IMLP Training Camp
I figure I should post something about my awesome experience at the IMLP training camp.
Background
I went into the camp just completing Quassy the weekend before. My quads and knees were a little sore from running down those steep hills but decided to just continue with the recommended volume without the intensity in the week leading up to the camp. I usually only have time for 8-10 hours of training in a week so the thought of going 15+ hours in 3 days was somewhat intimidating.
Day 1 Race Rehearsal
Super excited to start the day but a little groggy from driving in late the night before. Got the bike ready and met the team to start the ride. Some nice introductions and off we went.
My goal was to stay around IM pace @ 161 watts the whole ride. Long story short, I got lost in the hills of Lake Placid. It resulted in >6000ft of climbing and around 80 miles for my "first" loop. Decided to ride the course backwards to see the section from Wilmington back into Placid.
At this point I started to get really tired. My neck and legs were tired and had a hard time looking up towards the road. Made it back into town feeling very discouraged and trying to wrap my head around the fact that I had to run a marathon. Didn't think it was possible based on how I felt.
Quickly changed into my running clothes and got into a good rhythm. I went out at the super slow IM pace of 8:25 and negative split to a 6:40 at mile 6. Although running felt good, I still felt really discouraged about the bike portion.
Went for a swim in the lake for about 1 hour.
Listened to Coach P's talk at the hotel and started to process where I went wrong on the bike.
Lessons Learned from Day 1 Race Rehearsal
1) Infinit starts to taste really bad after 4 hours and ended up not taking in all the nutrition. Needed to come up with a slightly different nutrition plan.
2) Felt like my pacing was off on the bike. Coach P gave us an outline on how to ride/attack the course back at the hotel.
3) I will feel like crap after biking 112 miles. Suck it up and just run.
Day 2 Race Rehearsal
After my debacle on Day 1, I decided to do another race rehearsal but with the following changes:
1) Don't get lost. Thanks to Steve from Canada for staying with me and guiding me through the course!
2) Replace some of the calories from Infinit with something different and some electrolyte pills. I went with a bar because that's what I had in my bag and some G2 from the gas station.
3) Took Coach P's advice on how to bike the course. Basically go really easy (150watts) from LP to the turn into Wilmington. From there start biking a little harder (165watts) back into town. I did this on both loops.
Even on tired legs my second race rehearsal was a lot more successful. Didn't feel as bad coming off the bike and ran in my cycling bibs for 3 miles because I was lazy and didn't want to change.
Four keys talk back at the hotel.
Lessons Learned from Day 2 Race Rehearsal
1) Don't ever run in cycling bibs.
2) Listen to all the veterans when they are giving advice. Just when I thought I had it figured out it turns out I'm still a rookie.
3) Listen to Coach P's advice on how to bike the course. Start really easy and the race don't start until you make a right at the red church!
4) Race rehearsals are probably the most important day in a build up to a 140.6 triathlon. After the first rehearsal, I was incredibly discouraged but just thinking through all the mistakes I made and fixing them the next day gave me a huge mental boost for the race.
Day 3 Long Run
Just a fun relaxing 1 loop run on the course. My goal was not to get lost. Everything was good until around mile 10/11 when nature called. I fumbled around for 2 miles looking for a restaurant, house, or bush before the folks at the Lake Placid Brewery were nice enough to let me use the potty.
Lessons Learned from Day 3 Long Run
1) Hope that there is always a bathroom near when you need it
2) Except that one big hill its a fast/easy run course.
Conclusion
This is going to be my first 140.6 and more than anything the camp gave me a mental boost for how to execute on race day.
Comments