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2016 IM CDA Week 12- Be a Scientist
Week 12 - Be a Scientist
Howdy CDA Crew! Hope everyone had a great BIG DAY!! Let’s hear about it!!
This week is a test week. The coaches want us to focus on the following:
- Measure
- Gather Data
- Don’t forget to Sweat Test
When you head to an Ironman event, you will see lots of athletes suffer because they did not know something as simple as having a nutrition plan. However- in the “haus”, EN’rs know how important EXECUTION is because we practiced and show up prepared. Lots of little things can take a toll on you over 140.6 miles. Having muscles be so tight on the run from poor form on the bike. Not knowing sodium totals to account for the change in temperature on the course. Not knowing their power meter numbers, not knowing their heart rate numbers in case power meter fails, etc. Coach Patrick has said how important it is to have multiple "A games" because so many things can change within a race. This is what we talk about when we say "stay inside your box" You can adapt and change to the things outside of your control on the course but that comes from testing, gathering data about your body, how it reacts to nutrition, heat, cold, rain etc. And those results are gathered now. Be a scientist, a student of your body as an athlete in this sport. This is another reason why posting in the forum and weekly training recaps is critical!!!
Here are the sweat test rules in case you forgot or haven't done one in awhile
1) Weigh yourself nude right before a run.
2) Run at race pace for one hour, keeping track of how much you drink (in ounces) during the run.
3) After the run, strip down, towel off any sweat, and weigh yourself nude again.
4) Subtract your weight from your prerun weight and convert to ounces. Then add to that number however many ounces of liquid you consumed on your run. (For example, if you lost a pound and drank 16 ounces of fluid, your total fluid loss is 32 ounces.)
5) To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4 (in the above example it would be 8 ounces).
6) Because the test only determines your sweat losses for the environmental conditions you run in that day, you should retest on another day when conditions are different to see how your sweat rate is affected. You should also redo the test during different seasons, in different environments (such as higher or lower altitudes), and as you become faster, since pace also affects your sweat rate.
P.S. Ya'll Rock - Now go out there and crush it!
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I didn't have a big day per say but I did get a new bike on Saturday and took it out for a 4.5 hour bike ride (73 miles) on Sunday. I didn't take enough water with me. I took 1 bottle per hour but I probably needed 1.5/hour. My quads were on the verge of cramping several times during the ride. I got home, drank a smoothie and then headed out for a run. The run felt really good (finally) and I was able to hit some Z3 paces for a while. It was a short run since I'm still gun shy about running and reinjuring my hamstring.
I am doing CDA 70.3 on Sunday to get to know the course (and my new bike). Here's the link to my race plan. http://members.endurancenation.us/F...fault.aspx