Week 8 IMCDA 2010
Happy Monday Morning-
Live Lake CDA Water Temp Update for this Monday Morning = 53.6 degrees!!! Don't fret yet! 5 weeks for water to warm up a bit.
Hope everyone nailed their workouts this weekend. My weekend was good and racked up over 500 TSS on bike not including rTSS! Met this Monday morning with 3400 in the pool. Great start to the week.
Got to watch the Tof C go by our office yesterday. Several of the Trek/K-Swiss athletes were hanging out. Gambles, Dibens, Cartmell, Jackson, Lieto all hanging out. Trek set up at our office for the European Press and were letting them ride the new Speed Concept Trek/K-Swiss Team Bikes. Probably $200,000 worth of bikes sitting in our lot. I had ridden hard in the am so did not take one for a spin.
I did however work Joe Gambles over on the ping pong table!
Comments
Had a good workout at lunch time today, started to get my swim mojo back after last weeks crapfest.
The weekend was pretty good as well; I rested Saturday (which was a bonus since we had 35-45 mph winds) as I hadn't had a good day all week, I think it helped. On Sunday, I rode 4 hours and climbed a ton (over 5500 vertical). Started at 5400 and came close to 10,000 feet a few times. Covered 55 miles and was wiped when I was done, but still managed 45 minutes of running. Overall, I felt like I accomplished something. Hopefully this will be the start of a strong finish heading into taper.
Have a great week!
Aaron
I've peeked ahead to week 10 and can see the downturn coming!!
OUCH!
Not sure what everyone's plan called for today, but intervals of 8', 12' and 20' at FTP was way tougher than it should have been. I decided this AM early to do this workout on my trainer. After first 8' I had to loosen roller because I was having to work way to hard just to move the damn wheel. I had tightened it too much! Made the 8' and the 12' at about 95% but crapped out at 15' into the 20' interval.
My question is why so hard this am. Decided on trainer because "quality" of intervals around here is really tough because of hills and/or lights. I can not remember from OS but is trainer easier or harder watts? I know a watt is a watt, but I seem to remember that OUTSIDE FTP is usually higher than INSIDE (trainer) FTP....
Am I right here? Please don't tell me it is the other way around. This morning's workout has me thinking I need to test soon and establish FTP for IMCDA.
Traveling to CDA tomorrow so switching plan around. Have to ride heart rate for long rides on Sat/Sun. Going to ride Thu/Fri so I can have long weekend with only a swim and long run Sunday. Going to do CDA 1/2 Marathon as part of my long run!!
Bryan, for me there is a huge watt difference between outdoor and indoor, I keep track of each FTP seperately. (outdoor is much higher)
Interesting how an full blown event that is a half-marathon becomes "just" a training run. I am still getting used to this new lifestyle and often I am amazed that what once seemed so unattainable, is now an "oh, I think I'll do that for a training run" type of event. Awesome!
Did next week's FTP test yesterday. First time doing an outdoor FTP test. There's no completely flat route around here, so a little tricky keeping up the watts on the decline terrain sections. Overall up only 7 watts from indoors in March, thought it would be more, but I'll take it. Hopefully will get to do the Vdot run test later this week (didn't get to last week like I had hoped). Gearing up for lots of riding this weekend, as the chicago-land EN folks descend on Madison for a memorial day biking extravaganza!
My flight to Spokane is 4 weeks from today!!
Cut the swim short this am by 2x400 because of time constraint, but went out and ran about 2.5 hours later with a fella from the office that is within one ounce of winning our internal Biggest Loser contest. Pushed him on a big hill and then rounded it out with 5 flat miles. Waiting for his result!
Flying to CDA tonight and again in 4 weeks!
Any burning CDA questions....just ask!
Glad to hear everyone is doing well. @Bryan - thanks for the updates on the water temps!
My scheduling has been a little funky due to work travel over 3 of the past 4 weeks. I've been able to work around overnight stays by running at the hotel gym and rescheduling bikes and swims. Had to move the past 2 long runs to Sunday and sacrifice my 2 hour bike ride. I just have no luck getting in a 2 hour run on Thursdays.
This past weekend I rode 4 hours/30 minute brick Saturday, hitting all of my intervals. Ran 2.5 hours Sunday evening. Did pay for the scheduling switch because I just was not able to drop my pace for Z3 intervals. Run felt good overall and my pace never slipped from Z1-2. Skipped the swim on Monday since I've been consistently getting 3 good swims in a week and needed a rest coming off of the Week 7 lull that pretty much all of us experienced. Flew home yesterday and ran 45 min - absolutely the best run of the season. After one day off I felt like I could run hill intervals all night. However, whatever fitness boost I had was quickly sqashed as I had no energy for this morning's masters swim.
So - whatever evil cloud was hanging over my head filling me with negative thoughts about why I'm doing this seemed to disappear over the weekend. I'm now 2 pounds away from my goal weight and am looking to drop another 3 (perhaps) on top of that. I hope that everyone got their mojo back. Personally I know I've hit that point where I know I will finish the race with a respectable time as the majority of the work is done, now just need to bring it home.
Have a great long weekend!
Dominic
Yes, the views around here are amazing. The weather will improve around here, most likely the day after the 4th of July. The water around here is still run off from the melting snow in the Cascades. It was a below-average snow pack this year so things should warm up quickly.
Getting close to a big race, I'll usually have 1 or 2 "Ironman Dreams". Usually, they are dreams of frustration - I didn't bring this, I can't find that, I 'm moving like molasses and don't make it to the start line, or off the bike ... But two nights ago, I had an IM dream which felt like flying. It was definitely IM CDA, although of course, being a dream, it looked nothing like the venue. I was floating on the run, feeling fresh and as if I could go forever. I hit the line with no effort, found my wife, and we just walked around in a warm glow. All sorts of weird dream stuff was happening, but the main thing I remember was that I never bothered to check my watch when I finished, and quite some time later, looked to see it was something like 6:55 PM, about 11:55 since the start. A good way to wake up, thinking that I had just done this race in under 11:30, and feeling like I had an effortless run.
Of course, dreams aren't enough to get me ready for the race, so today, I'll have to continue my training and find a way to get in my 2 hour run on VERY tired legs, as yesterday I biked 5 hours and 6000' to the top of Independence Pass (12,090 elevation) from my home here in CO. A once a year event, as the pass opens to traffic today at 2 PM, making yesterday the one day for cycling without either cars OR snow the whole way up and down.
I was able to get a 50 min run in last night between 8-9pm. Ran a lot faster than I thought i could, but felt good. I'm not doing the run test today. I hope to be able to get a 1 1/2 - 2hour run in today. I need the xtra distance.
I also got my bike tuned up yesterday, so it should be all ready to go.
Good luck to all! Almost to taper!
So now I understand why we don't do long rides on Saturday and long runds on Sunday. The short recovery that provided me a good run on Tuesday has left my legs completely dead. I had absolutely no power to hit the third of the 8', 12', 15' FTP intervals on the bike last night (switched Tues/Wed events) and ached to walk stairs this morning.
I was really looking forward to the vDot test tonight and some marked improvement, but I'll just have to do what I can do. Perhaps I'm in such a great mood because I am within 2 pounds of my race weight goal of 165 and I tend to drop most of my weight in the month before the race. I'm going to revise that now an shoot for around 162, which puts me at a 3.2-3.4 W/kg depending on the next test. Not great, but I'll take it.
@Al - sounds like a great ride.
Hope everyone has a great long weekend planned. Not sure if anyone is heading up to the IMLP Rally in 2 weeks, but I'm going up to ride my second race rehearsal and start my taper. That will be my first open water swim this year (weather permitting).
Dominic
12-27 Dura-Ace cassette came in the mail yesterday. I bought it from Slane Cycles in the UK. No U.S. company including Nashbar could match their price. Got a Retul fit on my secondary tri-bike yesterday. I have to have my primary race bike to the shop on 15 Jun for TriBike Transport pick-up. I'll be able to stay in the aerobars for my remaining rides until I fly out.
@Al - if I drive over to Clermont, I can bike up Sugarloaf "Mountain" which, although a mere 312 feet high, is a demanding 17% grade 1/2 mile standing climb.
12-27 Dura-Ace cassette came in the mail yesterday. I bought it from Slane Cycles in the UK. No U.S. company including Nashbar could match their price. Got a Retul fit on my secondary tri-bike yesterday. I have to have my primary race bike to the shop on 15 Jun for TriBike Transport pick-up. I'll be able to stay in the aerobars for my remaining rides until I fly out.
@Al - if I drive over to Clermont, I can bike up Sugarloaf "Mountain" which, although a mere 312 feet high, is a demanding 17% grade 1/2 mile standing climb.
Did the 5k TT today - dropped 43 seconds off my last time which puts my vdot at 46 - so that was cool. Unfortunately now I have to do all of my training at a higher intensity which means more work!
Also did a 20' fitness test on my iSport iBike and am now sitting at 3.9 watts/kg and a FTP of 334 - which is up from 3.3 at the beginning of January.
@Al or others -
Wanted to bounce IM execution goals off of you:
CdA is my first IM - My real goal is just to finish but I don't want to go to easy - but maybe I should. I did California HIM last year at 5:44 and had a PR of 5:22 (32:30, 5:47, 2:56 - and suffered the last three miles of the run) this year with EN.
I did my first RR swim in a 50m pool at 1:09 split. I am hoping to sit at around 210 watts for the ride ( a little under an IF of .7 for the bike). I was going to aim for 75% of a vdot of 43 (current is 46 on todays 5k) which would be a 10:32 pace from the pacing charts. Last week I did 17.5 miles at a 8:44 pace - which was good for me.
Are these reasonable goals? Or for a first IM should I be more conservative?
Any thoughts would be great.
@ Thomas - the great thing about EN is the wealth of information on site about race execution strategy. The 4 Keys DVD and the associated written material is the best information on the planet about how to do this race. And you clearly have absorbed the philosophy: swim within yourself, resist the urge to bike any harder than 70% IF, and pace your run based on a conservative estimate of your speed. I have two comments, one supportive and one cautionary.
For my race, I will use a VDOT of 47, despite my 49.6 from my 5k test. The 47 comes from a recent half marathon, and was suggested by Coach Rich as the way to go. So your 43 seems right on target for a first try. If it seems too easy, you can always turn up the gas after mile 18, or even on your next IM. I do my shorter IP or TP interval training at the higher VDOT, and my long run "intervals" closer to the lower one.
I also use an iBike, and find it to be a little finicky, so I pay very close attention in training to my RPE at various watts, and use the two as check and balance against each other. If the watts I'm seeing don't match my RPE, I re-assess. The problem with this strategy is that on race day, you'll be well rested and in your best aero position and garb. So your RPE may feel too easy for the watts you're pushing. That's part of the learning curve in the race. Also, I notice that my iBike needs a new battery sooner then they suggest. E.g., despite getting a battery level in the recommended range, when I start to notice the % grade (the tilt or accelerometer) is acting wacky, I replace the battery, and things are fine again. But I seem to go through one every 2-3 months. Best idea is just put a new one in race week, no matter what. BatteryBob.com has them for about $1 each when buying a baker's dozen. I'm talking about the battery in the head unit itself; there are three other batteries that seem to last a lot longer, in the speed and cadence pickups, and in the handlebar unit to which the iBike attaches.
GOOD LUCK with your race this weekend Bryan! I hope you brought some California sun with you to the inland northwest.
I am getting tired of all this rain!
@ Al -
thanks for you thoughts - greatly appreciated.
Tom
So, I got side swiped by the Kid with the 102 fever today. So, no swim for me. Can't say I am heartbroken. I will hopefully make it up on Saturday before my ride in the afternoon.
Its been a tough week work wise, but I've felt good training. Last Sunday I only had an hour to ride, so I decided to ride hard for 50 min. My normal power for it was 235. So, I'm questioning my 214 FTP that I had 6 weeks ago, but like Thomas, this is my first IM and I don't want to go too fast. But my FTP for the race would be 150 vs 160ish. So, that could keep me under 7 hours for the bike. So I will probably still do the FTP test next week just for kicks and see what a 2nd test shows me.
@Al, in your experience, if you are on the bike and say, 1/2 way in, you think your RPE was too high for the first 1/2, is it too late for slowing down to have any effect on your results (think in a 7 hour bike, not a 5 hour bike)?
@ Peter - funny you should ask "in your experience". Granted this occurred in an environment which is unforgiving of any deviation from proper race strategy, but you might want to consider what I did to myself last October (for the long story, read the Oct 10 & 12th entries here.) Briefly, I reved up my IF from .7 to .8 for about 45-60 minutes 15 miles into the bike. I think that sealed my doom in the race; the DNF resulted from a few other factors, but I never would have been able to run the whole way even in good conditions. Looking back on all my IMs, it wasn't until I started learning what "stupid slow" on the bike meant that I was able to start having success. The beauty of Endurance Nation is that Rich and Patrick have distilled the essence of race execution strategy into an understandable and repeatable prescription. Part of what they say is that you are better off erring on the conservative side, rather than pushing on the bike. My experience (on both sides of that equation) is consistent with what they teach.
So, specifically to your question, if you work too hard in the first half of the bike, you can not "get back" all the energy you used up by easing up in the second half. You'll end up walking on the run. I had to beat my head against that wall six times until I learned my lesson; then in my 15th race, I had to learn it all over again, apparently.
Traveled Wednesday, but managed to get in swim/run before I left. Went for ride on IMCDA course Thursday and got rained on for 2+ hours! Not sure it could have rained harder. Living and training in the Santa Monica Mtns has "flattened" out the CDA course for me. Was on my road bike that is still up here, so not power readings but looking at hr and feeling how hard I was working I would say I got in 3 hours at ABP and then some!!
Mom put together a going away party for us on Thursday night and about 100 folks showed up to with Katie and I well in CA. Katie and the kids heading down in 2 weeks when school is out. Was really cool and everyone had a great time. Didn't wrap it up until 1am or so, so no workouts on Friday.
Did get in long swim this morning and will be running the CDA 1/2 Marathon in the am as part of long run. Plan to try and PR and then run home from course. Should be about 20+ miles....Will be interested to see how I feel after that. Gonna be cool/windy/wet.
CDA 1/2 Marathon report endurancenation.us.dnnmax.com/tabid...fault.aspx
PR by 12 friggin minutes. Workworks. Needless to say, I did not run as planned per long run workout, so only got in about 2/3 of scheduled run! Okay by me.
Had an epic biking weekend here in Madison with some of the Chicago EN peeps. Wow, was it hot outside, but the rides were awesome.