Week of 9/17 Workouts

kimmydct

Starting off the thread even though I'm taking today, and probably tomorrow, as rest days.  Doing some shifting this week post-IMFL training camp.  Won't have my bike back til at least Thurs. and need a couple nights at home for SAUs.  Will most likely do long run Fri. and RR on Sun.

Nate Parady

Did my RR this Saturday. The first 2 hours on the bike was really tough. It was cold out, I felt totally fatigued and it took my legs almost two hours to warm up. I was also peeing like a race hourse and had to get off the bike a number of times in order to pee. Not doing that on the bike for a RR. I'm now slightly worried about peeing on the bike on a flat course. I still haven't perfected the breakfast thing just yet. RR2 and even some of the usual longer stuff on saturday rides will be my fine tuning. After two hours or so on the bike I finally found my groove and pushed out 102 miles in 5:38 but 5:59 in total elapsed time. Did I really spend 20 minutes filling up water bottles and peeing....I think I was overhydrating a bit in the beginning. Went back and listened to the nutrition webinar and took note that you can dial back the flulids if you are peeing. I also thought it was funny that on my "flat" course which was a 5 mile out and back done 10 times, I actually gained 3,500 feet. I think FL and VA have different definitions of "flat".
Overall, took 352 calories/hour on the bike and more perform and powergels on the run. The run was a non event. went 6.5ish in 58 minutes. Stomach felt fine.

Rest day on Sunday, Skipped the run this morning and will just swim this afternoon.

BTW, powergels are awesome if you haven't tried them. Best part, is they aren't really a gel, but more of a liquid. easy to suck down.

kimmydct

Nice job Nate! I had the opposite prob (re: peeing) on my rides this weekend. 1x in 90mi. I was drinking what I thought I should based on my sweat test but prob needed more in FL. Will continue to fine tune that! Maybe your fluid intake was high because it was colder than you normally experience.

So what kind of differences have you noticed (or not) since switching to the Core Diet pre-race b-fast? I tried it once (granted not early enough per the protocol) and didn't like the results.....

novaavant

Really nice job on the RR Nate. The cold probably made you pee more than usual. If you were drinking the same volume but because of the cold there was very little perspiration your kidneys processed most of what you consumed.
I'm with you on the rest stop thing. I actually added rear hydration to my bike (just for training) so I can carry 4 bottles so I don't have to stop as often and make my loops longer. It's still disruptive though but I don't think there is a way around it unless you have a RR sherpa handing off bottles which ain't happening at least for me.
I'm really loving the powergels as well. Mostly sticking to the fruit flavors but ordered some chocolate and that one has more of the consistency of a GU and it's pretty salty tasting.

Nate Parady

Kim,
struggling a bit with the core diet breakfast, but in all honesty I haven't been doing it 100% as prescribed.
I had at 3am: 1 powerbar, 2 cups apple sauce, 20oz of perform, 1 piece of toast (I didn't have a banana, doh)
By 6:30 I still felt a little full, which I didn't like.

For RR2, I will be strict with a lighter dinner and breakfast will be applesauce, banana, sports drink.

Overall, I think liquid calories are better for me.

On hydration: The cold really through me off, but in reality it was probably very close to IMFL weather. The weekend before it had been high 80s and all of a sudden I was riding when it was in the 50s moving towards the 70s by afternoon. I've always been a good drinkier and pee-er. For RR2, I'm planning to ease into the fluids and go a little more on how I actually feel and how much I'm peeing. of course on race day, after being in the water things will be a bit different. I'll drink until I feel like I've caught back up on hydration.

1 bottle of Perform/hour at a minimum plus 1 or two gels/hour...I feel I need at least 30oz an hour average.

kimmydct

First wko since camp.

Swim- 6 x 150; 8 x100; 8x 50 all first half sprint 2nd half ez.

Run 2x 1 mi z4 on the mill. Felt pretty good.

coop6

I did a big tri week last week, but no opportunity for a race rehearsal. I bumped that to next week, doing the usual weekend rides today and tomorrow hopefully. My weekend is Thursday and Friday, my Monday is sometimes monday but often tuesday, my Thursday is Sunday but sometimes Saturday, and my weds is often Tuesday but sometimes Saturday. Follow that? I love the last six weeks before an ironman, it's funny trying to wedge all this on the calendar.

Is everybody else doing a race rehearsal this weekend?

kimmydct

Sarah- Yup, I'm doingthe RR on Sun. cuz I have to do the long run on Fri. Sat. will be RR swim. Not looking forward to that bore-fest! Where is everyone doing their swim RR?

Skipped Vo2 bike tonight since bike just got back from FL and didn't have time to put if back together. Took one of the dogs w/ me on 2mile-ish run around the 'hood. She is getting really good on the leash so it was actually pleasant. My left hammy feels a bit tight/sore but only when I walk (feels fine running) Will do a little more stretching/rolling. Don't need any issues!

Unknown

Knocked out the swim portion of the race rehearsal about an hour ago....4200yds in 1hr 10 minutes and 50 seconds. A few PRs on my rehearsal - fastest ever time and 1st time to swim that distance nonstop. somewhere around the 40 minute mark my mind totally drifted off and the next thing i know it was just over an hour that went by. Cannot wait to get a wetsuit and do this now!!!! lets see how tomorrow goes to complete the RR......

 

kimmydct

Great swim Michael! I'll be doing it tomorrow and not looking forward to it bu maybe my mind will wander too. (Just not so much that I lose count of my laps since my watch died!)



Really bad run today. Pace was about 13:40. (Target is 12:22 LRP so 12:52 is target for first 6 miles) 12 miles in about 2:40. Way longer than I planned to go time-wise. (My last "good" long run was about 2 weeks ago and my pace average was right around that 12:00 pace and I don't recall it really sucking either.  LOL 

There are several factors that I think contributed so I will learn from it and move on: (Input appreciated!)  1) Fatigue from training camp last weekend? Long run Sun. so less than a full week since last long run 2) Mid-day Fri. not a usual run time for me- Body not a fan? 3) Underfueled/hydrated? Had standard PBJ about 1 hr prior and had 1 GU and 8oz Perfom + 24oz wate on the run. This is usually fine and it was even cooler today than on other long runs but I ended up being out longer due to slower pace 4) Need for several pit-stops in the woods. Nuff said. 5) NO data.  No HR, no pace.  I had my "Map My Run" app on my phone but I really missed the constant feedback of the watch.  Guess I'm not a good "zen" runner.  Garmin 910 on the way!  6) Did Mon run Wed. and Wed. run Thurs. so ran previous 2 days.  (Not a lot though)



Beginning to regret signing up for 1/2 mararthon if this is what my running is going to look like! LOL

Unknown

SO a pretty good RR all in all. Rode 112 miles right in 6 hrs and 30seconds, felt great the whole ride. NP of 152 and steady throughout, time included one pitstop for water and nutrition refill at 56 miles (total of 4-5 minutes lost there). I carried with me the whole time two bottles of infinit, two water bottles on my back and a 40oz speedfill. Plenty of water and got just a little bloated around 86-90 miles but worked it out fine by laying off the water (was definitely hydrated - peed 5 times) for a few but kept up the Infinit nutrition every 15 minutes. Also had a regular GU every hour along with a salt tab. Stayed in aero way over 80% of the ride - real happy with that, only sat up to drink nutrition and stretch a few times. no wind for the first 4.5 hours then the Florida winds woke up and i swear they were from every direction!!!!!Made me laugh quite a few times to distract me from the long ride - but maintained steady power during it as well. got off the bike and had a 4:34 T2 time and set out on the run. Again started fast and quickly realized i had to slow down, so i ran 9' mile pace for the first two miles then added a 30" walk break every half mile for the remainder of the run. Very hot today so i doused myself in water every walk break to cool off (especially on the arms and hat-real effective technique). total distance was 6.35 miles in 1 hr. Super happy with this today and yesterday's swim RR. laying here icing my knees after getting in the pool to cool off. hope everyone else has a great RR as well. Work definitely works! You have totally convinced a Army knuckle dragger that you dont have to kill yourself every workout to perform! Thanks Coach RnP!!!!

kimmydct

Way to go Michael. If u execute like that on race day you'll be set!