Well hard to believe I am a month out from this darn race.
Last weeks training went really well, best ride so far on indoor trainer/Zwift 7 hours 132 miles. 7700 yard swim and then by Sunday morning I was dealing with a runny nose and sneezing, didn't sleep very well, I rested most of the day and got 15 miles of running in.
So this weekend is race simulation, this will be biggest training weekend too date. I find myself feeling really strong, I biked for an hour today and averaged 247 watts. But have to remind myself to control myself and my health.
Friday Bike 7.40 hours
Saturday 8200 yard swim + 2 hour bike
Sunday 26-30 miles
Looking at the predicted weather forecast, we are looking at 40mph plus winds so I will be jumping on the treadmill.
Simon as if Ultraman Training wasnt enough you are doing it on Nantucket in the winter! RR this weekend - Curious why the structure of the big bike on friday and big swim on saturday? Is it just an admin thing?
Posted By tim cronk on 20 Jan 2016 07:25 AM Simon as if Ultraman Training wasnt enough you are doing it on Nantucket in the winter! RR this weekend - Curious why the structure of the big bike on friday and big swim on saturday? Is it just an admin thing?
Tim the other issue is there is only one public swimming pool on island and the only window of time is on Saturdays.
Simon, so epic. You are right to rest...keep up the Vitamin-C packets minimum 1x a day and really focus on staying hydrated and sleeping 7 hours a night if not more.
Also don't forget to capture the mental stuff during these sessions. When are you most challenged? How do you deal with it? How can your crew help you at that time?
Maybe book a massage as part of the recovery, and if I were you I'd really lock down my nutrition as you taper. Every LB counts...nothing crazy, but nothing extra until you are celebrating!!!!
Simon, so epic. You are right to rest...keep up the Vitamin-C packets minimum 1x a day and really focus on staying hydrated and sleeping 7 hours a night if not more.
Also don't forget to capture the mental stuff during these sessions. When are you most challenged? How do you deal with it? How can your crew help you at that time?
Maybe book a massage as part of the recovery, and if I were you I'd really lock down my nutrition as you taper. Every LB counts...nothing crazy, but nothing extra until you are celebrating!!!!
Let me know if there's any other way I can help!
~ Coach P
Coach,
Thanks for the advice and all your points. I have been doing foot reflexology, but will get in some massages in the next couple of weeks.
Couldn't agree more on the body composition, (operation stay away from chocolate) has begun for quite awhile.
Good luck this weekend Simon. You have done a lot of great work in this buildup. One small suggestion. Florida is going to be very humid compared to the northeast this time of year. I was in Orlando 2 weeks ago and on mornings when the temperature seemed ver comfortable, just a little warm up jog I was sweating a lot more than normal. Watch out for that in a couple of weeks while on the bike and be super on top of watching your hydration.
Posted By John Bayone on 20 Jan 2016 04:38 PM Good luck this weekend Simon. You have done a lot of great work in this buildup. One small suggestion. Florida is going to be very humid compared to the northeast this time of year. I was in Orlando 2 weeks ago and on mornings when the temperature seemed ver comfortable, just a little warm up jog I was sweating a lot more than normal. Watch out for that in a couple of weeks while on the bike and be super on top of watching your hydration.
John I appeaciate your thoughts. Definitely a concern of mine. One of things I have bought is an cooling vest. Doing ironman Florida definitely gave me a little insight of the mistakes that can be made. I have been doing a lot of my workouts inside to possibly simulate a warmer climate.
I have been weighing myself prior and post workout do see how much water weight i am losing. Been adjusting my salt intake as well.
That is going to be the biggest challenge is what the weather will be
I'd suggest some Gatorlytes (http://amzn.to/1Pq7Tey) as they are a great save my ass because I need to drink more now or save my ass because I am cramping right now tool...and super light. Can turn any beverage into a "salty" version almost instantly.
Also you might want to consider using a cold pack or something...like crush and it gets cold...esp for the bike should it heat up. Would sit in back pocket and cool you off...just a thought.
Hey team I have just been crazy busy with flying home to England for a funeral and just getting organized for this race..
I decided to drive down so drove from Boston stopped in Philadelphia overnight with family. Then made my down to Myrtle Beach, I had given myself an extra day in case of bad weather, so I got to relax for an extra day down there..
Drove to Orlando on Tuesday checked in to the hotel, did a 4 mile run in the sun without a shirt felt damn good.
There was a meet and greet last night with other athletes and crew members. Crew members are held in high regard and rightly so.
Today was getting the bike inspected, they also check all your wheels and tires, inter tubes. This has to be signed off by the bike shop
I did a twenty minute swim at the swim location to check the water temperature, tried out some booties. Water temperature was 61 degrees, I did have bit of a brain freeze but once I got swimming it went away..
Jumped on the bike for a twenty minute ride, the bike felt damn good. Had to rush to the airport to pick up a couple of crew members and couple drove in.
Tomorrow we have a breakfast meeting to discuss the whole course turn by turn..
Sorry to hear about your loss, hope that you are doing well.
You have done a lot of great work these past several months, and your planning has been terrific. I like the "real" food on the bike on your second day, as well as already having something in mind for recovery at the end of Day 1 and Day 2....this should really help keep things moving forward on Day 3.
Comments
Well hard to believe I am a month out from this darn race.
Last weeks training went really well, best ride so far on indoor trainer/Zwift 7 hours 132 miles. 7700 yard swim and then by Sunday morning I was dealing with a runny nose and sneezing, didn't sleep very well, I rested most of the day and got 15 miles of running in.
So this weekend is race simulation, this will be biggest training weekend too date. I find myself feeling really strong, I biked for an hour today and averaged 247 watts. But have to remind myself to control myself and my health.
Friday Bike 7.40 hours
Saturday 8200 yard swim + 2 hour bike
Sunday 26-30 miles
Looking at the predicted weather forecast, we are looking at 40mph plus winds so I will be jumping on the treadmill.
Tim the other issue is there is only one public swimming pool on island and the only window of time is on Saturdays.
Also don't forget to capture the mental stuff during these sessions. When are you most challenged? How do you deal with it? How can your crew help you at that time?
Maybe book a massage as part of the recovery, and if I were you I'd really lock down my nutrition as you taper. Every LB counts...nothing crazy, but nothing extra until you are celebrating!!!!
Let me know if there's any other way I can help!
~ Coach P
Coach,
Thanks for the advice and all your points. I have been doing foot reflexology, but will get in some massages in the next couple of weeks.
Couldn't agree more on the body composition, (operation stay away from chocolate) has begun for quite awhile.
Will definitely reach out..
One small suggestion. Florida is going to be very humid compared to the northeast this time of year. I was in Orlando 2 weeks ago and on mornings when the temperature seemed ver comfortable, just a little warm up jog I was sweating a lot more than normal. Watch out for that in a couple of weeks while on the bike and be super on top of watching your hydration.
John I appeaciate your thoughts. Definitely a concern of mine. One of things I have bought is an cooling vest. Doing ironman Florida definitely gave me a little insight of the mistakes that can be made. I have been doing a lot of my workouts inside to possibly simulate a warmer climate.
I have been weighing myself prior and post workout do see how much water weight i am losing. Been adjusting my salt intake as well.
That is going to be the biggest challenge is what the weather will be
Hope you are well
Best of luck Simon.
Long Bike done on Zwift.
Riding time 6.35 Miles 122.3 miles @ 185 watts 5056 Elevation Gain 4876 Calories lost 2800 Calories Consumed.
I'd suggest some Gatorlytes (http://amzn.to/1Pq7Tey) as they are a great save my ass because I need to drink more now or save my ass because I am cramping right now tool...and super light. Can turn any beverage into a "salty" version almost instantly.
Also you might want to consider using a cold pack or something...like crush and it gets cold...esp for the bike should it heat up. Would sit in back pocket and cool you off...just a thought.
Down to the wire..
Hey team I have just been crazy busy with flying home to England for a funeral and just getting organized for this race..
I decided to drive down so drove from Boston stopped in Philadelphia overnight with family. Then made my down to Myrtle Beach, I had given myself an extra day in case of bad weather, so I got to relax for an extra day down there..
Drove to Orlando on Tuesday checked in to the hotel, did a 4 mile run in the sun without a shirt felt damn good.
There was a meet and greet last night with other athletes and crew members. Crew members are held in high regard and rightly so.
Today was getting the bike inspected, they also check all your wheels and tires, inter tubes. This has to be signed off by the bike shop
I did a twenty minute swim at the swim location to check the water temperature, tried out some booties. Water temperature was 61 degrees, I did have bit of a brain freeze but once I got swimming it went away..
Jumped on the bike for a twenty minute ride, the bike felt damn good. Had to rush to the airport to pick up a couple of crew members and couple drove in.
Tomorrow we have a breakfast meeting to discuss the whole course turn by turn..
You have done a lot of great work these past several months, and your planning has been terrific.
I like the "real" food on the bike on your second day, as well as already having something in mind for recovery at the end of Day 1 and Day 2....this should really help keep things moving forward on Day 3.
Good Luck this weekend.
How to follow the race.
So the race starts Friday morning. The quickest way is follow via twitter
(1) Follow our facebook page for updates throughout each day
(2) Tweet to ?#ultramanlive? and follow the tweets on http://realendurance.com/ultramanlive.php
(3) Results will be posted on our facebook page at the end of each day
You can text my telephone 508-680-4585
Brenda will be updating Endurance Nation. Thank you..
I have a Facebook chat group set-up for live updates you are welcome to join..
Thanks for all the support..
Pre Race and Day one Race Report
http://acktri.blogspot.com/2016/04/ultraman-florida-day-one.html