@Brian Smith at the end of the day, you just need to recover. Sometimes coming off of the volume we can make them next week feel unsatisfied with the net is if I had a few more long rides on the schedule, I don't think you would've done them. Or you would've fired me. :-)
It's not just the total amount of work you can do, it's the amount of work your body can absorb. Clearly you hit that limit last weekend.
Yes mixing of the rides can have that effect, especially depending how you pay some of the conditions. At the end of the day if you felt that bad and makes me wonder about the nutrition plan and it's efficacy.
Theoretically speaking steady riding it self shouldn't be so hard, especially with the constant fueling, that you would be bonking that hard. Obviously there are some extenuating factors regarding work and life that bring fatigue. As we discussed, just stay active and try to make a choices while you're in Germany. When you are back, it will be nice to get a three or four hour ride in at a steady pace just to shake the legs out. We're not under a ton of pressure to put the work After your big week, it's more about just keeping things loose and sharp. That will be the best use of your time.
On a sidenote, I strongly encourage you to check out Zwift. Given how crappy your city riding is, it only makes sense that you would be on the trainer getting in some good work had a steady pace. The value is so much higher, and the social aspect makes the time fly by.
Coach, getting back from Germany and planned to do a little trainer spin or outdoor ride Sunday, did not get a chance to do anything as I was working like a dog all week, but I did get my step count over 11,000 per day , which was good, posted that in my TP account.
You mentioned in an earlier post that I should stay away from the run for a few days to get my legs back, but with that said should I just look at this weeks plan and adjust it as I have in the past. Also, you have doing a race rehearsal on next Saturday, but I many have to do that on Sunday (going to Notre Dame Football Game on Saturday), but I will not have access to water after Thursday/Friday, so I would have to do the swim a day or two before as well...any adjustments you specifically want me to do this week and next week before the taper week?
@Brian Smith - Welcome back! I didn’t see your note about the steps, that’s certainly good… Or at least better than nothing!
I would like you to get back into some run frequency just to get your legs around, and then playing on the big rides Sunday. You might have to moderate your Saturday football activities so they don’t severely impact your son a ride. This is your last “big girl“ before the race. Your final chance to dial-in the pacing in the nutrition, etc.
You should be able to run off that bike as well so we get a good opportunity to login/look at the heart rates and make sure they match we are expecting. Once you are through this weekend, we are going to taper time.
During taper time, Your goal will be to swim as much as possible or as frequently as possible. So please take a look at your schedule and see what you can do. Frequent morning is also helpful, especially later in the day before dinner I can help keep the weight down.
Aside from my input, I think your work schedule will be the biggest factor so let me know how that’s going and I will adjust.
The Sunday ride ended up being in the country and was a lot better, speed was up, nutrition was better and added snickers to the mix! ha you can see the info on TP if you care to look.
Listened to your podcast on the race and posted my race plan in an open thread if you care to review. Thanks for that. Regarding the nutrition portion, how much would you recommend I carry, as I have been used to carrying it all not he race rehearsals and longer rides, but with the special needs bag for the bike I can likely 1/2 it right? Also, would you say add salt tablets or no, I am using GE, PB and Cliff Shots, never added any other salt to the plan.
Also, the bike this weekend may be on a trainer with the road bike, supposed to rain all weekend here, but as for next week, would you say just do the swim on Monday and maybe the light trainer ride and run on Tuesday, or forego them all and rest up? Being the first IM, not sure how to adjust for the hurt ahead off me.
Brian - while Coach P is on Hawaii, he's asked some of us to check in on the Coach threads and provide our thoughts on your questions. I'll look for your race plan elsewhere, but as to your two specific questions:
How much nutrition to bring along on the course? One of the great things about an Ironman race is how well supported they are. Some people say, "Just think of it as a catered training day." On the bike, there is an aid station every 10 miles, so there is little need to carry a lot of your own nutrition, especially if you are relying on Gatorade Endurance, Clif Shots, as you are. The GE bottles are 20 oz, so unless its a ridiculously hot day, its hard to imagine needing more than one bottle every aid station. You can start with one bottle, just as a security blanket, but there's really no need to carry more out of transition. Your solid nutrition is PowerBar? They have CLif bars on course, usually the mini variety, 100 calories each, and gels, bananas, water, etc.
Next week's taper plan: The final week is really all about keeping ready. "The hay is in the barn", meaning you won't make yourself any fitter during that time. But you can lose fitness is you do too little. I found the sweet spot for me was to plan on about 5-6 hours of overall training during the week before the race, with an emphasis on doing a few (6 or so) "sprints" of 30-45 seconds during each workout. This reminds the mitochondria in the muscles to keep dividing so they stay ready to generate energy on race day. IMO, the Key Workout during the week is the 60-90 minute bike usually done on Wed or Thursday on the race course, highlighting whatever the most challenging part of the course is.
Thanks for your help Al..I am driving all day on Thursday, so not sure a long course ride will be in the cards this week, but I will try and get some swimming tomorrow and some slight running and trainer rides as per the plan.
Hey Coach P, Sorry tied up with work as soon as I got back, and it has been a nightmare. I will write the race report and send you some info as soon as I can. So awesome to finish, not in the time I expected with the wind and rain on the bike, but i tried to follow my plan as much as possible. Run was interesting let's say! For only doing one sprint try in my life, one team competition and never running a 1/2 or full marathon, i am happy to have finished in the way I did. Can definitely see where I could have shaved up to 20 plus minutes or more off my time, but we will see in the future. Talk soon.
Sounds good...lots of lessons learned, and you'll want to jot them down ASAP so you don't "lose" them the next time you race. That iterative improvement is key!
Finally posted my long a$$ report narrative...headed back to the doc tomorrow afternoon, no stress fracture in my foot but something up with the top of my left foot post race, didn't notice it for a few days as both feet were swollen, but now it hurts to walk we will see...fun fun...
Thank you so much for posting the report! We will definitely move it over to the race page for other people to see.
You have nothing to do right now the rest, and so do that and find out what activities you can participate in. Maybe cycling or even some upper body strength would also work. All we want to do is keep the fires burning while keeping you safe.
Comments
Theoretically speaking steady riding it self shouldn't be so hard, especially with the constant fueling, that you would be bonking that hard. Obviously there are some extenuating factors regarding work and life that bring fatigue.
As we discussed, just stay active and try to make a choices while you're in Germany. When you are back, it will be nice to get a three or four hour ride in at a steady pace just to shake the legs out. We're not under a ton of pressure to put the work After your big week, it's more about just keeping things loose and sharp. That will be the best use of your time.
Coach, getting back from Germany and planned to do a little trainer spin or outdoor ride Sunday, did not get a chance to do anything as I was working like a dog all week, but I did get my step count over 11,000 per day , which was good, posted that in my TP account.
You mentioned in an earlier post that I should stay away from the run for a few days to get my legs back, but with that said should I just look at this weeks plan and adjust it as I have in the past. Also, you have doing a race rehearsal on next Saturday, but I many have to do that on Sunday (going to Notre Dame Football Game on Saturday), but I will not have access to water after Thursday/Friday, so I would have to do the swim a day or two before as well...any adjustments you specifically want me to do this week and next week before the taper week?
I would like you to get back into some run frequency just to get your legs around, and then playing on the big rides Sunday. You might have to moderate your Saturday football activities so they don’t severely impact your son a ride. This is your last “big girl“ before the race. Your final chance to dial-in the pacing in the nutrition, etc.
The Sunday ride ended up being in the country and was a lot better, speed was up, nutrition was better and added snickers to the mix! ha you can see the info on TP if you care to look.
Listened to your podcast on the race and posted my race plan in an open thread if you care to review. Thanks for that. Regarding the nutrition portion, how much would you recommend I carry, as I have been used to carrying it all not he race rehearsals and longer rides, but with the special needs bag for the bike I can likely 1/2 it right? Also, would you say add salt tablets or no, I am using GE, PB and Cliff Shots, never added any other salt to the plan.
Also, the bike this weekend may be on a trainer with the road bike, supposed to rain all weekend here, but as for next week, would you say just do the swim on Monday and maybe the light trainer ride and run on Tuesday, or forego them all and rest up? Being the first IM, not sure how to adjust for the hurt ahead off me.
Safe travels!
Thanks for your help Al..I am driving all day on Thursday, so not sure a long course ride will be in the cards this week, but I will try and get some swimming tomorrow and some slight running and trainer rides as per the plan.
Hey Coach P, Sorry tied up with work as soon as I got back, and it has been a nightmare. I will write the race report and send you some info as soon as I can. So awesome to finish, not in the time I expected with the wind and rain on the bike, but i tried to follow my plan as much as possible. Run was interesting let's say! For only doing one sprint try in my life, one team competition and never running a 1/2 or full marathon, i am happy to have finished in the way I did. Can definitely see where I could have shaved up to 20 plus minutes or more off my time, but we will see in the future. Talk soon.
~ Coach P
Posting my report soon, not so much like others, more narrative, but I think would be helpful for especially newbies
Finally posted my long a$$ report narrative...headed back to the doc tomorrow afternoon, no stress fracture in my foot but something up with the top of my left foot post race, didn't notice it for a few days as both feet were swollen, but now it hurts to walk we will see...fun fun...