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Week 19...Taper Time!
After yesterday's day off and food coma (not really, I was mostly good) I hit the pool for an early swim and then run. Due to the concern with my left foot I did not attemp the the zone 4 stuff and instead just did the time in zone 1-2. Foot felt really good.
I spent yesterday entering all of my workouts into WKO+ to get an accurate TSB for the next couple weeks. I am currently sitting at +7 TSB, a little higher than I expected, but it is what it is.
I spent yesterday entering all of my workouts into WKO+ to get an accurate TSB for the next couple weeks. I am currently sitting at +7 TSB, a little higher than I expected, but it is what it is.
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Here are the bib numbers of the people who are listed by WTC for EN in the TriClub list. Others should sign up!
424 I 443 I 922 I 1906 I 1686 I 2268 I 246 I 500 I
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=The+Ironman+Taper+Tweak
We fly out for CDA one week from today. Can't wait!!
Please go Here to subscribe to the tri club newsletter. That will get you registered as an EN Athlete.
Bill
Not sure who wrote that, but it doesn't sound like our coaches today - maybe a younger version of one of them?
Here is a wiki link that provides RnP's current advice and support in the taper.
http://members.endurancenation.us/R...ith+Intent
Key quote: "...you need to sit down and really start thinking about what it is that you need to line up from a mental standpoint, as well as a physical standpoint, to be ready to execute on the day. You can review your training logs to make sure you've done the good work. You can go ahead and review your equipment and feel confident about what you have. You can go ahead and outline the race plan to make sure that you know what you're going to do on the day. You can make sure that your travel arrangements are all lined up, everything's printed out, all the itineraries, family friends, everyone else knows what they need to do."
If (actually when!) you post your ra
ce plan, put it up in the general training forum called race execution. Then you'll get the whole team to see it, and get broader feedback then just the dozen or so of us who are monitoring the CDA group.
I've had my race plan on the RACE EXECUTION forum for over a week and nary a comment. Either it's bulletproof or I am screwed....
I just listened to Coach R's Monday evening "coach chat" which was on the use of power in training and racing. He succinctly covers in 20 minutes (from about 24:00-44:00 in the file you download) how to use power to guide you on race day. Key takeaways, IMO;
The link to the webinar is at the top of the Dashboard. With a 20 minute listen to review the protocols.
Confession time...
I have not made it to the pool since last Tuesday. Not because I can't, because I simply have no motivation, desire. Swimming MOJO is GONE! I actually got in the pool last Thursday and went and swam with my kids in the family pool because I simply could not bear to do the prescribed workout. Part of me is disappointed that I am not just "pushing through these final two weeks" and the other part of me is saying it is OK, your work is done, your swim is not going to improve at this point.
I guess I am looking for a swift kick in the A$$, or some validation that it is OK that I have not been swimming.
Your work is done but you are not to race day yet.
We all probably have one event we struggle with these last weeks (at least one!). I swam in family pool this am but it was better than nothing. For my swims, instead of Masters workouts, I have done some 1.2 mile swims and it has really helped me work on my pacing, I was starting too easy. Keep on trucking, we are almost there!
Bill
You can't get any fitter @ this time, but you can lose too much fitness. The way I try to maintain my fitness in the last 10-14 days is by making sure I do SOMEthing everyday, and also that I do a bit of intensity at least 4 x a week. Our mitochondria, the little energy factories we get from our mothers, reproduce within our cells on a regular basis. They need to be continually reminded to maintain the higher numbers of them we have created through training. So even next week, it's important to take a few quick digs most days before the race, like 10 x 25 yard sprints, or 6-8 strides while running, or popping up a hill now and then (or short hard intervals on the trainer) on the bike. This won't tire you out, it will freshen you mind, and keep your muscle energy systems and cardiovascular pumps primed and ready to go.
All that said, 2 x swim/bike/run each week is just fine. Volume this week about half of what you were doing last month, and next week, no more than 5 hours needed (apart from the race itself!)
Gave my bike a good cleaning yesterday afternoon. Cassette and chain into a tub of degreaser. Bike sparkles. I still suspect there is a fair amount of gummy perform that I didn't remove because I cannot access or see it (primarily the headset and I'm on my way to new bearings)
I somehow have developed a hot spot on my left foot below my two small toe's. I noticed it last Sunday and it's more annoying than anything. Kinda worried about whether it will heel fast enough and how it will feel after 140.6. I'm thinking I might shut down today's 40 minute run to rest it.
Sprint tri (Lake Meridian) today. Tune-up/Shakedown for next weekend: 1/2 mi/15.8 mi/3.1 mi in 14:30/45:00/23:00. Passed the test: 0.98 IF for the bike. 1st in AG, would have won the one below & 2nd below that; 28/150 OA.