2016 IMLP Training WK July 6 - July 11
/ THE LINE WEEK 18
Prepare your mental game. In so doing, remember there will be cumulative fatigue building throughout race day. So important to follow your plan, race your race and prepare for THE LINE.
EVERYTHING before The Line is simply about creating conditions for success for when the Line comes to you.
A successful race = a good run. There is no such thing as a good bike followed by bad run, period. In our world, if you showed up with solid run fitness, had a "good" bike and a poor run, we will ALWAYS assume you messed up your bike pacing unless you are missing a limb or are in the ICU with an intestinal parasite.
If you think you can ride faster than we're telling you, prove it by running well off the bike first (preferably not attempted for the first time on race day!).
Ride your "should" bike split vs your "could" bike split. YourCould split is what you tell Timmy you could ride on a good day, when you're out together for your Saturday ride. If you say you "could ride a 5:50," your Should split is likely 6:00 and defined as the bike split that yields a good run (see #1 above).
Don't be a Caboose, be an Engine! Ironman in general, but especially the bike leg, is an exercise in consistency. You don't need straight-A's to win your day, you only have to show up with your C game to be at the head of the class. If you find yourself doing the opposite of everyone else, you're doing the right thing. Lots of people passing you in the first 40 miles of the bike? Everyone else sprinting out of T2? These folks are making your race day easier by showing you what not to do; it's up to you to resist the urge to join in!
Think you made the mistake of riding too easy? You now have 26 miles to fix that mistake. Make the mistake of riding too hard? That mistake now has 26 miles to express itself, to the tune of X miles at 17-18' walking pace vs X miles at 8-10' running pace. Do the math. How is that nice bike split going to look as you are walking/shuffling the last 10 miles of the run adding another hour and forty minutes to your overall finish time?
**ADMIN ALERT**
* TEAM DINNER: LAST CHANCE TO SIGN UP IS THIS WEEK- That forum is HERE
Please share the Four Keys Invite on the IMLP Facebook group and other triathlete groups, friends etc.
* FOUR KEYS INVITE FREE TICKET LINK HERE: https://thefourkeysoflakeplacid.splashthat.com
* SBR Sponsored FREE Lake Placid Swim Course Preview Invite info here: https://www.facebook.com/events/1586305851682325/
*** If there are any questions, please do not hesitate to reach out. You're almost their rock star EN'rs can't wait to watch you unleash on the Lake Placid course**
Comments
I've had a bit of an off week, last week was restructured due to the long weekend with 115 miles bike on Thursday, 80+ on Friday, weekend of OWS, multiple runs per day and some easy bike spins with the GF.
Swam Tuesday, biked great on weds & was short changed on time for an evening run, ran 20 on Thursday. Swam 5000 on Friday including 2 sets of 2100 (HIM Swim distance)
fried myself on the 112 mile bike with almost 8000' of climbing & a solid 6 mile run afterwards...
anyone else out there paying attention to the forums this week?
@Roderick - sounds like a great adventure.. .good news is you got good mileage and a successful day! Looking forward to seeing how that translates on race day!