Grateful for EN RR2
I joined team EN several months ago because I'm always looking for ways to fast track my learning in this sport. I"ve been a triathlete for 3 years and coached with Lifesport and Mark Allen which were both wonderful experiences, but employed the traditional approach to training... Big Volume!
Last year I began trading in volume for intensity being a self coached athlete. I joined EN becuase it was employing a philosophy that was already resonating with me. I raced 3 HIM's this summer with 2 PR's and am 3 wks away from my third IM, in Florida. I've learned a lot over the past months and wanted to say thank-you to everyone who's provided their insights, ideas and knowledge. Your experience has allowed me to make some quantum leaps.
My FTP went from 210 to over 250. My Vdot went from 58 to 60. And I've put in a third of the time training. ( Was sidelined with a stress fracture in my left leg, no running for 9 weeks... : ( It's 90% back.
Just finished RR2 for IMFL and it looks like this: I do have some questions at the end of this RR.
Breakfast, as the Core diet suggest.... Applesauce, protein, banana, 24oz perform, no water the entire day.
Bike: http://connect.garmin.com/activity/232478159
112 Miles, time: 5:09 (I've never ridden a bike this fast in my life... : ) and a 24 minute improvement from RR1 on the same course, NP 177, IF .71, VI 1.01, TSS 251, A/HR 163, MPH 21.7 (average), I went pee 5 times during the ride
I took the advice from all of you and upped my Nutrition.
5 Bottles of Perform (850 Calories), 3 Bonk Breakers (640 Calories), 3 Honey Stingers (480 Calories), Total Calories 1,970, 390 calories/hour. I get gut rot with fluids only and this combo worked really well and the only thing I need to carry is the 3 Honey Stingers.
Also had 5 Thermolytes (total 1650mg of Na), 24oz of liquid/hr. My sweat rate is 10.5 oz/hr. And 400 mg of caffeine on the bike, I don't take caffeine in my diet, so this gave me an added kick, yet it also increases my HR by 5-7 beats/min. I hit a few low spots during miles 70 and 86 but continued to work through them sticking with my power/nutrition plan and with time they both passed.
I felt pretty good coming off the bike.
6 mile Transition Run: http://connect.garmin.com/activity/232478172
6 miles, time: 42:49, A/HR 169, average pace 7:08 min/miles, this includes 13 second walk breaks thrown in between each mile as aid stations.
During mile 1 I felt tight in the hips and abs. I focused on form driving my hips forward with every stride. Total Nutrition: 15.2 oz of Perform taken during my walk breaks to mimic race day aid stations and 330mg of Na from 1 Thermolyte.
Because I'm a former hockey player I have an overdeveloped anaerobic system and my HR always runs higher than most. My max HR is 212 and my resting HR is 38.
? I spent 99% of my ride in the TT position, it's an aggresive position that has been professionally fitted (torso angle is 6 degrees). I noticed that on the run my abs didn't completely loosen up and were especially tight in my obliques. Everything else by mile 6 felt great. This will come back to haunt me at mile 18 if it doesn't loosen up. Any suggestions from your experience would be appreciated to help open this up?
?As well as any other last insights from this final RR that you feel may assist me race day?
Once again! THANK YOU TEAM EN! I wouldn't be walking into IMFL this prepared without all the support I've recieved from all of you. I am truly grateful!
Life just keeps getting better...
S
Comments
? I spent 99% of my ride in the TT position, it's an aggresive position that has been professionally fitted (torso angle is 6 degrees). I noticed that on the run my abs didn't completely loosen up and were especially tight in my obliques. Everything else by mile 6 felt great. This will come back to haunt me at mile 18 if it doesn't loosen up. Any suggestions from your experience would be appreciated to help open this up
what about doing a walking oblique stretch when you do your walk breaks. Keep it ballistic, so not static. www.google.ca/imgresThat might loosen then up and you will be able to get it under control before it gets bad? You could also do the stretch in the tent after you change and then head out. Thoughts?
A thought: when the inevitable pack rolls up on you, slide to the back, get legal, and use the draft to sit up and stretch. Reverse the curve! I find just a few of these really helps over the long haul.
*Gasp*...say is isn't so!
@Bill, I was planning on hitching a legal draft from chase packs as they hammered by me and do exactly what you said, but I didn't have that liberty on my RR solo. thx for teh confirmation.
@Tim, Thanks for your insights and I'll focus on that "light" form over the next 3 weeks.
@Patrick, I wish I had your speed on the bike... : ) but I'm getting closer. I'm going to practice the stand up pedaling over the next few weeks as well. Thx! And I'll be following you at the big show in the morning. Enjoy your day!
@Brenda/Bill, hilarious! I've seemed to master the art of peeing while riding and running, go figure... Does Coach P stop???
Sukhi,
Regarding those packs overtaking you: as you ride along, spinning easily in their wake, you may be tempted to do the work and go to the head of the line. Resist this urge. They rolled up on you for a reason; they are going faster than you are on your own. The packs break up on the hilly back side of the course, especially if you're executing the bike correctly and shooting for a low VI. Use them while you can. Be strong at the end; most of these knuckleheads will be toast by the end of the bike, not to mention at mile 18 of the marathon.
A well executed IM feels too easy until late in the marathon.