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The "What to Do This Week" Thread

Coach RichCoach Rich
in Group Discussion-Ironman Wisconsin 2012

Here's what I'm doing, you can use this as a guide and/or ask your questions here:

  • Wed -- fly to Madison, check into hotel, get bike from the front desk, assemble bike, take for a quick spin around the square to ID anything that I need to address.
  • Thurs -- sleep in. Do the time/space thing so I that I can get in about a 30' OW swim, ~20-30' run, with strides, get a couple odds and ends in the Expo, and register all at once. In the afternoon, either drive the course with Joanne and/or just have her drop me off at Uphill Grind, ride back to Madison. This will be my only ride in Madison, apart from the race. Thurs evening dinner with Joanne then meet folks at the Great Dane.
  • Fri -- sleep in. Again, do the time/space thing so that I can get in a swim, very short run, change, do the 4k talk and get out of there all in one shot. Dad, sis, and nephew arrive in the afternoon, hang out with them, then the team dinner at 5p. Do the sticker/bag exercise before bed.
  • Sat -- sleep in. Quick in and out to drop my stuff off, then hang out the rest of the day. I will do zero admin crap on Saturday, it's all done on Thurs and Friday.

Workouts:

First of all, realize that NOTHING you do or don't this week will make a material difference on race day. My OW swims above are about my only OW swims in 3yrs so...I need to get in the water . The bike is on Thursday, as far away from race day as I can get it, and I'm just riding it to ride it: dialing in watts/cadence in a few places, reminding myself of the terrrain, etc. Pure recon ride. I may just have Joanne meet me Verona, making this about a 10 mile ride vs 25. We'll see. The runs are just there to help me feel confident about my run: I run at race pace, think good thoughts, dial in RPE, and in general think positive vibes. Runs will be on the bike path towards Rimrock.

Seeing the course:

  • Good: drive the bike course, with you as the driver, not a passenger.
  • Better: use a car and your driver to drive the course, then ride your bike from Mt Horeb, about mile 30, to the corner of Garfoot and KP, about mile 38. Get in the car and drive to about mile 42, corner of Stagecoach and Birch Trail. Ride that to about mile 49, corner of Midtown and Shady Oak. Get in the car and drive to about mile 100, climb that hill, you're done.

That's it. You don't need to ride any more of the course and your only purpose to ride or running ANY of the course is recon only: using your bike/legs as a means of transportation and, very briefly, dialing in your race effort on the key terrain features...that's it. There is no exercise/fitness objective and, in fact, the less you do out there the better.

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