Week of 6/20

Coach Rich

How's everyone doing?!

Traveling to IMCDA this week so a little funk in the schedule

Monday: weighed in at 161.7 today...getting lighter! Did my 3 x 1mi @ T-pace with 2' walking recovery. Stretched, enjoying a smoothie with my "Udo Oil" stuff that Gilberto turned me on to, call with P in about 30' then 60' ride to the Rose Bowl, swim 60', 30' ride home.

Tues: 6-7mi run, repeat ride above to swim with Barry Plaga at lunch.

Wed: my Chantry Flats hill repeats on the bike, PM 4-5mi run. Or I might do my tri club's brick workout in the PM, we'll see. Lunch swim with Barry.

Thurs: easy 3-4mi run, then long climbing ride. Gonna see if I can talk Joanne into driving out and meeting me for lunch so I can get a ride back .

Fri: AM run before flight to CDA. Team dinner in the afternoon.

Sat: Four Keys talk, then one lap of the run course, as my long run. I "might" bring my wetsuit up there, as it's brand new and I've never swam in it

Sun: drive out to the start of the hills, during the race, and plant the EN Flag. Do T-pace 1 mile repeats back and forth for as many as I can stand. Then cheer on the run course, then behind the finish line, then beers with the Team afterwards! EN Coaching on the IM course is a friggin' marathon, lemme tell you!

 

William Jenks

Thanks for starting the thread. I had an unconventional M-W because of family travel, but am now back. Have not eaten particularly well since my HIM in KS, and am a bit afraid to get on the scale. Time for discipline again!

Had two great workouts with my son up at ~5000 feet elevation. Not necessarily quite as hard as I'd have gone without him (he's faster than me at anything in the water or anything short, but...), but I wouldn't trade it for the world. Only a couple of years before he's gone.

Monday, 10 mi run and 4 hour spelunking trip. :-)
Tuesday, 50 mi ride with 4700 feet of climb: http://connect.garmin.com/dashboard?cid=9586038
Wednesday, sit in the car for a loooooooong time.

This afternoon, I'll get back in the saddle with the scheduled long run.

Coach Rich

Just finished a flat, solo, 3:50 ride:

• I have a road bike FTP, a climbing FTP, and tri-bike in the bars FTP. I need to get the correct FTP into my Joule or I'll drive myself nuts, shoot myself! Whole ride I was thinking "this is feels MUCH harder than a .77 IF!!"
• Days and days of 1500cal/day deficits do not a good long ride make. Motivation took a big nosedive the last hour.
• I've been stretching, dropped the front end a spacer the other day, felt fine. Everything feels very comfy. Gonna keep it up, drop another spacer after my epic camp (week of July 4th), and maybe the final spacer near the end of August.
• I don't do well on solo flat rides like this. I think if I'm gonna be solo, then I'm going to climb instead. Mentally just much, much easier for me. This was on a loonnggg bike path from up near my place all the way to Long Beach. 85 mile ride and 75 of that was on this path. Very safe, just mind-numbingly boring.
• I pay for the long climbing rides by bringing my FTP sessions into the flats, so I can turn those climbing watts into flat, in the bars watts. Looks like I'm back on the Santa Fe Dam, going back and forth and back and forth. 3 mile, horseshoe shapped dam where you can see forever. Perfectly flat. I spent about 3yrs up there building the bike strength I still have.