Hi Patrick My goals for the Worlds, is just to enjoy the moment and execute to the best of my ability. I won't be thinking that on a particular day, I was #th (insert result) in the world in a 70.3. I am incredibly grateful to have just got a roll-down slot.
That said, I want to continue to improve my fitness with a longer-term view to compete in Ironman WA at Bussleton in December 2018. That is a very flat course and will suit me more than Port Macquarie — with an FTP around 190 watts, a fair number of hills at Port require over 220 watts (one even around 260 watts). I can ride very steady if I don't have steep hills to climb. Also it is 2000 miles away from the East Coast, and therefore has smaller fields.
According to Slowtwitch, the Worlds Race Director hasn't selected the course yet, and the Worlds website doesn't say what the course will be. The bike can't be harder than Port Macquarie, surely?
In view of my goals for the Worlds, my longer term IM goal, and that training for the Worlds will ensure I start my preparation for next season with a great base, I totally agree with your call on body comp and Run Durability!
In terms of how I prepared myself for the two 70.3s I raced this season, I used the Intermediate Plan, but made sure my weekly run mileage was always 40 to 42 kms. I lengthened the brick runs to 5.3 km each (it's a loop from my house). Initially, after the prescribed time and intensity, I just added the extra @ Zone 1. After a while, I did the extra @ Zone 1.5. Then in the window week 6 to week 10, I just added Zone 2 time. I did the taper as written. I am sure this extra running helped my run.
Subject to your views, I was thinking something similar for the Worlds? Or did you have a better idea (about run durability)?
Regarding Body Comp, I think I can usefully race around 60 kgs, down from my usual weight of 68, or my 66.5 that I raced at Port a few weeks ago.
BTW, I squeezed out 4 more watts in my bike test today compared to my pre-race test. According to my records, I need to go back to June 2015 to see a higher FTP. Yeah.
Hi Coach Just checking in. came 48th out of 65 in 65-69 age group on the toughest course I have ever done at the Chatanooga Worlds 70.3. I raced at 68 kgs so no improvement in body comp. struggled with what turned out to be a long season, which lasted from December last year until now. Also long bike rides in the winter were tough. i haven't checked my data files yet but the bike must have had a big VI due to the huge elevation changes! and high TSS as I took around 3:30 mins on the bike with an IF around 0.77. That said, I ran as well as I did at my qualifying race back in May which has only half the elevation changes as the hard Chatanooga run course. This is my proudest race ever
45th IN THE WORLD. Let that settle in for a bit. Super huge accomplishment on a very tough course. Amazing you could run that well off of such a challenging bike. Can't wait to hear the numbers....but for now I think you should relax!!!
@Peter Greagg - you posted on a Sunday, and bought me less than 48 hours later. Please understand that I am not only preparing for the world championships, but this is a very heavy race period. With the team also competing at Chattanooga, Augusta, Louisville, Maryland, and of course my fellow racers in Hawaii.
Hey Coach sorry for my lack of consideration and thought. Btw, I thought you were quite restrained considering.... I will start a new thread in the next couple of days to coincide with my new season. Cheers
Comments
My goals for the Worlds, is just to enjoy the moment and execute to the best of my ability. I won't be thinking that on a particular day, I was #th (insert result) in the world in a 70.3. I am incredibly grateful to have just got a roll-down slot.
That said, I want to continue to improve my fitness with a longer-term view to compete in Ironman WA at Bussleton in December 2018. That is a very flat course and will suit me more than Port Macquarie — with an FTP around 190 watts, a fair number of hills at Port require over 220 watts (one even around 260 watts). I can ride very steady if I don't have steep hills to climb. Also it is 2000 miles away from the East Coast, and therefore has smaller fields.
According to Slowtwitch, the Worlds Race Director hasn't selected the course yet, and the Worlds website doesn't say what the course will be. The bike can't be harder than Port Macquarie, surely?
In view of my goals for the Worlds, my longer term IM goal, and that training for the Worlds will ensure I start my preparation for next season with a great base, I totally agree with your call on body comp and Run Durability!
In terms of how I prepared myself for the two 70.3s I raced this season, I used the Intermediate Plan, but made sure my weekly run mileage was always 40 to 42 kms. I lengthened the brick runs to 5.3 km each (it's a loop from my house). Initially, after the prescribed time and intensity, I just added the extra @ Zone 1. After a while, I did the extra @ Zone 1.5. Then in the window week 6 to week 10, I just added Zone 2 time. I did the taper as written. I am sure this extra running helped my run.
Subject to your views, I was thinking something similar for the Worlds? Or did you have a better idea (about run durability)?
Regarding Body Comp, I think I can usefully race around 60 kgs, down from my usual weight of 68, or my 66.5 that I raced at Port a few weeks ago.
BTW, I squeezed out 4 more watts in my bike test today compared to my pre-race test. According to my records, I need to go back to June 2015 to see a higher FTP. Yeah.
Just checking in.
came 48th out of 65 in 65-69 age group on the toughest course I have ever done at the Chatanooga Worlds 70.3. I raced at 68 kgs so no improvement in body comp.
struggled with what turned out to be a long season, which lasted from December last year until now. Also long bike rides in the winter were tough.
i haven't checked my data files yet but the bike must have had a big VI due to the huge elevation changes! and high TSS as I took around 3:30 mins on the bike with an IF around 0.77. That said, I ran as well as I did at my qualifying race back in May which has only half the elevation changes as the hard Chatanooga run course.
This is my proudest race ever
https://endurancenation.vanillacommunities.com/discussion/23897/peter-greagg-at-chattanooga-for-the-world-70-3/p1?new=1
ill check it out now!!
sorry for my lack of consideration and thought.
Btw, I thought you were quite restrained considering....
I will start a new thread in the next couple of days to coincide with my new season.
Cheers