IMMT Training July 11 - July 17
Camp Week/ Race Rehearsal
With each week comes a little more excitement for the BIG DAY! So let’s talk about this week. This week is CAMP WEEK/Race Rehearsal!!! 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 Coach Patrick, GET THOSE IN THE MICRO 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 Team!!! Let’s hear you!! How’s everyone doing???
Comments
Good luck to the Ross's DIY ing it on site this week. Stay safe and enjoy it!!
@Francis Picard did his last week and is enjoying a well earned vacation this week to absorb some of that bad\assery!
Here's how I'm looking at things at this point:
I see 6 weeks left with 4 weeks of optimum, IM fitness driving work available.
CAMP this week is a priority and I want to use that to build momentum towards my BIG 3 weeks following, not to dig a HUGE hole that compromises the following 3 week build.
So, I am hoping to manage some sort of CAMP in Texas using the bike trainer, 25M pool and TM (given conditions here are extremely warm) and there is also a work schedule involved.
I am also monitoring the total weekly TSS for my given fitness level and hoping to see a ramp from lower to higher peaking by the end of the next 4 weeks. I, honestly don't really care about the total weekly hours game. I look that as a consequence of the week's work but I don't allow myself to get caught up in the game too much from that perspective. More important to me is how much Race Specific work is getting done, is my mind reasonably healthy for the load I am under?, am I physically staying injury free?, Am I managing nutrition appropriately?, Am I focusing on recovery each day and making it a priority so that I can live to fight well the next day?, etc.....
Race Rehearsal pre and post blogs are encouraged to help support each other and to use this time to get it all dialed in!
Have a great, safe, week all!
SS
I think this is as straight forward as downloading the course file (.gpx) from best bike split or other source and then loading that as a course on my Garmin 520. I plan to try that tonight / tomorrow. I'm just looking for input or confirmation from anyone who has had success with this. THANKS!
Feeling good but sleepy after this morning's Z4 interval session. Just not a natural way to wake up at that time of day.
https://www.strava.com/activities/1079684362
With all of the longer rides at this point down in Z2 effort level, I really feel the need for these weekly FTP intervals. However, I can also feel the lack of doing them compared to the OS/GF plan and the lack of practice needed to focus at that level of intensity.
Yesterday I was able to check of the run intensity intervals but did not hit the mark I wanted to hit for the 3' sprints on a GAP basis: https://www.strava.com/activities/1078077528
Again, just the lack of doing these sprints combined with the longer run paces really feels weird but very much needed.
Two long swims completed Mon/Tues and Tues I felt like my arms were going to fall off near the end of that one....
As I look forward to the week and some sort of CAMP, I would really like to be able to do the RR Swim before the RR Bike if I can swing it just because it changes the bike experience up considerably vs. no swim up front....that takes logistics, so working on making that happen if I can.....
SS
I am also forced to do my work indoors on the trainer given I am in Texas and the Heat Index here is north of 100 each day.
I am simply using ZWIFT, loading up the Pretzel and other routes to get in the equivalent elevation or more and using gears to simulate grade......
Will see if I can download BBS to Zwift with the course....per @Brian Hagan
SS
@Brian Hagan
I was able to find a 54.3 mile IMMT GPX file and make that into a Zwift workout. Best Bike Split says I'm gonna be slow using a .73 IF and a total bike weight of 20 lbs.
I'm using an FTP of ~278 (my long course training FTP) and I currently weigh ~174 lbs....
Over 3 hours estimated using these data points. Ugly. For 2 loops that would put me well over 300 TSS....so not sure how this is all going to workout...
I'll try it out Fri or Sat with Zwift and let you guys know....
SS
I look forward to hearing how it goes.
I'm not a Zwift user, so I'm going to import the course to my Garmin tonight and see if I can get that to control the trainer directly. Hopefully it will work, which should make the long ride somewhat less boring.
Feeling good mentally and physically. Keep sharing the mojo gang!
Maybe this will help? http://kb.zwiftriders.com/real-world-to-zwift-workout
I don't use Zwift, so I've just loaded the file I downloaded from BBS on to my Garmin 520 and I'm going to try and have that control the trainer. Hopefully it works as expected.
I was able to create a route off of FP's IMMT 70.3 data in Strava. I then exported that route as a .tcx. Here's a link to the route - https://www.strava.com/routes/9622370 If that doesn't work, post your email address and I'll share the route with you or simply email you the file.
I was able to load up the course profile on my Garmin and use that to control the resistance on the trainer. The challenge with that is that I was basically riding the course with my eyes closed and with no ability to predict when I would need to shift. Thus, I would be hammering "downhill" in 53/11 and then before I could smoothly react, the trainer would spike up the resistance to simulate a hill and I'd be stuck mashing on the pedals to try and get enough crank rotation to complete the shift to an easier gear. After the first hour I got better and things seemed to smooth out somewhat.
My first ever indoor-trainer century ride!
Lap 1, 3:05 moving time, NP-206, VI - 1.03, TSS-158 - https://www.strava.com/activities/1083469261
Lap 2, 3:07 moving time, NP- 202, VI - 1.03, TSS-156 - https://www.strava.com/activities/1083549568
It was muggy and sunny outside for the brick run and the 314 TSS was immediately evident. I got in ~6.3 in an hour and called it a day. https://www.strava.com/activities/1083546003
Overall the day was a success. I'm not near as fit as I was for camp week last year. I figured that coming in and yesterday confirmed my suspicions. Still, I got the work done and I'm confident I can make some improvements between now and next month.
Hopefully everyone else had a successful day!
I got in a 100 mile, 263 TSS, point to point ride Saturday afternoon - https://www.strava.com/activities/1085256162
And then the 30 minute brick - https://www.strava.com/activities/1085314046
And, finally camp ended with the Sunday long run - https://www.strava.com/activities/1086575652
These were my first big tri efforts of this build and I feel pretty good with the way the weekend went. There are several things I want to work on coming out of camp, but in general I'm happy with the effort.
Five weeks to go!
Hopefully others were successful as well.