RR1 Bike Report: 100.5 miles Friday in 5:51 (first Century). Started Friday's ride JRA at .625 IF for 25 miles then increased to steady for remainder; finished up with .67 IF for entire ride. Unusually windy for Baton Rouge (8-12 mph) which was great practice physically and mentally. Tailwind out and headwind back - tried to keep watts around the same with gearing. Found it difficult to stay focused for that long but finished with 1.03 VI. Nutrition was 4 bottles Perform (2 to start - 2 around half-way to simulate special needs), 4 GE (brought mix in baggies for extra Perform and GE), 1.5 Powerade and 1 water toward the end (from the convenience store). My normal 2 bottles per hour (which I drink in 95 degree heat) was too much. Pee'd about 5 times (just still can't while riding). Took Base salt every 15 minutes and at Stinger Chocolate waffle after 30 minutes; Perform Gels (and a couple GUs) - no caffeine - every 45 minutes thereafter. Started cramping in hour 2 which is a problem of mine so went from 2 licks of Base salt to 4 licks and it helped. TSS 250. Avg HR was 130 bpm, which I then used for the hour run. Felt fueled and hydrated for run. Avg heart rate was 132 with max 138 for run for a 10:38 pace. No cramping and run felt like I was running slow, which is all good.
84 miles Saturday (cut a little short by a family commitment) - legs very heavy and underside sore for the first two hours, but then got a rhythm. Same .625 IF for 1.5 hours, then finished overall with .68 IF. A little higher watts as I pushed the last part of the ride since I was cutting it short. And yet avg HR was 120 (10 beats lower than Friday). 1.04 VI. Wind was "more aggravating" for sure. Cut down drink to 1.5 bottles per hour - was better. No cramping and stayed hydrated. Used the higher Base salt dose. Gels and waffle about the same. TSS 219.
Overall - I surprised myself with the second day, which was very near my first day performance. But, I think good pacing and adjusting nutrition helped.
Because of the rain, wind, flood warnings, and cooler temps, my camp week really didn't happen. But, am making some lemonade with the lemons, basically did a normal wko weekend.
Thurs: am swim-next weeks pull session. pm run 13.1 in the 55 deg. rain, actually wasn't that bad.
Fri: 4200y RR swim, came in ~1:25, little slow, but ok for me.
Sat.: Really wanted to get outside on the bike, but erred on the safety side. we had spotty power outages, so it meant a lot of tree debris. Did get in 5 hrs on the bike trainer, mostly at race pace watts. Too me, that was much harder than on the road.Followed with a brick run, in the rain, not too bad. Only got 5.7 mi in my hour, had a hard time getting going, first 1.5 miles really slow, finally loosened up-remainder ok. I didn't do a very good job executing my nutrition plan on the trainer, in the future need to treat it like any other long ride.
Sun.: Going to do the ABP ride on the trainer a little later.
@Mark. Safe was definitely the way to go. Too close now. And I can guarantee you that trainer ride was harder than my outside ride! Wow. You built up some incredible mental toughness on that one. Nice work given the circumstances.
205NP, 1.03 V.I. with lots of stop lights and Friday traffic, nutrition spot on, cooler temps helped. Need to try and push for 210+ NP during RR2..... Peed about 4 times on the bike. Drank every 15 minutes, gel on the :10 and 3/4 power bar on the :40. Banana at mile 60. had to deal with 10-15 mph headwinds during the first half. One moderate sunburn.
Dead legs Century. 10-15 mph headwinds going out. Every ten miles doubting how much further I would be able to go. Finally reaching 50 miles out, there was no other option but to come home.
Running long later today. Have a strong wrap to your CAMP today all!!
Wow! Isn't Camp week special. "This is fun for me." I got home from work this afternoon and headed out for my long run. My run evolved all the way through it. I started with a course in mind. I even mapped it out. Then I started to run and just went with the road. I eliminated a large number hills. My legs were pretty dead to start and the thought of adding more work was not sounding like fun. Instead I ran an out and back course. There was 3 miles of new pavement and I thought that would feel better. It did. At the turn around was the college track. I ran 1.25 miles on that and it was like running in loose sand. Then I head back. The way out was mostly downhill. So,... Up I ran.
Camp week has raised my CTL 20 points. Over the last 11 days, I averaged 131 Tss points and my current TSB is -56. I can't wait to see how my body handles next week.
Everyone is Awesome! I love all the hard work everyone is doing! My Camp Week in review: Wed: Swim - 4200 yards in 1:12:13, 1:42 per/100. This typically doesn't translate in open water as there are no blue lines on the bottom of the lake/ocean to keep me on track! I did feel good and have a good rhythm going for my breathing - 2 right then 1 left. Thurs: Bike - I was just short of 6 hours coming in at 5:51 (I need to add more to my course) Rode 97 miles, which I'm happy about as it was more than my camp week while training for IMCdA in 2014. I kept my heart rate in check with an Avg of 131. My VI was 1.1, which is higher than previous ride so I really need to focus on this. I also have lots of stops and turns on my course so I'm assuming this factors in. Like Shaughn & Gordon I had higher winds around 10 to 12 mph, but I figured this would help with training. Run - I was worried about GI issues, I had NONE, no Bloating! Thanks Shaughn & Edwin for the advice on reducing gels for the last 1 to 2 hour of the bike. So typically I drink 1 bottle per hr & instead drank 1 1/2 bottles per hour. Then the last 1 hour I drank 2 bottles & dropped a gel. I felt good on the run and got 6 miles in with an avg pace of 10:20 & avg HR of 138. I only dropped 1 pound the whole day so I take that as a win! Friday: Bike - I got in 3 hours (family commitment) but feel pretty good about it. I was of course not as strong or fast but I felt as if I could have kept going. My only complaint really was my arms & shoulders were tired from being arrow for so long. Also, I swear the wind was stronger today! Sat: Run - Unusual Cooler Temps! Completed 14 miles with Avg pace at 9:47 & Avg HR at 144. Around mile 10 my right foot caught a lip on the concrete & I fell. My palms and right knee took the bulk of the fall but really I was lucky that I only have some road rash. A. sweet couple walking their dog helped me up & I think they were surprised that I then kept running. I could tell that I was stiffer so I cut my 15 miles to 14 as the last mile has hills. Quick take away: I got new bike shoes today as my others were rubbing a spot raw. I forgot how much bike shoes cost!
Well, the last day of camp week for me didn't go so well, which is a bummer because it was otherwise pretty successful. My IT band flared up bad around mile 4 of the two hour run today, first resulting in a limp for about a quarter of a mile and then brought me to a dead stop. Struggled back home for 6 miles and was done. I've been fighting it for a couple of weeks, and thought it got better with the Cortizone shot and PT. It did not bother me on my brick run on Friday. So maybe the second bike ride on Saturday tightened me up again to cause problems. The ups and downs and challenges of IM training I suppose. So I'll recover from CAMP, get back to the stretching and strengthening routine, with some rolling, and hope that does the trick. I've sought some help from the EN members on ITBS, but if any of you have had and wooped ITBS, I'm all ears! If I have to do the swim, do the bike I "could" instead of "should" and walk that darn marathon, I'm finishing IMFL. This may be my only shot.
@ Gordon, have you seen a specialist that can do trigger point therapy and myofascial release? I have a chiro that I see but he specializes in sport therapy & the neuromuscular skeleton. Last year he helped me with my ITB and here recently with my shoulder. It's more than a traditional chiro; more myofascial release.
I love hearing about everyone's weekend too. It is so helpful. I had a decent second bike day on Saturday. I managed 86 miles in 5:21. I wanted to make 100, but my crotch was in pain from mile 1 and I had some piriformis pain starting somewhere around mile 70. I kept the same nutrition plan as my first ride and I think the wind was about as challenging as the day before. I slept like a rock last night. Shaughn, I owe my bike improvement, without a doubt, to the fast sessions on my trainer. Until this weekend, I had no idea how much it was helping. When I am not doing a coach recommended session, I use the Spinervals 45.0 DVD. I have a hard time getting fast on the road, but I can push myself on the trainer. I think it is lack of cars Have a restful beginning to the week!
Wow I think that it did myself serious bodily harm on friday. I was 160 on my way in and even drinking what felt like a ton was 151 when the session was over. Saturday I spun for 90 min below IM watts and felt like dog poo. Still only back to 156. This morning I was back to weight and back to feeling good. Got 3 good hrs on the trainer in. Still not looking for sun exposure and I am sunburned all to hell. Then a good 30min evening run with the dog and I was pulling him instead of the other way around. A couple more "regular weeks" one more big weekend then it is taper time! Some big work out there from y'all. Last few laps. Lets go!
@Christina. Good suggestion. I'm in PT for my neck for trigger point therapy at the moment - the bike wreck I had combined with the neck position in aero did me in. The dry needling works wonders! PT has helped me with some ITB exercises when I mentioned I was having problems but he can't do the needling work on my ITB until I get the Doc to send in orders - since I had not originally gone to PT for the ITB. I'll get through it with all the great support.
Wow everyone had a great weekend!! Keep it up we are almost there.
I had to push my camp one day because of the storms, don't fancy riding in 52 degrees with driving rain.
Did RR swim on Thursday and Friday ended being an unplanned day off that work thing got in the way ; )
Saturday was basement trainer with the Florida course loaded into PerfPro on my computrainer. Not gonna say it's the most fun in the world but I got it done. Netflix is definitely my BFF for trainer rides.
Then did go outside to run in the dark for the brick run in the driving wind/rain with my jacked up garmin fenix 3. So pissed at that stupid thing. I've been emailing with garmin for like two weeks and finally got an RMA to get a new one so just waiting now. It's a course I run all the time so I know the distance so despite the very generous paces/distance the broken gps gives me I know what I actually ran and how slowly but my pace is my pace. Just check out that mile 5 pace!!
Then on to Sunday and the weather still sucks so to the trainer I go with day two of the same perfpro course. This time a lot harder and just more thoughts of I want to stab myself in the eye with an ice pick...but it's done.
Waking up and seeing that the dust from CAMP week is finally beginning to settle
What a HUGE week from so many of you! Thank you for sharing, posting, supporting this group because each and every post, challenge, experience helps us all be that much better at pushing through this crazy volume!
@Christina, hope the road rash from your fall heals quickly. I've done that way too many times when I begin to get tired and lose focus.
What's next Team EN? Eerily silent out there. Final RR went pretty good. Got 7.5 hours in, but the storms coming out Texas got somewhat in the way. Crazy to think a 5 hour bike 'was slacking'. I feel as prepared as I'm going to be if my knee holds out on the run. Wrote my race plan and confirmed hotel. Printing out checklists and starting to put things aside for packing. Getting bike lubed and ready.
SS - now I see how it works! I thought that Week 15 post was a special thread because of camp week. Now I need to go back and read all the other weeks so I don't miss out on the EN wisdom.
Comments
RR1 Bike Report: 100.5 miles Friday in 5:51 (first Century). Started Friday's ride JRA at .625 IF for 25 miles then increased to steady for remainder; finished up with .67 IF for entire ride. Unusually windy for Baton Rouge (8-12 mph) which was great practice physically and mentally. Tailwind out and headwind back - tried to keep watts around the same with gearing. Found it difficult to stay focused for that long but finished with 1.03 VI. Nutrition was 4 bottles Perform (2 to start - 2 around half-way to simulate special needs), 4 GE (brought mix in baggies for extra Perform and GE), 1.5 Powerade and 1 water toward the end (from the convenience store). My normal 2 bottles per hour (which I drink in 95 degree heat) was too much. Pee'd about 5 times (just still can't while riding). Took Base salt every 15 minutes and at Stinger Chocolate waffle after 30 minutes; Perform Gels (and a couple GUs) - no caffeine - every 45 minutes thereafter. Started cramping in hour 2 which is a problem of mine so went from 2 licks of Base salt to 4 licks and it helped. TSS 250. Avg HR was 130 bpm, which I then used for the hour run. Felt fueled and hydrated for run. Avg heart rate was 132 with max 138 for run for a 10:38 pace. No cramping and run felt like I was running slow, which is all good.
84 miles Saturday (cut a little short by a family commitment) - legs very heavy and underside sore for the first two hours, but then got a rhythm. Same .625 IF for 1.5 hours, then finished overall with .68 IF. A little higher watts as I pushed the last part of the ride since I was cutting it short. And yet avg HR was 120 (10 beats lower than Friday). 1.04 VI. Wind was "more aggravating" for sure. Cut down drink to 1.5 bottles per hour - was better. No cramping and stayed hydrated. Used the higher Base salt dose. Gels and waffle about the same. TSS 219.Because of the rain, wind, flood warnings, and cooler temps, my camp week really didn't happen. But, am making some lemonade with the lemons, basically did a normal wko weekend.
Thurs: am swim-next weeks pull session. pm run 13.1 in the 55 deg. rain, actually wasn't that bad.
Fri: 4200y RR swim, came in ~1:25, little slow, but ok for me.
Sat.: Really wanted to get outside on the bike, but erred on the safety side. we had spotty power outages, so it meant a lot of tree debris. Did get in 5 hrs on the bike trainer, mostly at race pace watts. Too me, that was much harder than on the road.Followed with a brick run, in the rain, not too bad. Only got 5.7 mi in my hour, had a hard time getting going, first 1.5 miles really slow, finally loosened up-remainder ok. I didn't do a very good job executing my nutrition plan on the trainer, in the future need to treat it like any other long ride.
Sun.: Going to do the ABP ride on the trainer a little later.
"Brown Shorts again?"
"What the F8@#*%K was I thinking?"
"I think I have sand in my shorts"
"I need to change gears, but SOMEBODY put that shifter way out there on the end!"
"Wind just sucks!"
"I think that sand in my shorts has grown to pebbles, wait, feels more like lava rocks at this point..."
"I can't stomach another one of these gels, the sight of it makes me want to.........."
If you have had any of the above or similar thoughts this weekend, it could mean you are having a successful CAMP!
Had to make myself a recovery drink this morning after reading about all the work getting done this weekend!
@ Virginia - knocking it out of the park showing Year of Year improvements big time! What do you think made the difference?
@ Jimmy, Gordon, Ed, Mark and Mike - I've been drinking your Koolaid and mojo dust since Thursday to keep it going!
@Attila - you get the Superman award for spending ~6 hours on the trainer non-stop yesterday! Holy Mother of God! I'm surrounded by Monsters!
Checked off the Big Brick on Friday:
Bike: https://www.strava.com/activities/404952033
205NP, 1.03 V.I. with lots of stop lights and Friday traffic, nutrition spot on, cooler temps helped. Need to try and push for 210+ NP during RR2..... Peed about 4 times on the bike. Drank every 15 minutes, gel on the :10 and 3/4 power bar on the :40. Banana at mile 60. had to deal with 10-15 mph headwinds during the first half. One moderate sunburn.
Run: https://www.strava.com/activities/404977594
No issues with gut, (fingers crossed)
6.1 miles, Capped HR at 140, just barely above bike exit. 80 degrees. Drank 10 ounces of GE at miles 2 and 4 without walking. Done over rolling hills.
Saturday bike: https://www.strava.com/activities/405629160
Put on sunscreen this time,
Dead legs Century. 10-15 mph headwinds going out. Every ten miles doubting how much further I would be able to go. Finally reaching 50 miles out, there was no other option but to come home.
Running long later today. Have a strong wrap to your CAMP today all!!
SS
Wow! Isn't Camp week special. "This is fun for me." I got home from work this afternoon and headed out for my long run. My run evolved all the way through it. I started with a course in mind. I even mapped it out. Then I started to run and just went with the road. I eliminated a large number hills. My legs were pretty dead to start and the thought of adding more work was not sounding like fun. Instead I ran an out and back course. There was 3 miles of new pavement and I thought that would feel better. It did. At the turn around was the college track. I ran 1.25 miles on that and it was like running in loose sand. Then I head back. The way out was mostly downhill. So,... Up I ran.
Camp week has raised my CTL 20 points. Over the last 11 days, I averaged 131 Tss points and my current TSB is -56. I can't wait to see how my body handles next week.
My Camp Week in review:
Wed: Swim - 4200 yards in 1:12:13, 1:42 per/100. This typically doesn't translate in open water as there are no blue lines on the bottom of the lake/ocean to keep me on track! I did feel good and have a good rhythm going for my breathing - 2 right then 1 left.
Thurs: Bike - I was just short of 6 hours coming in at 5:51 (I need to add more to my course) Rode 97 miles, which I'm happy about as it was more than my camp week while training for IMCdA in 2014. I kept my heart rate in check with an Avg of 131. My VI was 1.1, which is higher than previous ride so I really need to focus on this. I also have lots of stops and turns on my course so I'm assuming this factors in. Like Shaughn & Gordon I had higher winds around 10 to 12 mph, but I figured this would help with training.
Run - I was worried about GI issues, I had NONE, no Bloating! Thanks Shaughn & Edwin for the advice on reducing gels for the last 1 to 2 hour of the bike. So typically I drink 1 bottle per hr & instead drank 1 1/2 bottles per hour. Then the last 1 hour I drank 2 bottles & dropped a gel. I felt good on the run and got 6 miles in with an avg pace of 10:20 & avg HR of 138.
I only dropped 1 pound the whole day so I take that as a win!
Friday: Bike - I got in 3 hours (family commitment) but feel pretty good about it. I was of course not as strong or fast but I felt as if I could have kept going. My only complaint really was my arms & shoulders were tired from being arrow for so long. Also, I swear the wind was stronger today!
Sat: Run - Unusual Cooler Temps! Completed 14 miles with Avg pace at 9:47 & Avg HR at 144. Around mile 10 my right foot caught a lip on the concrete & I fell. My palms and right knee took the bulk of the fall but really I was lucky that I only have some road rash. A. sweet couple walking their dog helped me up & I think they were surprised that I then kept running. I could tell that I was stiffer so I cut my 15 miles to 14 as the last mile has hills.
Quick take away: I got new bike shoes today as my others were rubbing a spot raw. I forgot how much bike shoes cost!
Shaughn, I owe my bike improvement, without a doubt, to the fast sessions on my trainer. Until this weekend, I had no idea how much it was helping. When I am not doing a coach recommended session, I use the Spinervals 45.0 DVD. I have a hard time getting fast on the road, but I can push myself on the trainer. I think it is lack of cars
Have a restful beginning to the week!
This morning I was back to weight and back to feeling good. Got 3 good hrs on the trainer in. Still not looking for sun exposure and I am sunburned all to hell. Then a good 30min evening run with the dog and I was pulling him instead of the other way around.
A couple more "regular weeks" one more big weekend then it is taper time!
Some big work out there from y'all. Last few laps. Lets go!
I had to push my camp one day because of the storms, don't fancy riding in 52 degrees with driving rain.
Did RR swim on Thursday and Friday ended being an unplanned day off that work thing got in the way ; )
Saturday was basement trainer with the Florida course loaded into PerfPro on my computrainer. Not gonna say it's the most fun in the world but I got it done. Netflix is definitely my BFF for trainer rides.
https://www.strava.com/activities/405693540
Then did go outside to run in the dark for the brick run in the driving wind/rain with my jacked up garmin fenix 3. So pissed at that stupid thing. I've been emailing with garmin for like two weeks and finally got an RMA to get a new one so just waiting now. It's a course I run all the time so I know the distance so despite the very generous paces/distance the broken gps gives me I know what I actually ran and how slowly but my pace is my pace. Just check out that mile 5 pace!!
https://www.strava.com/activities/405730098
Then on to Sunday and the weather still sucks so to the trainer I go with day two of the same perfpro course. This time a lot harder and just more thoughts of I want to stab myself in the eye with an ice pick...but it's done.
https://www.strava.com/activities/406522094
Tomorrow is the long run then a rest day I think.
Hope everyone has a great week coming up!
Waking up and seeing that the dust from CAMP week is finally beginning to settle
What a HUGE week from so many of you! Thank you for sharing, posting, supporting this group because each and every post, challenge, experience helps us all be that much better at pushing through this crazy volume!
@Christina, hope the road rash from your fall heals quickly. I've done that way too many times when I begin to get tired and lose focus.
Got the long run complete Sunday: https://www.strava.com/activities/406478230
Just tough due to fatigue, but checked it off.
Fantastic efforts/results this week all!
SS
Gordon, check in on the Week 19 IMFL thread to catch up with all of us..........
Nice work!