The Countdown: 4 weeks to IMCDA
Life is throwing me all kinds of scheduling curve balls. Work and family have conspired to keep me off my bike for 8 straight days. Oh Dark Thirty has allowed me to get 2 long swims and 5 X 6-7 miles over the last 8 days. Will get RR2 done this week, but know the lack of biking volume is gonna have an impact. C'est la vie!
0
Comments
I had to do my RR this past weekend becuase of some scheduling issues this weekend. Things did not go so well, only made about 90 windy/hilly miles in my 6 hours. The run was a little bit of torture. I think I did well with my nutrition (two x 3 hour infinit bottles and some extra salt for the bike and Perform for the run), but I don't think I took in enough water. I was really out there by myself and it was discouraging, to say the least.
Had an opportunity to do an open water swim this morning, and decided to make it like my RR swim. Only was able to do 2 miles, but my time was 1:10 for those 2 miles, and I know I could have done another 0.4 at the same pace, but the lake was closing and I had to get out. That restored a little bit of my confidence.
No injuries, definitely need to figure out how to sleep more. REALLY looking forward to decreasing the volume soon!
Art: at this point, the time off the bike is getting you some recovery time. focus on holding your gears for the RR2 and you'll be set. in fact, the time off the bike is perfect for a solid FTP test. do you have one this week? the time off the bike also sets you up for a solid long run this week. your swim is going to set you up nicely on race day. the rest is all execution.
Stephanie: the hilly and windy RR is perfect for CdA and 6hrs for 90miles is very good!
my ftp test is tomorrow and i have planned out the watts for my usual course to try and get me as close to 250 as possible. i'll know after the first 20minutes if i'll be able to do it.
after that, the next big objective is to make final selection on my racing shoe for CdA. the new asics piranha design fits bigger results in rubbing at my right lateral malleolus. the old piranhas are approaching the end of their life. my tried and true trail shoes, MT101, are perfect, but they are 7oz and the piranhas are 4oz....i can tell when my technique starts to break down when i use the piranhas, but the mt101s provide a bit too much protection to notice...hmmmm.....
ok, will run in the old piranhas for this weeks long run. if they perform well, then i'll go with those. if anything feels screwy, then i already know the mt101s perform well over long distances.
have a great week!!!
gh
So I'm basically working on 3 days off. Thinking I need to get up at around 6AM to get this FTP in otherwise I don't know what I can do. Can't pull the trailer at the speeds with which I ride!
I actually had a really decent weekend. I got in a total of 7 hours on the bike, several runs, a swim and sometime with the family. I am having a little bit of an Achilles tendonitis issues, but am not panicking. I decided to take today completely off and let the entire body rest. Tomorrow will hit the pool and forgo the FTP test, which I will probably do on Thursday instead of the long run. Still plan on RR#2 this weekend, but on a slightly less hillier route than planned just to be safe. I plan on hitting the pool almost every day except for Saturday, which I am hoping will give me a decent swim boost.
Good luck everyone and see you in a few weeks.
Did my FTP test this morning. Bumped my FTP by 32 watts! Which got my weight ratio to 3.3w/kg! I'm pretty jazzed about it because I felt like my bike fitness was dropping. This tests puts my watt target for zone 2 over 200 watts which should be good for 10-15 minutes at CDA.
I had somewhat of a BT session in the pool myself today. Set out to swim 6x500m (1'). Ended up stopping at 2500m in just under an hour. After getting home and looking at the avg time per 500m it worked out to be just over 11 minutes. If my calculations are correct, and I can maintain this pace for another 1500m, that puts me at 1:25 for the entire swim. That is 20 minutes off my previous estimated time.
@steve: 30 watts! solid. just don't go 77% for RR#2
.
T-minus 60minutes before my FTP test...
gh
@GH- if you consider my FTP was 30 watts higher during the RR #1 that IF of .77 was actually closer to .70. Still a little too high for IM but closer to what I expected. AT IMCDA I will probably target an IF of .68 which is now 195 watts NP.
@Art- my FTP test was in the driving rain at 5:00am...you can't wait for better weather in WA or you may never get it in.
@art: i left it all on the field today, which makes me very satisfied with my numbers, especially the VI and cadence.
@steve: 32 watts AND in the rain. awesome job. solid bike plan.
NP= 241!! same as last time, but ok since my weight is down to 150lbs, which gives a 3.54W/kg. maybe i can get to 148lbs for 3.59W/kg, but otherwise that's what i am bringing to CdA.
42:09:00;
603kj;
NP241;
VI: 1.01;
15.1miles;
HR avg 161;
CAD avg 89;
speed: 21.4mph.
up next tomorrow is the long run....
.
stay healthy everyone.
GH
@GH: nice work!
I did the 2:30 run today... But actually made it 2:50. My Garmin is on the fritz, so mapped out a 17 mile route. Stopped and walked/ stretched a few times and (via my clock in my truck) did the 17 in exactly 2:50. Estimated running pace was 9:45, which is what I think I will target (so 9:45 + :30 for the first 6). Felt pretty good, like I probably could have gone 26 today.
@ Steve, Art & GH - Nice work guys. Keep it up!
@ Stephanie - 2x what GH said. Nice ride in tough conditions.
I'm beginning to feel the cumulative fatigue. On Monday, I did the swim workout (16x100s, 16x 50s)and felt good, rode for an hour @ Z2 and then did the run intervals. After WU, I ran the first mile in 7:02 and the 2nd mile in 6:40 in 92* temp. On tuesday, I swam and was fine for the first 4 500s and able to hold race pace -2". But I just couldn't hold that pace for the 5th and 6th 500 as my pace dropped off significantly. Today, I did the bike test and I was good for the first 30 mins, then I just couldn't hold the cadence for the last 10 mins. Was actually down 3% overall vs last test and I felt completely drained. I fell asleep at my computer @ work today. I may take tomorrow off since I have to go to a conference in downtown Chicago, and then do the long run on Friday. I'm doing my last RR on sunday as I participate in a century ride put on by a local bike club.
Hope everyone is getting plenty of rest. I'm heading for some ZZZZs right now.
I tried to post here on Monday, but the NSA apparently got to it first, and it never made it on the board - something about Anwar Al-Zakari, I think.
Anyway, I feel so out of the loop with my schedule. This week I am actually doing three of the workouts from the plan: Run intervals, Long Run, and the RR. Otherwise, I've been an EN heretic, both cramming for the race, and doing long, slow bike rides. Last week, it was 16 hours in 4 rides of 5, 5, 4.5, and 1.5 hours (the last was a high altitude attempt at intervals.), as well as a long run, a brick, a shorter run, and some uphill strides. And swimmng and weights for my still recovering arms.
This week, I may get to 17 + hours on the bike: 3 x 3 hours, 5.5 hours, and the RR on Sunday. Because nothing is flat where I am, all the rides involve 3-6000 feet of climbing, at elevations between 6000 and 9000 feet. I'm accomplishing what I set out to do, which is get some saddle time in and start to feel cinfident on the bike on the road again. E.g., today I went up and down 5 different creek/river valleys in 5.25 hours with 5250 feet of climbing total - that's the usual ratio, 1000 feetelevation gain/hour. And another 1000 down of course.
Tomorrow I will do the 2.5 hour run, with the winds forecast to be 2-30 mph with 55 mph gusts - we'll see how that goes!
One last thing: if you are feeling more tired and fatigued than you ever have - that's what you're supposed to feel right now. The worst day will be the one after the RR. Then it's all downhill from there, as you spend more time recovering than wasting yourself.
@Art- good to hear you had a good long run, I know yours was rough last time. Sounds like you run is where it needs to be.
Got in the chilly water (55 deg) of American Lk. today for a group coached session. It was cold, but not as bad as I thought. Could have been the wetsuit, neoprene booties and neoprene head cover that made it somewhat bearable. I am glad I decided to do these workouts for the next three weeks. While my stroke has improved greatly in the pool this year, just as I suspected I went back to poor form for the first 15 - 20 minutes of being in open water. Then I relaxed and was able to get back to the good stroke mechanics of high elbow, body roll, and vertical forearm. With the first one out of the way, I'll look to quickly find my rhythm and do some longer sets for the next two OW workouts.
Looks like a long slow run on tap for Thursday, should be a good pace preview for IM.
I will end up doing some ftp work tomorrow since I had to push it around this week due to work, tehcnical, and life issues. Looking forward to the RR this weekened and getting it done. So everyone planning on putting on the whole party dress (if applicable) for this one; race wheels, aero helmet, full kit, etc.? Or you just going with the kit and nutrition?
@Michael, I hear you on the opern water swim. I have done a few open water swims over the last couple weeks and it took me some work to get the stroke mechanics right when I did the first one. Felt better on the second. Will need to do it a few more times to make sure it at least gels.
Art: excellent run! it all balances out. missed bike sessions, but strong confidence building run. after the taper you'll be even more ready.
Bruce: as Al points out, it's normal to be shelled. i almost stayed in the car for my saturday century ride! ended up doing it, but the first half i was not into it at all and probably would have been more productive to have slept in.
Al: thanks for the insight and for describing your training plan herecy. it's very inspiring, on it's own, but even moreso after your accident.
Patrick: that's a lot of miles in 2.5hrs! awesome.
Michael: i'm going to have to find some open water sessions like that soon...
.
Stephen: practice the heat adjustments in pace that matt samojeden and others came up with.
All: i am thinking i will swim for an hour today before the long run. this way i deplete my energy stores a little and get more practice re-fueling during the run. kind of sucks i forgot my garmin, so will have to carry around a big heavy iphone to track my pace.
have a good one!!!
gh
Seems like we are all feeling it! Almost done with the heavy work then time to taper.
Today got in 16 something miles today. Ran just about all of it at EP. Kicked it up for a few miles but didn't have the full 60' in me. Probably more to do with missing a few too many workouts recently due to life issues. Weather was great for running. A little windy but high of 78-80 with little humidity is perfect. Thankfully I didn't have to run yesterday in 89 and 90% humidity. That would have sucked.
Wore my EN race top to start to tan the upper arms a bit before race day. Really liked the feel of it. Back pocket was really nice as well. Highly recommend it for running.
Edit: On tomorrow's RR swim, is anyone wearing their wetsuit? I'm thinking of wearing mine even though I will be in a pool. Haven't put it on in a year so I should give it a go no?
@Al - you nailed it - looking forward to Sunday.
1. My iPod froze up while I was trying to prep a playlist...so, no music.
2. I got out running, and what I thought was 'saddle sore' that I dealt with last weekend turns out to be something else...now I am scrambling to find out WHAT it is and trying to get an appt with a dermatologist asap. So, after being out for 17 minutes, I turned back and ran to the house to change out of tri shorts and into running shorts...this relieved the painful stinging sensation in my...undercarraige area. Gotta figure that out.
3. I got BACK out and the heat (actual temp was 94/95-ish, heat index was like 100) and general fatigue turned me back around for a total run time of only 1:15. I was tired, sore, and very discouraged with the run as a whole.
I am questioning whether or not I will be able to do the RR this weekend because this rash (or whatever it is) evidently didn't heal from last weekend and my Sunday ride was 100% seated up out of aero because it hurt too bad to get down. What if I just did some swimming this weekend, completely stayed off the bike and didn't run? What if I tried doing the long run NEXT Thursday and the RR next Saturday? (All this assuming this rash is dealt with by then...which could be wishful thinking.)
Thoughts? I am very nervous about how this last 3 weeks are going to line up without that one last long ride and long run...I was very much looking forward to them, kind of like closing a chapter in all of this training.
@Stephen - I no longer have "saddle sore" issues now that I prevent it with topical lidocaine gel (advice given to me by fellow cyclists.) It prevents folliculitis. You can buy it at a drug store...brand name Bikini Zone. It's in the shaving section. It won't cure your current issue, but at least it may numb things up until you can get in to get checked out by a doc.
stephen:
the lidocaine gel provides temporary numbing relief, but doesn't "cure" it. if there is open skin, then antibiotic oinment will help prevent infection, until you find out what's going on.
that the underside heals properly is the priority, so you are comfortable on race day.
i wouldn't worry about the long run. if you need to get your gears straight still for the RR, then getting one in next week should be fine, but i wouldn't do it if you are not healed up completely. otherwise you risk it flaring up again.
dump the music on these last sessions. i am running on road vs trail now. we all have to give up our indulgences now that the big day approaches.
gh
@ Stephen - If you do decide to go for the Long Run and the RR a week later (two weeks before the race), then you might consider shortening each of them by 20-25% - 2 hour run and 4.5 hour bike with a 50 minute brick. Then consider yourself DONE and READY, and focus on feeling rested before attempting any other significant workouts in the last two weeks.
I'll be doing my Long Run tomorrow AM, as the combination of sun, 80F temps, high altitude and 40 mph winds seemed a bit much. I didn't know if I could stay hydrated in that environment. So I went swimming, weight lifting, and had dinner out with my son instead.
@Tucker: I thought about wearing the wetsuit, but I'll save it for the practice open water swims.
Pretty good long run tonight. Went slow and according to plan and was able to pick it up for the last 30 minutes. Just shy of 17 miles in 2:25. The run felt good, but I was pretty wiped at the end even with the majority of it being Z1ish. Must be getting ready for the taper. RR swim tomorrow then off to CDA for the RR.
@Stephen- you know that the "hay is in the barn" . You have the fitness to get you through the IM. I would would concentrate on getting healed.
@Tucker- I would completely overheat if I wore my wetsuit in the pool. I wore it last weekend in the olympic triathlon, so I know it fits and I know how to adjust my stroke for it. I will get two or three open water swims in before the big day, just to get some cold water swimming in.
Yesterdays long run (17.5 miles in 2:30:15) was brutal, I'm not sure if I went out too fast or the accumulative fatigue just got to me. But the last 3 miles were torture. I think I finshed up with (3) 9:30 miles. Today was the RR swim- I could feel yesterdays run in the pool today. I had to really work the last 20 flip turns. My core was tired! Finished in 1:05:31, which is 16 seconds slower than the last RR. I lost 25 yards on my pace in the last 1000 yards. I'm going to blame it on the hard run yesterday. Looking forward to the final RR bike tomorrow.
Going to push the big bike to Tuesday. Why? Going to do a Sprint tomorrow (Issaquah) because, well, it will be fun and I think we help re-set my mojo a bit (and will be the FTP test I missed)
excellent swim work guys.
i will swim today, but just normal. i don't have the mental mojo to try a full distance test today.
the priority now is tomorrow's rr2. the bike will be set up as in the race, except for no race wheels. no aero helmet, since i've used it before and should be fine. race gear from the waist down, but normal jersey to carry extra food and phone, etc.
have a great couple of days!
gh