IMLP 2016 Training June 29 - July 5
#EN4KEYS WEEK 17
Well LP Crew we are 4 weeks out from race week and there are 4 Keys of Racing within EN. What sets EN athletes drastically a part from other athletes is the ability to know how to race. You're putting in the training and doing a fantastic job of posting your information with the team to discuss but as you wind down your training in the next couple weeks you need to put your head in a space to have the 4Keys down pat. Even if you have been with EN for awhile, there is always something to learn or something you can teach to help someone else's race experience.
Not to reinvent the wheel here is a mixture of coaches perspective and a couple other race captains:
X - Race day is about execution NOT fitness
Theme for this week is important. Start visualizing your upcoming RR2 and Race Day in terms of simply Executing your Fitness:
The majority of athletes on race day are fitness-focused (look at my T-shirt, look at my abs/veins/etc, look at how fast I can go in the first hour of the bike, etc.). They think of race day as the application of their fitness to the course, the distance. They are wrong. Race day is about the application of sound execution skills to a long day. Your fitness is just along for the ride. Through our observation of many, many races we can tell you that fully 90% of athletes out there do not understand this and do not know how to execute properly. For the Endurance Nation athlete then, race day is largely an exercise is doing the opposite of what everyone else is doing!
Easy to read/comprehend the above, difficult to actually apply on race day, when you feel rested, invincible with adrenaline and the best you have felt during the entire training cycle. So important to start thinking and scripting this concept now.
Good Job team.... keep chipping away, two more weeks left of fitness
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Comments
Dan - any relation to Scott??
@Mariah - HBD!
@Dan - keep working on the genetic deficiency!
Had to switch the week around due to the upcoming July 4 Weekend. I am taking Thrs & Fri off of work and riding from my suburban NYC house to NH with a pit stop in Mass on Thrs night, so the long run got moved to today. Legs, were feeling quite tired from the Sea2Summit adventure on Saturday and I was questioning the wisdom. Given the humidity (lots)
I made the wise decision to go TRP or slower for the entire run. Goal was to exceed last week's 16.7 mile run. So, on tired legs & lots of humidity (but thankfully no heat) I reeled off 18 miles!!!
https://www.strava.com/activities/623431712
:-)
The theme of my week will be to get some needed rest. All running will be at TRP & my Wednesday bike ride will be just that…….a ride. Hoping that all is well again by the weekend.
@Scott – nice run today
@Mariah, HAPPY BIRTHDAY!!!
and thanks!
@Nemo good luck on your second huge race rehearsal weekend, last big push for you!!!
Day one was 115 miles with lots of heat https://www.strava.com/activities/625895303
due to a change in my ride pickup on day 2, I had to opt to stay & enjoy some awesome hospitality at the awesome Berkshire lake house of Brad & Heidi Marcus.
The three of us did a 48 mile morning ride https://www.strava.com/activities/626612152
Brad & I went out and did a 2nd ride of 36 Miles https://www.strava.com/activities/626802681
Topped off with a 7.6 mile run this morning. Big weekend of swimming & running coming up!
Keep up the amazing work everyone!!
I am holding off on to an RR for next week, but rode my Long hard ride on Saturday, Focused on hydrating better than usual, so that was a win.. always feeling anxious as we approach race day, but knowing i have good long hard miles under me.
Saw some great rides on Strava from most of the gang here, keep up the hard work
@Mark Stahlkopf - awesome long ride this week!!! I am concerned I will never see you at placid because of how close the pointy end you are going to be!
Speaking of week 18?!?! Am I delirious from my wkos or does the advanced IM plan have us doing another camp weekend?!? Are you all doing this or modifying? I'm going old school and just doing the RR#2.
Looks like A good week of training was had by all.
Danielle you have set the bar for the big training weekend.... Send the family to the beach for the week & get to work....Nice.
Keep it up everyone...
@ Mark S - was watching you burn up Upper Wisconsin on Strava this weekend, Strong work
@ Danielle - big expectations, now let your body absorb all that work and keep it going!
@all - seem to remember that Dino & Coach R were going to do this race... anyone see them around this forum?Thursday 115 mile bike
Friday 48(w Brad & Heidi) & 37 mile(w Brad) rides
Saturday - 7.6 mile & 4 Mile runs (drove from Brad Marcus' house in Great Barrington MA, to Cronk's house in Laconia NH between the runs)
Sunday - 3500 Yd OWS, 8.6 Mile strong hill run, 25 mile EZ spin on the bike with Jill
Monday - took this as a rest day and did a 2000 yd OWS
As Scott demonstrated, "You know you're training for an Ironman when..."
"Monday - took this as a rest day and did a 2000 yd OWS"
Next week he'll say "I ran five miles while in a coma"
it's been a pretty successful run of training for me over the past few weeks in spite of my absence from the forums. Incredible how long each of these workouts is at this point of the plan and how we are all managing the increased volume. I got in two longish rides over the holiday weekend, as well as the RR swim and another 10 mile run on Sunday morning that didn't feel all that long compared to last week's 3 hour monster...
Feeling stronger near the end of these ~4k yd swims and looking forward to a high quality run tomorrow morning. Also happy to see my CTL on Training Peaks above 130 (a totally arbitrary goal when starting my IMLP ramp) and "only" 8 days off over the past 90 days. Normally, work/family/life intervenes with many more off days, so I'm happy to be consistently getting the wko's in.
@Al T - I took it easy today, only did 2x20s for the 4th week in a row!
I feel like I am cramming for an ironman in the last few weeks as I don't feel my volume is there, that said, I am hitting nice numbers, so hoping this cramming works, study time is almost over, so I have maybe another 5-6 days of cramming before I lighten the load for IMLP, trust the training & patrick's guidance, you have plenty of base under you and there is huge value to having seen this movie before.
this morning I did 2x20s in heat & humidity, 4th week in a row of validating my FTP #s and my lifetime high is real... Back really hurts today, not sure why, maybe sympathy pains for Cronk's heroic attempt at Everesting... working that out with no run today and hoping in the AM to hit my last huge run before LP..
keep up the good work & good posting!
If you have not sen the movie Miracle - watch it! If you have seen it - watch it again :-)
As you begin planning to pack, the biggest piece of advice I can share is to BE PREPARED FOR ALL WEATHER! In years past, the day temps have climbed into the upper 80's and clear blue, sun-filled skies... AND we have also had cold (think low 50's) wind (yes, there is a wind chill!) and heavy (and I DO mean HEAVY) rain! While the local businesses try to make provisions for any/all needs, you do not want to be scrambling around the day before race day, looking for long-fingered gloves! Despite every meteorological best effort, the weather forecast will change often race week - and the day may be vastly different than what was shared in the forecast in the days preceding the Big Dance. BE PREPARED!!
This public service announcement is brought to you by antibiotics and Downeast Cider, as I recover from a sinus and upper respiratory infection :-(
BAM!
You are spot on - IM is a true balancing act! Family, friends, work, injury prevention/maintenance, diet/nutrition, etc... Some do really well juggling an that, IMHO, is one of the important things to remember. I have had the seasons where IM is the end all, be all - and while my times were faster, they came at the expense of many things - some things I wish, if given the opportunity, I could earn a "do over" for. For some, IM is "One & done" while others continue on - again, personal preference and individually based. For some, when they cross the threshold to the next age-group, they "pour it on" and try for a PR on the younger end of that scale... For others, it is simply a semi-focused goal and intensity varies from season to season - race to race :-) Not really sure I answered your question - simply sharing my insights/thoughts after finishing a few of these :-)
I rounded out the last two big bike days a little bit early by taking thursday and friday off (forecast thunderstorms all weekend made me nervous, but of course it's fine today). Second race rehearsal bike went well, I focused on evening out my power--upping the watts slightly on the flats and not spiking on the hills. I felt better than after the first RR stomach wise, but my run was SO SLOW. I'll attribute that to residual fatigue from the last 13 mile long run on Tuesday and hope it goes better race day. Sorta day off today catching up on gardening out house stuff with "only" a 2500 yard swim and 4.5 mile run, then tomorrow hope the rain holds off for another 3 hour ride.
Happy tapering everyone!!!