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11 Weeks Out
11 weeks out from the race, and now things are starting to get serious. I hope everyone is feeling healthy and are hitting all their workouts. Please share with us how your week of training goes below.
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11 weeks out from the race, and now things are starting to get serious. I hope everyone is feeling healthy and are hitting all their workouts. Please share with us how your week of training goes below.
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I hit the long bike and long run in successive days on Wed and Thurs, since those were my days off this week, and my work sched over the weekend is crazy. I'm definitely feeling it, but lost like 6 pounds over the 2 days! ha. Hit the numbers during the 210min bike, but was really feeling weak at the end due to a bunch of hills in a late stretch of roads, 69 miles at 19.6mph. Last 50 mins of 110min run were close to z2-3, but some fatigue slowed me a bit, did reach 12.7 miles at 8:41/mile tho. Time to fuel up and get on that roller cause the quads are screaming. Luckily the calves and achillies are surviving. Praying the injury bug stays away. Swims are going ok. I'm in the same range I am always in, 1:35-1:40/100 yds. I'm ok with that. Will be at the rally at the end of July, so that will be a huge test to how I am progressing. Hope others are doing well!
Week 1 was 16:41 of training time...9350 yd swimming, 8:03 bike time, 38 mi running (4:28 run time), 1:50 strength. Total TSS 1239. One missed run...the 45 minute Friday run.
So far this week I missed the 45 minute Tuesday run but have hit everything else. Totals irrelevant until the weekend is done with 7 hours of riding planned but the swimming is completed and things look on track. Actually I swapped Wed/Thurs and did the long run on Wednesday morning then an extended outdoor 2-hour ride+brick yesterday due to time available ahead of the holiday weekend.
Next week I'm in the UK so may not be as compliant........
The travel stuff winds down now so I am looking forward to following the plan more closely and being consistent in the coming weeks!
Can't wait to hear how everyone else's training is coming along!
Good to see this thread!
I've been hitting it pretty hard since my Tour of California camp. Feel like I'm on a roll and hope I can keep it up, though today I feel a bit like I got rolled over by a truck. Dino and I rode 137mi down to San Diego yesterday at a very good pace, clocking 112 mi in about 5:10 along the way. Due to some routing issues (it's been about 10+yrs since I've ridden all the way to SD) we had to climb a pretty long 12-16% hill at about mile 130. Just. Evil.
Now trying to motivate for 7mi IM-pace run, 25mi hilly bike and a swim at the Rose Bowl. Tomorrow is a big climbing day but I think I may toss myself off a cliff if I have to ride the P3...
Below is my PMC where I've scheduled out most of my training through our final RR. These numbers will inevitably go down as life adjusts the plan for me.
I have been hammering away at the swims, feeling better than I usually do at this point. The run is doing well but the heat always takes it toll. I have been splitting the long run into two and it allowed me to do 18 plus in one day at a pace I could not have kept up if I tried to do that all at once. Come camp I will switch it up to go with a full long run. The bike is coming along as I start to build in the long while trying to keep up some FTP work through the week. Run target is about 40 a week, three good swims, and biking about 9 to 10 hours. The mental shift has started!
What software is that?
I began logging everything in TrainingPeaks beginning in about early April. Then I gave myself of the homework of importing/recreating all of my stuff from Strava into TP, going back to about early October '14, when I consider myself to have kinda put the training hat back on.
Probably good to keep in mind that I'm about the closest thing that EN has a pro triathlete on the squad...NOT from a speed standpoint but from my potential to just do a lot of work, as a function of the dynamics of my personal life and lifestyle. Self-employed, no kids, wife has been working a ton lately, etc. So my last 4 weeks have been 21, 20, 19, and 17hrs, I believe. I'm using my WI and Chat camps as very high volume cycling weeks (separated by ~10 days), using the weeks before, between, and after as run weeks.
I've put up a lot of notes in the PMC Discussion Thread, but what's been most valuable for me has been to use the charts to encourage me to be consistent with my running and to strategically plan some targeted, high volume cycling weekends.
Note the steady increase in my run CTL. This is really motivating for me and I had a breakthru run, of sorts, today: ~10" per mile faster on the same/similar course I've been doing regularly for a couple weeks, after cycling 137mi yesterday and cracking 155lb this morning.
At the same time I want to really nail execution, because my training will be fairly minimal. I did my sweat test (41 oz/hour). I am going to wear a Tri Suit, new helmet, latex tubes, optimized chain, shave everything, and anything else I can do for free watts.
The good news is my bike FTP is back at an all time high, I have been burying myself in the garage. Last year I targeted 163 watts it IMCDA. This time around the plan is to target 190 watts which I hope results in a major breakthrough on my bike split. My run is also starting to come back, and once I get some long runs in and start doing threshold intervals again I hope it bounces back even more. As for the swim I just need to gain strength and endurance in my shoulder, and thankfully I feel it coming back.
I can't wait to race with you all!
Have been reading all of your updates but have not had time to post my own until now. Plugging away and hitting all my workouts. Racing in Racine in less then two weeks for my first half and then a big push for Madison. Feeling good presently. Going to get in two open water swims this weekend. Lake Michigan is going to cold! Purchased a new bike about two weeks ago and really love it. Trying to get in all the hills I can. Can't wait for the Madison camp in August. I know that will really help my final execution! Look forward to more updates from each of you.
Cristi
Rich, I appreciate the file postings. I tried to do the same, but you are way more tech savy then I am.
The key that I noticed is that I may not be doing my FTP threshold power testing right or often enough as I have workouts with IF above 1.0. I also appreciated the IF/NP discussion that Patrick did as I have been racing with power for the last few years. It helped unlock another level of understanding.
Looking forward to another great IM at Madison. I have been joking I did it because it is easy for me being home town course. No way it will be 100+ like Louisville in 2012 or 28 at the start of Lake Tahoe.
Love Madison.