2017 IM CDA Week 15- CAMP TIME!
Week 15- Camp Week/ Race Rehearsal
Ok IM CDA Crew- You have made it to WEEK 15! WOOHOO!! With each week comes a little more excitement for the BIG DAY! So let’s talk about this week. This week is CAMP WEEK!!!Camp Week is 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 so take a few minutes to listen and watch!!
I would recommend if you have specific questions for Coach Patrick, GET THOSE IN THE coaching forum NOW! Don't wait to ask them a 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???
*** EN GEAR: Make sure to check out our AMAZING store at Trisports! http://www.trisports.com/endurance-nation.html
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