and Kane, sounds like you guys will have a great training day! Looking forward to hearing how it goes.
I've been reading all the posts but just haven't been able to post as much as I want or like. This weekend I travelled to my parents. I got in a quality brick Friday. I had a great long ride on Saturday hitting the century mark for the 2nd time this month. Then Sunday I raced a small local Olympic and won my age group! Normally I don't race at all during an IM build but one of my nieces was really upset she couldn't watch me race last month at Syracuse. I promised her I would sign up for a race ASAP so she could come watch, thus the reason for putting the Oly in there. Yesterday I was definitely feeling the weekend's training load. It took all I had to get out the door for an easy 3 mile run. This morning I felt much better and was able to hit all my paces on the speed wko and then in the afternoon I did my longest swim of the year to date. The arms were definitely getting tired towards the end of that one.
Since Kane asked...I am heading up to Lake Placid on Thursday to support our teammates racing there. I plan on treating it like a camp weekend so I'm not sure I will actually follow the big day plan but I hope to get 100 miles on the bike on back to back days, something I've never done before. Hopefully I will be able to get a few OWS in Mirror Lake and plan on doing the long run Sunday morning. I'll follow that up with some volunteer duties and cheer on our awesome teammates.
@EB, the BLT sounds good, the abs not so much! Looks like a solid big day plan.
1:49 @ 1.44IF
8' @ 1.01IF
14' @.97IF
2:30@ 1.29IF
3:11 @1.05IF
Overall 17.11Mi in 1:05 @ .92IF.
Then a 2.5mi run around the hilly hood.
Rode four hours drinking about a bottle an hour,, the first two were perform per the nutrition webinar and last two gatorade en orange, half power bar on the 30', 1:30 and 2:30, 3 cherry w/ caffine shot blocks at 3:30, 1 salt tab on the hour. Never got hungry or lost focus. Dislike the gatorade, so the perform was a life saver. Ran 30' per Coach P as I am doing a biggish day again tomorrow. Drank lemon gatorade every mile. Had a recovery drink and 30 oz water by the time I got home. Wearing compression tights once again.
I'll have a bigger breakfast tomorrow, take the gel before swimming and repeat the rest for the 3 hour bike and 1 hour run. Only issue I had was being a bit gassy on the bike. Anyone else have that with the gatorade? Using all perform last couple years it wasn't that much of an issue. :-/
I did my big day today also as I planned to do a Century ride Sunday, but Mother Nature may have other plans. Nonetheless, did it today but after work. (I have half days on fri.) however, I underestimated admin time and had to cut short due to daylight. I cut the bike to 3:15 since I have no prob getting bike mileage in. Did the 1 hr pool swim, drove about 10 mins to bike location, did 50 miles, got rained on a bit, saw a bear, got in 4 mile run a little faster than z1 surprisingly before dark. (Only 46 mins)
If I don't get to do the century on Sunday, I'll do the run and swim I missed tues. hopefully cutting the ride and run a little short wont kill me....
My big day was weird. Really weird. Poor Crosby had been dealing with a stomach bug and really wanted to give it a shot. We showed up at the lake at 7:30, and started swimming by 8. As I mentioned in a previous post, we usually break it up by 4X800 for our goal. The first two were great. The second, I noticed my Garmin read 500 yards more than Mike's... and the entire 2nd lap it just decided to read ZERO yards. Oh well, I know I got it in.
After the swim, I could tell Mike was still recovering from being under the weather, so we pulled the plug on our bike so he could rest.
Here is where the cool/weird part comes in. Every year, the very last weekend of July, Charlotte has an event called 24 Hours of Booty where Cancer survivors, patients, family members, friends, whoever come out and ride as many 3 mile laps around a closed course right outside of downtown Charlotte. Millions of dollars have been raised for cancer fighting research right here in our Queen City. It's a very cool event. I had volunteered ages ago to help be an official course marshal, aka, traffic cone wrangler. Well, it also doubled as my long ride for the day. 28 loops in 5 hours, 80 miles, a few wrecks to tend too, cones to straighten, riders to encourage, and kids to high five; this training day will definitely be remembered in my race on Sept 27th. Many inspiring stories out there. It's always an honor to be apart of it.
I didn't get a run in, so I'll prob do a 4 mile run tomorrow with an easy swim or something. Then on to TEST WEEK!
Ok, off to check out the tour today. No spoilers please : )
EB, the wafer may be the culprit. I'll skip it next training and see if it settles down!
Big day yesterday with the peeps went all right, bike legs were still pooped from last weeks up north 150 mile event. super hot and humid 90 degrees on the run. If pain is weakness leaving the body then yesterday I whacked the heck out of weakness because there was a lot of pain. Went for a 6 mile recovery run today in my hood because I felt pretty good and its way too beautiful outside. Way to go everyone for getting it done!!
Bike felt real good. Just under 70 miles in 3:53 moving time with NP at 203. Although it felt good, I under fueled big time; I only had 4 bottles of Gatorade Endurance during the 4 hours, and 1.5 EFS Gel Shots. I knew towards the end of the bike that I was going to be hurting on the run, and that was certainly the case (both because of the lack of fuel and my recent 2 week stay in run jail). I got in a 45 min. run off the bike after about 10 min. admin time at home. I may be able to get in a swim later today, but also got one in last night, so I feel pretty good.
I would love to hear how you guys fuel on the bike for training rides. My route today did not have the ability to stage bottles, so I made sure I rationed the 4 I had on the bike. I guess I could have drank the 4 bottles quicker and stopped at a convenience store, but I hate, hate, hate stopping once I get pedaling. Actually, I think I just answered my own question re fueling the rides!!
Great job everyone on the big day. This work will pay huge dividends as we head down the line.
I hear ya about family harmony. I did mine on fri afternoon in anticipation of a century ride today, which I didn't do, as a result of questionable weather, more family harmony and feeling like I should be doing Tuesdays missed swim run instead. Ran with the wife then did OWS with her kayaking next to me. It is nice to have SAUs in the bank before a century next week, then a work trip then IMChoo camp in a few weeks!