Coach Rich Training Update: September/October
Greetings from seat 35D, American Airlines, in route to DFW then Chattanooga, on my way to support the team at Ironman Chattanooga, my 2nd such weekend trip in two weeks
Note to self: when getting back in the IM game in 2018, schedule my A-race so as to not conflict with EN-related travel because it sucks, frankly, be jamming the bike in and out of a bike box, having the stress of serious training at races, etc. This is my week 18 in route to Kona, and you guys know what our wk18 looks like, and that ain't gonna happen like it should this weekend in Chattanooga. Anyway, it is what it is. This is where I am right now:
Didn't get the training week I need for IMWI race week. The following week, last week, was able to get in a 30mi run week, swim 16k, and had a good race rehearsal swim and good, confidence-inspiring long bike / race rehearsal on the weekend. My race plan for Kona is generally about setting up the run, period, full stop. I have a fraction of the durability I need to have, I don't think I'm very "cramp resistant" at this point, so I'm being very smart all day in order to not start cramping = walking = that would really, really suck.
- Take a bath on the swim. I did this on '03, chilling to a 58', checking out the corral and basically forgetting to breath because I was just looking down at the scenery so much.
- JRA on the bike so I can stay well hydrated, fueled, and ready to run.
- Run = very easy pace, walking aid station, trying to enjoy the experience and playing total defense all day long
So for my swim RR I basically soft pedaled with my arms: if it felt like I was actually expending effort to pull I backed it down. Time was about 58:30 I think...which is only 2' slower than what I did at IMLP, working.
The bike RR was valuable. Last year I did RR bikes at 222-225w. I ended up riding ~211-212w at IMWI. My FTP is a good off from those numbers right now so in the RR I dialed in my JRA heart rate of about 135 and watts of about 190-193. I spent a good deal of the bike with my heart rate in the mid to high 120's, which is very easy for me. The net was that I rode a 5:08 on this course, on which I normally do about 4:56-58 for a more racey-racey RR ride. But I felt awesome, was very hydrated, HR dead steady, and very low RPE.
For the runs, I'm dialing in 135-140hr, which is JRA, and then mentally recording what it feels like, what my breathing is like, associated pace, etc.
So my plan, now two weeks out from Kona is:
- Swim: didn't get in at all this week, ton of personal stuff going on (that's my story, anyway
). So between next Tues (return from Chat) and race day I'm going to swim 4-6k every. fookin. day. - Bike: will use the heat of Chat this weekend to get in some adaptation, get comfortable on the bike, and gain confidence in this 185-195w range. Nutrition, hydration, bike setup, etc is all dialed in. Another RR ride next weekend, 1 wk before the race.
- Run: yesterday I had a great 10mi run. So I want to get at least 3 more of these in before Kona, as tomorrow before my 4k talk, Sunday on the IMChat course, and maybe 2 additional sessions next Tues and Thurs. Between or within those runs I'm going to do some smart downhill running to build some durability in my legs.
- Will train like normal, not really tapering much at all, until I put the bike back in the box next Sunday.
- Not really looking at the scale, etc. What's done is done, don't want coulda shoulda woulda stuff in my head. Kona for me is much less about the race of the race and more about creating the combination of fitness and execution that allows me to enjoy my day.
In other news, 5 days after Kona I'm meeting some moto buddies outside Zion NP in Utah, splitting a cabin and doing some easy dirt bike riding in Utah. So addition to prepping for Kona, I have to prep my gear and bike for this trip. Oh, and Kandi, her dog Zeus and cat Finn (asshole cat, sorry) are moving into my place next Friday before we leave for Kona on Tuesday...so just a few more moving parts!
Comments
But on a more serious note, I really find it refreshing that you and Patrick are sharing your training including when life gets in the way- happens to everyone, eh?
That's great and all...but I know dicks and this cat is a total dick...seriously. I'm in my Chattanooga hotel room and the ONE non-EN cotton shirt I brought to be casual in the hotel room has a big ass hole in it.
Fookin' cat...
Not a cat person here, totally on the dog side of the house with you, but in defense of the cat, what did you do to piss him off? Just askin...
"Soft Pedaling" to a 58' IM swim....I, along with everyone on the team, hate you!!
And 35D? Don't you travel enough to have a better seat than that?
Plan looks good. You are taking what you are given. Look forward to seeing you in Kona.
This animal should not exist
EXACTLY what i was thinking on the "soft pedaling"
isn't 35D right in front of the head?