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2016 IM Louisville- Week 17- The secret
#EN4KEYS WEEK 17
Well Louisville Crew- You are AMAZING!!! Keep posting, keep sharing, lets keep the mojo going!!!
YOU are 4 weeks out from race week and there are 4 Keys of Racing within EN. What sets EN athletes drastically apart from other athletes is the ability to know to race. You're putting in the training….. Recording your information…..sometimes discussing with the group (lets do more of that team!) 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.
GREAT Job team.... keep chipping away, two more weeks left of fitness. Let's hear it- how is this week going?? What lessons have you learned??
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That was a tiring workout though. After mile 14 or so I kept having to push the pace harder to keep heart rate from dropping. I suppose on race day that will get pretty hard to do right at mile 18.
I may have to do my long ride tomorrow as we are on deck for a full day of rain on Saturday. It won't be fast or pretty, but it's only a lab, and will not be indicative of race day.
Hope everyone else is having an awesome week!
Cheers!
I have to get my race rehearsal in this weekend and I am doing a century with a run after on Sunday. Didnt want to go over in my run and trash my legs.
Keep up the great work.
This was a huge mental win for me. In my head, I thought I was screwed for missing the last week and half. I'm on the tail end of this crud, so I think I can actually breathe enough to swim now. I'm happy to have gotten this now vs. getting it the week of IM Lou!
Happy training everyone! We are getting close!
-- I’m consuming a ton of calories on most rides (500/hour), and definitely need solids on the bike; Powerbar and Clif Bar work well
-- For last hour on bike, taking only gels and water seems to work best
-- Too much GE creates GI issues; I have to alternate between GE bottle and water bottle
-- That start-the-run-with-a-banana thing? Bleech, not for me. Bananas are okay on the bike but I can’t eat them on the run
-- Clif Shot Bloks work great for me on the run; about 1 every mile; mostly water and some GE for fluids
-- Yesterday’s workouts had a net weight loss of only one pound; hopefully I can repeat that on race day
-- When doing a brick workout, eating a bowl of chicken noodle soup between the bike and run is awesome! (although not really practical for race day)
I agree on the solids... That's a big change I've made this year on the bike... Get too hungry if only eating the gels
Do have a question for you all. Anyone racing Lou with a disc? I'm playing with the idea but have never raced with one, so I'm hesitant. Your thoughts?
Hi all - I have been MIA from the IMLou forums due to WI. That is complete. I have been following your great work from afar. Looks like you all are ready! Just over 20 days to go!
@Danielle - you are a swimming machine! Disc wheels are the Bitchin' Camaro of triathlon, so I'd vote yes
@Alan - welcome to the crew. You and Ed are studs for doing both events so close together - that's gotta be tough
I've had a difficult few weeks. I'm still trying to deal/heal with an upper calf issue that has caused me to shelve some runs. Group that with two out of town soccer tournaments the last two weekends (no way to ride outside unless I towed my girls in a wagon), and a packed week of annual meetings (followed by dinners) with food that my body ended up finding as the devil, my volume and mojo has been down.
I was able to do my first interval run last Tuesday, and did "part" of my RR Run Thursday. Remember the devil food I discussed, well it decided to come at me Thursday morning on the run. Thank god for a gas station, starbucks and my house (twice) in the first 12 miles! When the sensation came again, I just figured it was not my day. But, in always looking for a positive, the 8:21 pace was easy even with my GI issues.
I gotta buckle things down these next three weeks, and forget the shit of the last few weeks. Query, my lower volume has brought with it a few added pounds, so wondering how others would go after that? Differently put, how far before the race should I take a calorie deficit? I've read two weeks, but think I would like an extra week to shed the added weight. Thoughts?
If you're still having trouble with that calf... Maybe reach out to coach P via micro on how to handle the next couple weeks