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2016 IM Mont Tremblant Week 16- Rest, Run, Swim!
Week 16 Rest/Run Focus/ Swim up a storm!
Hey ya’ll!! How did the weekend go? I loved reading about your plans and seeing some more posts in the forum!! KEEP IT UP!!!So this week has a few pretty important notes.
Mandatory for Camp Week Completers! You must rest to consolidate the work you have done. If you did NOT complete camp week, you may do the workouts listed beginning on MONDAY.
It also is a Run Focus Week! If possible, aim for 6 to 10 miles more than your "typical" week by either inserting another run day or adding a small amount to every run you do. BUT this is entirely optional, it simply plays into the coaches separate build / taper approach for managing fitness by discipline across your Race Prep phase.
This week you will also have another 4200 yard swim (which will be seen in the following weeks as well). These can be used as Swim Race Rehearsals. Here are a few notes about that…..
Anything that takes your mind off of your form is counter productive
Your primary pacing tool is counting your strokes allows you to focus on technique and you will be in a pace where you can maintain
Set yourself up for the artificiality of the chaos the swim start will have on race day — rather than warm up (since you most likely won’t have that on race day) dive in and swim faster to replicate how it will be on race day then drop into your race pace- however pay attention that you aren’t dropping into a pace that is slower than your goal race pace
You will never be able to fully replicate the “washing machine affect” like race day but work on your mental focus for that affect. Focus on your legs and try not to kick too much.
Only swim as fast as your ability to maintain form.
Practice siting : 50 meter pool site 2x per 50
25 meter pool site 1x per 25
OWS use judgement
Only site with your eyes so you don’t drop no chin out of the water
** Alternative **
You COULD just do this--- Train like you Race
Keep crushing it Mont Tremblant Crew!!!!-- so proud of you all
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How did it go for the others ?!?
burp; this morning I woke up with a back pain.. suppose to do my RR tomorrow. Swim was hard this morning as the back was hurting. I guess this is the first curve ball thrown at me during that training cycle.
I'm so glad the roads will be nice! I believe I read where you had done this race in the past? It was hot?? Everything I look at shows pretty moderate whether. I know that it can change at the drop of a hat though! It does here in Idaho. When in the mountains it's always possible for the colder/hotter weather to swoop in! I was planning on using my aero wheels but bringing a standard front wheel if the winds are awaful. Any advice on that topic?
Francis; I hope your back issues are short lived! sending you healing thoughts!
Jennifer; My RR weekend July 2-4(8th) was riddled with adjustments as well. Weather had a big effect on the weekend training! But I really like the course!! I hope you will too!
Happy to report my return to MT on Friday July 8thh was perfect training weather and I was able to get in my full two loops on the bike and a long run off the bike. This past weekend I had another century scheduled but decided 3weeks of 100+miles was a good base and decided to participate in the Rapha Metric (70miles) ride instead. So happy I did, as I had a great time and still got in the reqired training. This coming weekend I will be in LP for IMLP. I am planing on getting on the course to do my training and looking forward to volunteering as well as cheering our Team Caption Laura! And EN teammates on!! :-)
My wife Heidi, also an EN member, is racing IMWI this year. The race is 3 weeks after IMMT. She will need to get a long ride in when she at MT with me to keep her training on track. For those of you who have been biking in the area recently, are you able to bike the entire course right now? She raced it last year and knows the course but was hoping she could bike it in the days leading up to our race.
Keep moving forward!
Thanks for the comments regarding my back, as of now, its almost gone.. I think it might be coming from the fly back from Portland, OR to Montreal where I didnt sleep well in the plane, and only slept 4hours between Saturday and Sunday.
Brad: MT bike course can be ride all year long (except during the winter
Happy to see that all your workouts are getting nailed!
Francis - unfortunately, I crashed my bike 1 week before IMMT last year and broke a bunch of bones. Not a pretty site. I went with my wife and kids to the race, watches her race (and it was HOT and HUMID!), went back to Connecicut and had surgery. This is my redemption race. My wife made me promise that I only ride the trainer in the last 2 weeks before the race this year.
Looking forward to meeting the group!
@ Brad, Hey Brad, I'll also be doing the race and my wife Carol will be in the middle of training for Kona. She is planning on doing a long ride on the course before the race so maybe she and Heidi can do part or all of it together!
It will be my first time doing IMMT and 2nd IM, I did LP last year. However I lived in Ottawa, ON. most ofmy life and have been to MT many times.
I really like the Bike course, even parts of the HWY portion
Mont Tremblant itself is breathing and I hear the IM finish is stellar! ;-) as well the Athletes dinner is something not to be missed. I still have to look into how to RSVP and if family can attend.
Quebec City and Montreal are stocked full of sights to see, things to do. If you haven't already checked out thier visitors websites, I highly recommend giving them a gander ;-)
Michelle: the run on the trail, 2nd time is really a mental game ! and yes the finish line is awesome since you are coming from uptown and going into the crowd for about 1KM, its crazy !
Sounds perfect Brad. Look forward to seeing you guys!
Week 18, 3X112M will be tuff.
Today is total rest, will probably go swim tomorrow depends on how I feel and get back on week 17 starting next Monday..... week 17OMGG!!!
Michelle: I'll probably go do week 18 in MT, need to convince my wife now hah
Great job Francis! I've really been struggling with the run. I thought I had turned a corner but was much slower this week. I guess its the cumulative fatigue setting in. The hop to a 18 miler will be interesting...
It would be great to see you at MT during our final RR .
Jennifer, I feel the same way about that 3hr/18 mile run:-0 yikes!
It's hard to believe we are at week 17! Hiw the heck did that happen lol
I had a great weekend training in LP and am feeling good after conquering those holds again. A good confidence booster!
It was super awesome cheering EN teammates on as well! Expecially our race captain Laura!
Driving in on race morning, remembering last year and doing IMLP was emotional. But also reminded me I need to start visualization how I want IMMT to go! :-)
to get you pumped before the run..
In case you haven't received it, I was emailed the athlete guide today. Hope to browse though it later. Here it is:
http://m.ironman.com/triathlon/events/americas/ironman/mont-tremblant/race-info/athlete-guide.aspx?mkt_tok=eyJpIjoiT1RNeE5EVm1ORE16TmpZdyIsInQiOiJCanZkeStnaWsxXC8yR1BXaTh5eEs2TDFQTml4QVQ1cE9vZ1JGZEpLVTFEQzlDTmU2czVCeVdKRm1MN2NRMzBOc2IxMjNUNit2eFhxeXMrYkw0NTl0QUFWMHRiTHZ3MitTWUhWUVF0RW9PbVE9In0=#axzz4F3DBxP38
Ouch! I'm traveling back to California from Idaho next Friday so I switched week 17/18. I did 92 miles and a 5 1/2 mile run yesterday and a 64 mile/2 1/4 mile today (due to thunder showers!!). I would have capped it at 3 hours but my husband is a slave driver!! I think he's building up SAU's!! Great Sherpa's are always great to have! So, I'm doing my long run next Thursday and will be in a car all day Friday with another longer ride Saturday in heat I'm not used to...hopefully they will have a cooling trend in Sacramento and it would only be in the 90's!! Good job on getting that run under your belt. I can't believe the race is just around the corner!!