Well, 2 weeks of transition workouts are over. Tomorrow, I'm jumping into the HIM at week #10. Should be fun! Given what I see in this group, there's lots going on!!
@ Paul, nice race regardless it sounds. You better watch the accumulated fatigure from such a busy and LONG race season. With a ramp to IM distance late in the season (IMCoz is pretty darn late), and Vegas, you ought to pick a time to really "stand down" for a period. For me 4 days would be insufficient, but you are pretty well superhuman it seems. If you think you can do it then cool, but certainly another alternative is to take a break a little earlier, turn Muncie into a training day (or skip it, frankly), and plan around Vegas and Cozumel. Last year by the time I got to Vegas I was so worn out I decided to treat it as a "victory lap" for my season as opposed to a true A race...I'll regret that for a LONG time...that race is the big-time for 70.3 and nothing like I heard Clearwater used to be. So make sure you bring your A-game to Vegas, and then of course you have some serious IM distance training to do.
Good ride including EN-er Ed Gross. Also ran into EN-er Bruce Thompson randomly on the road. After yesterday I wasn't sure how well I'd hold up, but it turned out okay. No real z4 but a lot of stuff in the gray area between z3 and z4. Very high VI. Now for a tough swim+run tomorrow, then crash-taper for Kansas!
Then for the 2 hour bike. I just started "hammering" (relative term there) out of the gate going for the Z3. The legs felt heavy to starting out. 30' in I couldn't really feel them anymore and the Z3 stuff didn't feel too bad. Then all of a sudden the last 30' were crazy hard. But got it done. Details for the ride here:
Looking at the plan, this appears to be the toughest weekend left before the HIM in 3 weeks! I know there's still a lot of work to do over the next 3 weeks but it feels good to have nailed it this weekend. Looking forward to having next Sunday off.
I left out close to 3 pm today on purpose to do my brick in the heat. Heat index was 100 for most of my ordeal:
D
a
t
e
Time
(cdt)
Wind
(mph)
Vis.
(mi.)
Weather
Sky Cond.
Temperature (ºF)
Relative
Humidity
Wind
Chill
(°F)
Heat
Index
(°F)
Pressure
Precipitation (in.)
Air
Dwpt
6 hour
altimeter
(in)
sea level
(mb)
1 hr
3 hr
6 hr
Max.
Min.
03
16:53
S 14
10.00
Fair
CLR
94
69
44%
NA
99
29.82
1009.1
03
15:53
SE 15 G 18
10.00
Fair
CLR
94
70
46%
NA
100
29.84
1009.5
03
14:53
S 14 G 18
10.00
A Few Clouds
FEW046
93
70
47%
NA
99
29.86
1010.2
With that kind of heat you have to default to HR zones on the bike. My Z3 is mid 140s bpm. I did a 15’, 20’, 15’, 15’ for 65’ then started mentally prepping for the 20’ run as I was terribly hot at that point:
IF is irrelevant in this kind of heat as you are working much harder than the IF would suggest unless you did your bike test outside in 100 degree weather……
At some point I did not start the watch correctly and missed a large block of time on the Garmin.
12.26 mile easy run plus 2150 yds easy swim today.
Matt ... Good advice and I do listen to my body. I've pretty much been racing year round (mostly running) for four decades and wonder when I'm not going to be able to handle it any more. Even when I switched to triathlons I found that I improve throughout a long season. In 2009, I did 5 HIMs dropping time in each one with my best at Clearwater. This year Cozumel is the focus and Vegas is a B race that I consider to be a training speed bump on the way. I've got no chance to place at that level so don't plan to taper much for it. It's more of a reward for the iron support crew.
yesterday was 20min run and 120min z3 ride. got them done. boyar i glad today is a swim. My legs are toast. Last week was the heaviest SBR week I have had.
Comments
Well, 2 weeks of transition workouts are over. Tomorrow, I'm jumping into the HIM at week #10. Should be fun! Given what I see in this group, there's lots going on!!
Overall ride 2:02:35, NP 198 (IF 0.791), TSS 122.9. Distance 39.1 miles, avg 19.1mph.
Warmup
22.5' – NP: 135 (IF 0.530), VI 1.17, HR 91/122, cad 73, 15.5mph
Work intervals
10.5'(12') @z3/4 – NP: 226 (IF 0.890), VI 1.01, HR 136/146, cad 88, 23.7mph
10'(9') @z3/4 – NP: 228 (IF 0.899), VI 1.02, HR 134/142, cad 91, 23.7mph
10'(1.5') @z3 – NP: 209 (IF 0.824), VI 1.18, HR 124/143, cad 90, 21.7mph
13.5'(8') @z3/4 – NP: 225 (IF 0.886), VI 1.03, HR 136/148, cad 91, 23.3mph
9'(6.5') @z3/4 – NP: 238 (IF 0.937), VI 1.03, HR 149/152, cad 92, 22.1mph
10' @z3/4 – NP: 232 (IF 0.914), VI 1.03, HR 140/154, cad 89, 22.0mph
Long recoveries
12' – NP: 163 (IF 0.641), VI 1.17, HR 106, 17.0mph
9' – NP: 154 (IF 0.608), VI 1.32, HR 106, 15.3mph
8' – NP: 137 (IF 0.541), VI 1.28, HR 104, 14.2mph
6.5' – NP: 133 (IF 0.522), VI 1.05, HR 107, 16.3mph
http://connect.garmin.com/activity/185101351
@ Matt, nice ride, way to get it done!
Got the 30' run done this morning. Felt easier than yesterday's run which is weird after the 3 hour ride. Details here: http://connect.garmin.com/activity/185018451
Then for the 2 hour bike. I just started "hammering" (relative term there) out of the gate going for the Z3. The legs felt heavy to starting out. 30' in I couldn't really feel them anymore and the Z3 stuff didn't feel too bad. Then all of a sudden the last 30' were crazy hard. But got it done. Details for the ride here:
Entire workout (234 watts):
Duration: 2:04:46 (2:08:18)
Work: 1746 kJ
TSS: 140.4 (intensity factor 0.827)
Norm Power: 242
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 41.703 mi
Min Max Avg
Power: 0 373 234 watts
Cadence: 30 209 78 rpm
Speed: 0 38.3 20.1 mph
Pace 1:34 0:00 2:60 min/mi
Looking at the plan, this appears to be the toughest weekend left before the HIM in 3 weeks! I know there's still a lot of work to do over the next 3 weeks but it feels good to have nailed it this weekend. Looking forward to having next Sunday off.
D
a
t
e
(cdt)
(mph)
(mi.)
Humidity
Chill
(°F)
Index
(°F)
(in)
(mb)
Matt ... Good advice and I do listen to my body. I've pretty much been racing year round (mostly running) for four decades and wonder when I'm not going to be able to handle it any more. Even when I switched to triathlons I found that I improve throughout a long season. In 2009, I did 5 HIMs dropping time in each one with my best at Clearwater. This year Cozumel is the focus and Vegas is a B race that I consider to be a training speed bump on the way. I've got no chance to place at that level so don't plan to taper much for it. It's more of a reward for the iron support crew.