IMMT Training June 21 - June 26th
Be a Scientist
Hope everyone had a great BIG DAY!! Let’s hear about it!! I know some posted in other weeks- but lets all get in here this week. I really love seeing your posts---keep the mojo flowing!!
This week is a test week. Patrick wants us to focus on the following:
- Measure
- Gather Data
- Don’t forget to Sweat Test
When you head to an Ironman event, you will see lots of athletes suffer because they did not know something as simple as having a nutrition plan. However- in the “haus”, EN’rs know how important EXECUTION is because we practiced and show up prepared. Lots of little things can take a toll on you over 140.6 miles. Having muscles be so tight on the run from poor form on the bike. Not knowing sodium totals to account for the change in temperature on the course. Not knowing their power meter numbers, not knowing their heart rate numbers in case power meter fails, etc. Coach Patrick has said how important it is to have multiple "A games" because so many things can change within a race. This is what we talk about when we say "stay inside your box" You can adapt and change to the things outside of your control on the course but that comes from testing, gathering data about your body, how it reacts to nutrition, heat, cold, rain etc. And those results are gathered now. Be a scientist, a student of your body as an athlete in this sport. This is another reason why posting in the forum and weekly training recaps is critical!!!
Here are the sweat test rules in case you forgot or haven't done one in awhile
1) Weigh yourself nude right before a run.
2) Run at race pace for one hour, keeping track of how much you drink (in ounces) during the run.
3) After the run, strip down, towel off any sweat, and weigh yourself nude again.
4) Subtract your weight from your prerun weight and convert to ounces. Then add to that number however many ounces of liquid you consumed on your run. (For example, if you lost a pound and drank 16 ounces of fluid, your total fluid loss is 32 ounces.)
5) To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4 (in the above example it would be 8 ounces).
6) Because the test only determines your sweat losses for the environmental conditions you run in that day, you should retest on another day when conditions are different to see how your sweat rate is affected. You should also redo the test during different seasons, in different environments (such as higher or lower altitudes), and as you become faster, since pace also affects your sweat rate.
Coach Patrick does a GREAT video this week on managing your long run and all its effects. CHECK IT OUT! He explains how to get the most out of it with the least amount of impact on everything else.
P.S. Ya'll Rock - Now go out there and crush it!
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Comments
Saw @Michael Quinton lay down a beautiful 14 miler on Strava this morning! BOOM!
SS
Done on TM with fan to avoid the TX heat at a 1% grade....
Recovery bike session this morning on Zwift and hoping to swim after work this afternoon.
Good luck with the long bike this weekend all and stay safe!
SS
Back to regular training for me. Now the focus is on IMMT.
Did the 1/2 split run this morning, the first 20' was ruff considering I havent run since last Sunday, but overall happy.
https://www.strava.com/activities/1059355655/overview
Will do the next one later this afternoon.
Starting my summer vacation tomorrow night, for 6 weeks. Out of the weeks I will be able to have 4 big weeks of quality training.
Will do a hacked camp week next week since I will be in Costa Rica weeks 15 and 16.
During the trip I will not be biking at all, its no the best.. but thats the sacrifice I had to do with my wife If I wanted to do 2 IM this year.
@Edwin Croucher
Enjoy MT next week ! I would join but its impossible for, I have too much work to do on the house when my workouts are done, I have to stay in Mtl.
A few FYI if you never went to MT:
1) you can swim in lake Tremblant, the buyois are there during summer time or there is the Lac Ouimet which is located near the Mont Tremblant airport.
2) Buy your food in the groceries (IGA, Maxi, Super C) you see on road 117 when you arrive to avoid the 6% special tourist tax in MT.
3) The bike course is totaly marked, so just follow the IM sign on the road and you will be able to do the full loop
4) a nice bike loop to do is to go up Chemin Duplessis until you hit Lake Superieur and then follow chemin du Nordet
5) Run course is as the bike course, totally marked, just follow the IM sign
6) There is a new a pool in MT if you wish to swim in a pool http://www.complexeaquatiquemont-tremblant.ca/ - website is in French
7) if any question, you can text me at 514-585-9712,