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IMWI Week 16 Thread - 4 weeks out
Sounds like everyone is putting in some great training sessions. Just a few more big bike weeks to go, how is everyone doing?
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Sounds like everyone is putting in some great training sessions. Just a few more big bike weeks to go, how is everyone doing?
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Hitting it hard this week M-W, then a travel day on Thurs to Chattanooga (0530 flight...fook me), then the IMChat version of the IMWI. 2 days of riding + long run vs the 3 days I did on the IMWI. Since I'm not racing IMChat and I pretty much have my IM pacing and nutrition plan dialed in, I plan to do the rides about 5-10w hotter than I would if I were to do them as pure RR's.
Then I have two big weeks, then taper. I've got my CTL up to 181 right now, projected to be up to ~200 by 8/30, with a final big weekend of cycling for 8/28-30. Then I swim my ass off while I do the TSS math and workout scheduling to bring to a good place by IMWI. Basically, my run taper starts about 2.5wks out, bike taper 13 days out, and about zero swim taper.
I can definitely feel Short Timers Disease coming on, as I look towards the next 5wks and am (1) getting pretty tired of thinking about the race and (2) know I just need to suck it up for a few key workouts.
Anyway...hungry again, time for about my 4th meal of the day before my 3rd workout of the day (PM climbing on the bike)
I moved all of Camp Week up one day. Did 6 1/2 hr bike Sat with 6 mi run, 6 hr bike on Sun and 13 mi run today. Being slow makes for long days. It was very humid today. Looking forward to a day off tomorrow! Fell on the bike a few weeks ago and hurt my wrist, so swimming will need a fair amt of work in next few weeks.
I'd be interested in thoughts on preparation for the mental side of such a long day, what works for you?
Monster week this week. Planning on Madison Open Water Swim 2.4 miles Saturday on Ironman course. Then long ride 112m with brick run for second race rehearsal. Been switching nutrition up to course product so should be interesting saturday with a solid plan.
After camp week, decided to try course nutrition to see how it goes. Have been using Powerbar gels however for ease, going to see how GU works to make things simple as Coach Rich explained! Hope it's not to late to make a change...I know the golden rule is race with what you have been training on so let me know if I am being silly!
That said, off to get a swim in over lunch and will check back in with the team to see how everyone else is doing.
Finally getting over IT band issues and getting back to running after 2 weeks off (so hard...). Nutrition down pat and after a really comfortable long ride on Sunday. Had been trying to use course nutrition, but the gatorade endurance has too much sugar for me even when diluted. Was leading to GI on EVERY ride.
Bike Nutrition Per Hour:
(x2) Nuun tablets in 60 oz. water total - I'm a heavy sweater
(x1) PowerGel
(x0.75) Bonk Breaker
(x1) SaltStick Capsule
Can't wait to see you all at IMWI!!
Also, just want to confirm that we are 5 vs 4 weeks out:
wk16 <-- this week<br />
wk17
wk18
wk19
wk20 <-- race week</p>
That is all, carry on
That is (one of the reasons) you are Coach -> You can count!! Sorry...
True THAT!
From IM Wisconsin site Nutrition Guide.
Carbs from Solid Foods
During training and some competitions, solid
foods can provide bulk and a feeling of fullness.
For longer duration events, such as bike rides
greater than 50 miles and golf, solid foods like
fruit, sports bars, and breads are great sources
of energy. For many high intensity or short
duration competitions such as team sports,
this is not the case, as solid foods require more
time to digest.
@Rachel - Tried to send some good vibes to the lakefront path this morning - hope your run went well! Let's keep the vibes going as I won't make it out for my run until after work due to an early morning work call.
This week has been pretty steady for me but it's also the first week that I'm really starting to feel the fatigue and in addition to day dreaming about the finish line I've started day dreaming about life after Sept 13 a bit.
Lindsay, that fatigue is totally to be expected! Remember don't follow the plan into a brick wall, and reach out to Coach P if you need some modifications. Try to be a superstar with nutrition and sleep, rumor has it that helps. Also totally normal to be looking forward to race day and life after ironman! Just a couple more weeks till the sweet sweet taper, hang in there! Remind yourself how fortunate you are to be able to do the training, and embrace how good it feels to push yourself physically and mentally. You are a badass!
I am also dealing with a very angry toenail. Link if you want to puke. Be warned, it is horrific:
To be honest, the worst part was all that hair. Go get a wax Hobbit Foot...
*giggle* Well, this seems a good a time as any to jump in an introduce myself to the group
Just coming out of 2 week transition post IMLP and into my first week (well week 16) of IM training plan.
Like the rest if you feeling a wee bit sluggish and fatigued. I'm loving the vibe of this group...can't wait to meet everyone at the team dinner.
Heading out for my first long run...fingers crossed the wheels don't come off too early. Happy training everyone!
Finished my long run in the dark tonight, just chugged some chocolate milk and feet are up. Feels good to put a check mark next to another one of the big workouts.