IM Santa Rosa Training June 21 - June 26th
Race Rehearsal
You have made it to Race Rehearsal Week! WOOHOO!! With each week comes a little more excitement for the BIG DAY! So let’s talk about this week. This week is RACE REHEARSAL WEEK!!! It's the official-ification of our Ironman training weekends. It represents the intersection of race execution and volume, presenting YOU the athlete with a chance to simultaneously improve their fitness and strategy. There are FANTASTIC videos/podcast about this high volume week. They will give IMPORTANT information sto take a few minutes to listen and watch!!
I would recommend if you have specific questions for Patrick, GET THOSE IN THE COACH forums NOW! Don't wait to ask him questions on Friday night for Saturday morning!
What is camp?
It's a regular training week with modifications to allow for a swim test, the 2 x 112 rides and a weekend long run.
Thursday: Swim Test Day
Friday: Race Rehearsal #1 aka 112 Mile Ride + a 1 Hour Run. Read the full Race Rehearsal protocol here.
Saturday: Up to 112 Mile Ride. How far you ride on Day Two is a function of your fitness and race goals, and of course, safety. At a minimum you'll want to do 56 miles, with more advanced athletes working upwards to a full 112.
Sunday: Long Run according to your plan; minimum of 13 miles.
Think at the start of this week.
What do I need this weekend to get ready. Get your equipment dialed in.
Pacing
Get out there and JRA - 1 hour 1.5 then to steady pace
Fueling plan
Run - first three miles LRP plus 30” per mile. First three miles to settle in - mark the transition and take stock of how you feel
More info here….http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage/ENFULLPlanResources/VolumeStrategySeriesPartIV.aspx
Keep on CRUSHIN’ it!!! Let’s hear you!! How’s everyone doing???
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Comments
How did it go for everyone else?
Did my RR Swim FRI ...on pace for 1:10 for full 3850m....but kicked out at 3750! sheesh.... felt easy and controlled.... Of note when in the last 20 min I noticed I might be cutting it close to closure time I diald my efforts up a notch (stronger pull, faster turn over -I have a very slow stroke rate etc) I felt i was going faster but data shows same speed at notably higher HR. Happy to noodle at 1:10 come race day Toe cramps which has been years sense an issue.
SAT started "late" @7am was >105 by 90 miles in and garmin died..... finished out a miserable 100mls in 20mph -steady with 30s gusts of wind. Just beat up. Tried to do brick run on TM and after 4 miles just 'done'. Oh and realy severe cramps. despite electrolyte tabs, pickle juce and mag++ added to drinks
100 mls Bike
https://www.strava.com/activities/1052200958
SUN started better...wind came up slowly but became a factor last 40 miles...but not nearly as bad as SAT. Hot and took 5-10 min every bottle exchange to pee/soak down etc. so not so race sim-ish. No cramps today. HR about 15 BPM less at same speeds all day (up with wind last 2 hrs)
116mls Bike
Started brick run with side stitch that just got unbearable....tried to walk it off after 1 mile....aborted run after 2.5miles. Legs realy not that bad.
Recorded with Strava w/o HR/PWR
https://www.strava.com/activities/1054122860 Efforts same speed differences mostly due to wind effects
my 'ol Newton PM did record and I have the GR etc data there.
Today-MON was to be LONG Run.....however turned into a 14+hr work day..... Sigh... nuther key WKO gone.
My race rehearsal wasn't much better. Did an OWS the evening before. That went well. First time in a wet suit in two years. There was some anxiety at the beginning. But managed to get in 3000 yards.
Between the wind and the heat. I headed for home after 83 miles when my stomach cramped. Was able to get the run in. HR was steady. No uncoupling. Got up the next day and my stomach said " NOPE." Went back to bed. Was able to get in the long run in some smoking high heat on Saturday. Love, love, love my arm coolers. Paces were spot on.
Now we get to do it again this week! Ya
if you haven't checked out the ironman Santa Rosa web page lately, go to the course page and check out the you tube videos that are linked there. Good info on the course from the race director.
The video's are great. The climb doesn't look to bad. Remind of that when I finish. Starting to get pretty overwhelmed with all the moving parts. Glad I got my bib #. The athlete guide is pretty good too.