2017 IM Arizona- Week 11- Lets get the mojo flowing!
Week 11 - Another "Big Day"
Hello rockin peeps! How did last week’s training go?? Any good learning points? Something you care to share? Let’s hear it!! We are so fortunate to have such an awesome team with a TON of knowledge and most importantly MOJO!!! Who else is out there???
So this week…... “Big Day” - This is a day to swim, bike and run to practice stacking up the day! Just a steady day. Coach P does a fantastic video during this week that explains exactly what your goals should be during this day. Check it out!
Things to pay attention to
Again….. Nutrition- keep experimenting and figuring out what works.
Watching your pacing (are you making mistakes early on?)
Don’t “rest” in-between but no need to go full fledge tri geek and set up transitions where you sprint from event to event
What coaches want to see this week is us talking about how we are going to prepare. Post your “big day” check list here, a chance to even practice your “race plan” and “race report”
Let’s not wait until after the big day to start discussing what we did or didn’t do. Lets plan it out, write it out and discuss it now so we can help each other. Then debrief with this awesome Crew after the big day on what worked and what didn’t.
This will set you up for your race rehearsals closer to race day.
****There is still time to find a friend who is racing Arizona or your other IM events and give them the best gift you could give someone— no not a power meter, a free 30 days of Endurance Nation. Sharing is caring! (you get a Free month when they sign up also)**** give them friend@endurancenation.us email and we take care of the rest!
Ya’ll are EN rock stars…. soooo what’s on your mind?
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Comments
swim/bike/run all in one day
OWS swim and start of bike is 10 min. drive apart.
Bike will be done in 23 mile loop. This will give me a chance to refuel at 46 miles. I should be close to 75 miles in the 4 hr. time limit
during the last big day my nutrition made for a poor run. Since then I have started to dial it in a bit. My new favorite addition is uncrustables(they seem to sit well in my stomach and break down easy).
My goal for ride:
32 oz. an hr. half gatorade endurance and half water.
a salt pill once an hr. and a sandwich every 1.5 hr.
pee at least once on bike
keep hr. under 150 by end of bike( 3 loops Hr. 130/140/150)
then I have a 10 min drive to start run:
My goal for run:
start slow and build through it.
don't walk
Hope you all have a great week.