IMSantaRosa Training July 11 - July 17
#EN4Keys
/ THE LINE
Prepare your mental game. In so doing, remember there will be cumulative fatigue building throughout race day. So important to follow your plan, race your race and prepare for THE LINE.
EVERYTHING before The Line is simply about creating conditions for success for when the Line comes to you.
A successful race = a good run. There is no such thing as a good bike followed by bad run, period. In our world, if you showed up with solid run fitness, had a "good" bike and a poor run, we will ALWAYS assume you messed up your bike pacing unless you are missing a limb or are in the ICU with an intestinal parasite.
If you think you can ride faster than we're telling you, prove it by running well off the bike first (preferably not attempted for the first time on race day!).
Ride your "should" bike split vs your "could" bike split. YourCould split is what you tell Timmy you could ride on a good day, when you're out together for your Saturday ride. If you say you "could ride a 5:50," your Should split is likely 6:00 and defined as the bike split that yields a good run (see #1 above).
Don't be a Caboose, be an Engine! Ironman in general, but especially the bike leg, is an exercise in consistency. You don't need straight-A's to win your day, you only have to show up with your C game to be at the head of the class. If you find yourself doing the opposite of everyone else, you're doing the right thing. Lots of people passing you in the first 40 miles of the bike? Everyone else sprinting out of T2? These folks are making your race day easier by showing you what not to do; it's up to you to resist the urge to join in!
Think you made the mistake of riding too easy? You now have 26 miles to fix that mistake. Make the mistake of riding too hard? That mistake now has 26 miles to express itself, to the tune of X miles at 17-18' walking pace vs X miles at 8-10' running pace. Do the math. How is that nice bike split going to look as you are walking/shuffling the last 10 miles of the run adding another hour and forty minutes to your overall finish time?
**ADMIN ALERT**
Ironman Santa Rosa Pre-Race Webinar - July 12 @8pm EST. Register HERE
*** If there are any questions, please do not hesitate to reach out. You're almost their rock star EN'rs can't wait to watch you unleash on the Santa Rosa course**
Comments
Shoulder started giving me some pains and running short on time after 1500m swim tonight. hadnt swam sence over a week and it took 600-800m to get feel back.... actualy felt good after that.
Super crushed at work hoping not to have to work SAT too. Yeah.... so much for the 3x 112+ bike weekend.... and its going to be low 84 and > 95 by 0800....so not so great for final RR SAT. May do a 5hr trainer ride SAT and do the RR SUN....we'll see.
I've never gone into a HIM/IM feeling so unsure of pace/power goals/estimates. All RRs and long runs/rides have had so many confounding factors from excessive heat or data wonky or injury issues or crazy wind etc. Ive also never ran a marathon w/o a few 18+ mile runs ....but this time my RR cut short to 16 and no other long runs above 14mls....and most with stupid heat limiting effort....
Did do 2 x 3hrs Bike this weekend at 'real' home at moderate effort and felt pretty good.
https://www.strava.com/activities/1076299733
https://www.strava.com/activities/1076299755
Thought it might be of interest due to the included comments from the race director about the bike and run course.
https://purplepatchfitness.com/races/courses/ironman-santa-rosa-course-overview?utm_source=newsletter&utm_medium=email&utm_campaign=20170712newsletter
Delayed my long run to today because I was having some GI issues with a slight fever. Felt much better today and did well on my run. Webinar tonight was great.
Tomorrows plan is another OWS RR. Planning on doing the 112 mile bike on Friday with lots of family support. No hubs this time. I'm going it alone. Just like race day.
Have part of my Race plan done. Man is it big! I think i'm getting to detailed.
Time to work on my race plan.
Really impressive!!
Plan to bike the 112 tomorrow. I have a family maned aid station at 4 hours. They will be swimming and I will be working. Sigh. No rest for the tired, saddle sore Mom. It's going to be HOT and windy again. I have changed up my nutrition a little. Cut back on calories some. Lets see if that doesn't help with my stomach. Went from 230 cal/hr to 170 cal/hr. I can always eat more.
Hope everyones RR is going good. See you soon!!!!!
Between work, weather and mechanicals didn't quite have the final "camp week" as planned...but still got 260 miles on bike and miles ridden where good-steady race pace or decent Z4 mid week stuff.
Swim is ...well... no worse and last 2 wetsuit race distance swims have been cut short by time at just short of the full 2.4 miles ...I'm pretty comfortable with pace/time and am "OK" with settling for a goal of 1:10-1:15 come race day. As long as I don't get bronco-spasms I'm cool with just doing a "jogging" pace. Will be dialing up frequency as Taper kicks in.
Run....well its a mystery.... I never did get a decent RR. Longest was 16 steady or 17 split. This heal/Achilles pain has had me back waaay off. and drop my VO2s. Its still there...but slowly getting better. It seems like if its not 90+ degrees (like all my runs have been for last 2 months) I should be able to do a 4:00 -4:15...... So that's my goal ...would love to break 4 finally...but cant imagine it will be possible this time. Didnt budge my VDOT one bit in 4 months
so here are my last few WKOs from strava. Unfortunately my 1 true full 112 9116 actual) RR ride was w/o garmin and HR. (It did record to my Newton PM but it reads ~30 w higher than Vector and I dont have it set up on this laptop for screen capture)
https://www.strava.com/activities/1084965830 Part 1
https://www.strava.com/activities/1085206575 Part 2 SAT (PM #s Lower than usual likely due to one pod dead battery)
https://www.strava.com/activities/1087066360
https://www.strava.com/activities/1087068521
So now on to taper !
I actually feel better today than yesterday....legs not bad at all. HR was lower by 10bpm till the heat and wind came up but even then not like yesterday.....musta been the beer i had last night as recover beverage
Great webinar by Coach. I'll have to watch again.
@Tom Box (wont tag BTW) I "could do" 112 @ .75IF but not sure I could then do a suffer free run after! Ive done some HIMs that I was shooting for IF of .8-.82 but HR/RPE had me closer to .76 in final review and I must say my Run felt rough after about 10 mls in... Id imagine this would translate to 18-20 mls for full when that extra .5IF may be felt.
Bummer about your achilles problems. I wouldn't worry about not getting longer runs than 16-17 miles in. I've done only one 18 miler this build with the other long runs being around 14. But I've tried to be consistent even if it was a 3 miler at Z1. Just trying to build the durability. Hopefully you've been able to get some consistent runs in. I didn't realize you are training in the heat and elevation of El Paso. That should give you an edge come race day.
Despite a crazy family schedule this past weekend I did manage to get in 112 on Saturday and about 70 on Sunday. By far my biggest week of the build with 320 miles riding and 24 hours of total training. I'm definitely ready for the taper. Saturdays 112 was spent as another race rehearsal testing the power I can hold and then seeing how I felt afterwards on the short run. Sunday was Zwift with the EN group (if you haven't done this, you should. With the discord voice communication app it's just like riding outside with your buddies)
I feel like I have done enough to still have a good day.... And physically I'm really not too beat up. Shoulder is "ok" so far and foot isn't much worse today post run.....had some gut issues yesterday but not too disconcerting. Again, most of my issues is with how data driven I train/race and so much this season has been 'noise' and junk data. That said it has had me do allot more by feel.....and That has me confident in a flat steady 20mph bike at low-income HR... with my heftier weight and really aero bike should be a plus on the net downhill ride. I'd like to go under 4hrs on run... but I have nuthin to support that capacity except a HM 1:52 run 2 months ago with no on course nutrition. I'm happy with shooting for <4:15
So now hard core taper! Lots of TENs and foam rolling .... likely still baby the foot.
Don't forget to sign up for dinner guys. Looks AMAZING!!!!!! I looked at the menu and have NO IDEA what I want. To many yummy choices.
Well it's Taper week. WOOT WOOT!!!
See you all in a couple days.