2016 IM Louisville- Let's GO!
Week 9-GUESS WHAT IM LOUISVILLE TEAM?
You are NOW officially in Ironman Training!
At 12 weeks out from Louisville, Coach Rich and Coach Patrick have now crowned and officiated you into IM world. Most of you are coming off Half Iron Plans, some maybe Bike Focus, Run Focus, ect.. some of you tested in the last couple weeks and now it is official. The great thing about Endurance Nation Ironman training is, you don't have to kiss your family friends and coworkers goodbye for the next 12 weeks. With effective training for the "everyday athlete" you should still have time for a life outside of compression socks and power meters!
Make sure to watch the videos, podcasts and blogs that are attached to each week of training on the website. They are located on the right side of the your training page. CHECK THEM OUT! Maybe listen to them as you stretch, roll or recover or as you fuel up for a workout.
Like my picture reminder says.... MAKE SURE TO REST! As the 5th discipline in IRONMAN training, it often gets overlooked. Remember to rest. Your body (and your family) will thank you!
Peace, Love and Sweat!
- Your trusty Race Captain, Laura
Don’t forget to post on your workouts and keep us in the loop! If you have a pic or video to post remember to use #EN4Keys! Let’s seem some SWEAT! HERE WE GO!!
#EN4Keys
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Hi all! This will be my first Ironman. Live in northern Illinois. Is anyone doing the Chatanooga training camp??
Would that be too early for us to do a camp week?
I'm hoping people don't mind me drafting them on the bike. Hopefully it's more social than pure heads-down intense training. If Friday's ride is too much then I'll cut the Saturday ride short. Will you be there?
I hope everyone is enjoying themselves and the wkos. 1 week down, 11 to go!!
Hydration/nutrition for the century ride below if you are interested:
#1 Refuel Stop for water at my mile 44 at Chruch at the WYE
#2 Refuel Stop for Gatorade (3qts) at my mile 71 at store between Roland Cutoff & Monnie Springs
Garmin showed 103 degrees at 11:30 (Heat Index at 117 degrees)
153# wgt before ride
149# wgt after ride
Consumed 18# fluids & was still down 4# so about 22# of sweat - almost 4 oz per mile:
1 x 16oz GA, 400cal Larabar/Natures Bakery bars
2 x 28oz GA
2 x 50oz Camelbak water
1 x 16oz water
2 x 28oz GA
1 X 50oz Camelbak GA
178oz GA = 11# + 1,110 cal GA + 400cal bars + 240cal 2oz honey
116oz water = 7#
2500mg Sodium from GA300mg Sodium from Base salt
@kyle... Way to push through that milestone...
I'm in week 14 of my IM build. Showing a little fatigue after the weekend... But was able to get a small recovery swim in last night and a 7 mile run this morning to shake things out a bit.
Great to start hearing from people.
As I read the posts, I am wondering your thoughts on additional bike volume. In week 10 of our Beginner plan. I have adhered fairly well to the schedule. Does it hurt to put in some extra bike volume if given an easy opportunity? I have a century I can do this weekend and while I wont do the whole thing, I am considering a 70 -80 mile option. It would take about 1 hour more than our long Sat. ride because it is on a fairly hilly course (hillier than Madison).
Any thoughts?
Julie
Thanks Ed. Enjoying following you and all the others on Strava as well. Since I do not train with anyone (normally), this and Strava is the only way I can convince myself that I have training buddies.
Thanks for the advice.
Just a question re the Sunday TRP run - On the beginner plan, it has a run if your Vdot is below a certain number so I havent been doing it. I also noticed that the intermediate plan does not have a Sunday run.
What am I missing? Or did you mean switch the Sat TRP run to Sunday??
Great getting to know all our training buddies!
But in looking ahead at that plan, week 11 has you running 6 days in a row with a split run on Thursday, so it may be a Sunday-morning decision based on how you feel after Saturday. Check with Coach P on the Micro Forum as well - his opinion matters more!
Hey Team,
I am a bit worried about the camp weekends (for the beginner plan in weeks 15 and 18). I can probably execute the Friday workout, but turning around another 6 hour ride on Saturday, and then a 3.5 hour ride on Sunday will be most likely be difficult for my family schedule.There is only so much my husband will be able to absorb.
Thank you!
Plus it is over Labor day weekend. Maybe you can negotiate the Friday/Sat and a shortened sunday but All day with the family on Monday.
I think the week 18 workout is odd. It is worded as a camp weekend but I have posted a question in Micro on this as well as someone else has. I think it is more supposed to be one race rehearsal and if you can get in another moderately long ride, that is good too. Patrick said it is worded wrong and he was having Rich modify it but I haven't seen any changes. The way it is worded looks like way too much work for 2 weeks before the race. But what do I know??
Thank you! Then we rinse and repeat the weekend of September 23rd, which lands me back in the thick of school. At this point, I can't prognosticate what may be going on. I can swing Friday, but Saturday and Sunday may be dicey - if my daughters pick up a sport this fall, that will be on the schedule too. Maybe I will flip to the minimalist plan that week.
I need to understand what the volume value is to all that riding?
Beth
Truth be told, I guess I am just super nervous about all that riding. Conceptually, I understand it.
Appreciate all the kindness and wisdom!
@Elizabeth
You arent alone!