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Eric Rich Micro-Camp Week Pace Alternations based on REV3 1/2 reults

etrain17etrain17
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Hi Patrick,

Thanks for the suggestions regarding overtraining. I'm keeping an eye on the RHR, which bumped up after this weekend's race. My big question this week is regarding how to incorporate last weekend's race results (bike especially) into my Camp Week rides this weekend.

I completed the REV3 1/2 IM last Sunday, total time 6:13:26; swim 44:12 (2:17/100m); bike 3:02:33 (18l37 mph); run 2:04:59 (9:24/mi). The swim was moved day of due to wind/waves, which led to some goggle fogging issues (long story) and some off course swimming by me, resulting in a 3 minute longer swim than my last HIM.  I essentially hit my targets with regard to the bike and run.  I was hoping to beat 3 hours on the bike, but given the wind I'm pretty happy with it.  I stayed aero most of the time, but when I got off the bike, my left hamstring was killing me (I've never experienced that in my long rides to date).  The likely contributors are not wearing bike shorts (in favor of my race kit) and staying aero.  I'm in traffic a lot on my long rides or on roads where I'm just not comfortable getting and staying in the bars so I'm not getting as much aero time as I like. 

The hamstring issue didn't effect the run however, despite my fears at the start.  GI issues made me very conservative though-as did the EN advice "give me 1:30 the first 3 miles on the run and I'll make your day" (it really works).  I started at 152 bpm and let it go up to 158 gradually through mile 10 and then just ran.  It made for a very comfortable (but for the belching) negative split run.  I'm going to use the member forum for input regarding getting to the bottom of the GI issues.

My big question for you, based upon that 18.37 mph bike (I was trying to keep my HR below 148, fairly successfully), which other than the hamstring issue, left me in a good place for the run I think, is my planned 15 MPH for Friday's long ride too slow?

Thanks for all of the help so far, it's really helped.

Comments

  • Coach PatrickCoach Patrick
    Eric, congrats on the race. I agree with your assessment of the race re adjusting expectations for swim (new course) and bike (wind). I am most happy with your run patience and that lesson there...it will go with you forever more, and you'll always be able to hit it.

    As for the bike planning, I'd prefer to use HR vs just MPH as speed can be so variable based by course and conditions. If you had an AHR for that ride, that's then number I'd be lining up for your rides. If you have a Strava or Garmin workout I can look at, I can be a bit more specific with my advice.

    For all of Camp Week, we are just looking for steady sessions, with a strong finish to all of them. A Strong finish is possible with early / smart pacing and good nutrition all day.... image

    Let me know what you think!

    ~ Patrick
  • etrain17etrain17
    Thanks Patrick. Camp week went really well, and I came out of it feeling for the first time like I'm physically capable of a sub-17 IM. I got 100.5 mile in 6 hours. My bike average MPH was 16.7, AHR 139 BPM. By comparison, my HIM AHR was 149 on the bike two weekends ago. Since this was partially city riding, without stoplights I'm pretty confident I can hold 17 MPH for IMNC. I made some changes to English muffins with peanut butter and jam. My stomach seemed to tolerate those better than Clif Bloks and GU. I will continue to try and alternate between "real food" and bloks/gel at the next Big Day.

    Rode 57 the following day. That ride went from my house in Cleveland Heights through Cleveland, so it was 3/4 city riding. 16.1 MPH/AHR 125. Post ride brick runs both days were slow and solid. The following day I ran 3 hours, kept it slow, and got in a very solid 16 miles. HR 138 for the first 6 miles, then slowly up to 150. I think I finished just under a 10:00/mile pace. . I'm trying to get some more running in here towards the end-and training myself to keep it really slow-That's going to mean adding time to what's recommended, but I think I need the training in running like a turtle. I'm getting the feeling that's going to be the ticket to success at IMNC.

    Thanks again for the advice.
  • Coach PatrickCoach Patrick
    Eric -

    that is a fantastic weekend of training for submission with I can ask for much more. Very pleased with your pacing and your nutrition. If you have messed up either one of them there is no way you would've been as successful on the third day run. You have some incredible data from the sessions, so please pay attention to it as you map out your race plan.

    Between now and race day you have a few more key workouts but the majority of the work this starting to pile up in the "done" column. image

    Onwards!

    ~ Coach P
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