Who else is doing the 3400 yd. swim today? I'm getting ready to head out; that is, if the lightning has stopped! Happy workouts everyone! As Nemo says, "Keep on swimming, keep on swimming!"
Alright peeps, I know some of you have already done the 1st RR but most of us should be doing thiers this weekend. Here is my plan if anyone wants to take a look:
Race Rehearsal plan
Morning Fuel
-Wake up at 4 hours before and consume 600 calories. 1/2 Cliff bar and 1 Ensure
-Wake up 1.5 hours before and consume 1/2 cliff bar and banana and then sip Gatorade while driving for an hour to bike start.
Bike Setup and clothing:
-Only set of wheels I have
-1 bottle on down tube (Infinit)
-PD Aero Drink on bars (water), 3 more bottle of water on me to mimic aid station water.
-Bike sack: 2 tubes, 3 co2’s, Enough Infinit for 2nd half of ride.
-In Jersey: Salt pills
-Bike shorts and En top.
Start Time:
7 AM out and back!
Weigh myself before the ride so I can get an estimate on how my weight less is.
Bike Fuel/Hydration:
-2 concentrated 24 oz bottles of Infinit. In each 24oz bottle I will have 675 calories, enough for 3 hours. However, my estimate on my bike split is 6 hrs.
-1 cliff bar, eat half the first 3.25 hours and half on the second loop. Since I had to take out a lot of protein in my Infinit for my stomach issues, I need the protein and I think I can handle one cliff bar.
-Water as needed, I pass plenty of places to get water on this route. Need to consume around 1.5 bottles of water per hour. Sweat test says I need about 1.5 per hour.
-Sodium - Infinit will give me 325 per hour so need to consume another 300 of salt tablets per hour
Bike Course:
-Course is mostly flat with a few rollers which is nothing like Louisville but good for training.
Bike Plan:
-Current FTP: 235
-Goal IF: 71%
-Goal TSS: try to keep under 300
-Race Gears
-1st – 159w – first 90 min and downhill
-2nd – 167w – target watts
-3rd – 175w - long hills (>3’)
-4th – 184w – short hills (<3’)<br />
Transition:
In trunk, have run gear ready and waiting but only if I have time. I will not exceed 7 hours. I will make sure to get the full run in next race rehearsal and do less bike.
-Shoes
-Running socks
-Garmin
-Hat
-Fuel Belt
Run Course/Run plan: VDOT of 49
-6 mile run at 9:10 pace, most likely will not get all 6 in but we will see, I will make sure I do not exceed 7 hours.
Thanks for posting that Chad - that is a real motivator! I am planning to do my race rehearsal this weekend as well and I wasn't thinking about the pre-fueling - I definitely want to practice that.
I will be up in Maine and need to map out a 56 mile loop - good task for today.
Ditto, Chad. Your list is very helpful. I wasn't planning to do any morning fuel either, but I probably should. Although I will probably eat solid food. It worked fine in my 2 previous ironman race, and personally, I would like solid since I would be eating all liquid during the race. Has anyone switched from solid to liquid pre-race and see any benefit?
Yasko, I've tried solid food myself. I used to do toast with Peanut butter on it until one race I felt the peanut butter coming back up (not a pretty site). However, I have a weird stomach and it was really hot that race. That is why I switched to liquid and have not really had a problem yet but this is just my personal experience as I know everyone is different.
Thanks, Chad. PB toast and scrambled eggs are my pre-ironman breakfast. Since this race will be a hot one most likely, I will try the liquid breakfast tomorrow morning and see how that goes. I certainly don't want PB to come back up (yiewww) during the race.
I did 4200yrd swim this morning, went pretty well, not as fast as Michael, 1:16, thought I could do it faster... oh well.. Boring as heck. I lost my lap counter, so did a high-tech version, had 2 plastic containers, 1 with 8 colorful plastic ice cubes in, and I move 1 cube to the other container every 500 yrds. Several people at Y were puzzled thinking I had candies Crazy woman swimming 5am in the morning and eating candies while swimming... What do you guys do while you swim? I can't think of anything while training because then I couldn't remember how many laps I have done... I should try to count strokes like our coach suggested during OWS.
Have a nice and safe bike ride and run tomorrow, everyone!
Like most did the swim early this morning with some heavy legs from last nights 2 hour run - just not enough recovery time but still got the work done. Basically I was 1:14 for 4200 yards - not fast but I'll take it - the whole time felt smooth and easy. Yasko - looks like we're about the same speed - maybe we can work together on the swim come race day, I'm also in the same boat as you with counting - that's all I can do while thinking about form - If I tried to count strokes during this RR, I think I would still be swimming now because I would not what lap I was on - Maybe one day I'll actually buy a lap counter. Everyone have a safe ride on Saturday Frank
Looks like Race Rehearsals are going well for everyone. I did the swim friday night in 80 minutes at the neighboorhood outdoor swim club dodging kids occasionally - good simulation of triathlon swimming . Was hoping for 76 but I'll take it. It is the longest continuous swim I've ever done. I need to use my Aquasphere mask though. The googles looked good but hurt alot when I was done and gave me racoon eyes!
Yesterday's bike was good. 106 miles in 6:06. The first 28 minutes was in a pop up thunderstorm so I returned home to wait it out for 1/2 hr. Then I got 5:38 in doing two loops of around ~50 miles each. The first loop had a bunch of hills and the second loop was relatively flat. Total TSS of 257 with an IF of .65, NP of 163, average power of 150 for a VI of 1.09. My goal IF for the race is .68. Any experience out there say I can pick up .03 IF by race day between the remaining training and race day adrenaline? I figure it is 9 watts so I hope I can get it!
I jogged the sixty minutes completing 4.8 miles, a blazing 12:26 including a stop every mile to towel off and drink. My half marathon VDOT is 39 so an IF against that of .71. It was hot on the bike, but I didn't feel it as much, and hot (86) and humid on the run so good training for Louisville.
So today I analyzed files. I will pose this question to R n P but ask you guys to chime in if you have experience here:
A good VI on my home course and my VI when I rode the course on 6/12 is 1.07. I use the Power tap little yellow computer which only shows average watts, not Np. But assuming a target 168 watt Np average for the race (is that the right target, Np?), I think I need to average 168 on the screen real time to get 157 on average because of no pedaling on descents, etc. Make sense? Just want to make sure I am thinking about it right.
Three tough weeks to go then three taper weeks. The first taper week I will be on the beach at Hilton Head -- for heat acclimation of course. Good training and stay safe everyone!
Scott, You're thinking is right. I have an SRM that only shows average watts. I focus on real time watts... So if my goal watts are 175, I just aim for that. If you do that and focus on consistent pedaling, your NP and VI will take care of themselves. I struggle keeping VI down around here due to a lot of steep hills.
My rehearsals went pretty well but I'm still struggling in the heat. Swim test went 1:03:15. Probably too fast. My ride was 104 miles in 5:53-ish, 270 TSS, .68 IF, 1.05 VI. Numbers sound good but my peak hour was early and my watts gradually went down as the day went on. Need to focus on starting easier. I flatted early in the ride, which was a good thing b/c it reminded me I need to put plumbers tape on replacement tube threads for a secure fit on my valve extenders.
Did a 4-mile jog, felt a little pain in my left hip and shut it down in the name of doing no harm.
Yeah Scott, you're on the right track. Make sure you have your Powermeter set up not to read zero's. This way when you are riding it does not count zero in you average watts (real time only) so you are actually looking at a number on the screen that is closer to NP. I have found that if my target watts for the race are 167, then I need to hit around 170 avg on my screen in order to have my NP come out to 167. This my be just my riding style but this is just what I have found in all my training.
Hopefully this helps and sorry if it just confuses you.
Did the weekend ride in a heat advisory, OMG it was the most miserable ride I've ever had. Started out pretty good then after about 2 hrs and the hard intervals it went to shit. I've got some stuff to get figured out this week, and I got some healing to do. I've got some pressure sores on my forearms from my aero bars that I've never had before. Riding is not helping them either so this weeks vacation will do me some good. Glad to see others crushing it as well Chad, is right on. If you are doing one of the weekend workouts with a good amount of intervals it never seems to get that close between your display and actual NP. It is a step in the right direction. I'm toying w/ getting a joule. I have a muzzle loading rifle i won several years back and a motivated buyer we'll see what happens.
Some good: 4.5 hr bike @ 198w (prob a PB as far as watts for this time frame)
some bad: 12.3 mile run (hot and humid).....crumped at 11:;00 m/m....walking home ( did it the day after the above workout so I'll just take is as it comes)
You all are CRUSHING IT!!! Hi everyone! Sorry I haven't been commenting on here lately. Too much going on! But, I have the email alerts, so I am reading your posts!!! So in awe of all of you!!! I did not do the long bike Saturday, as I am going to Louisville this weekend, to ride the entire course. (I hope!) I had my Mom's 90th birthday party to plan and put on as well, so I have been busy! I did do my first race of the season Saturday. It was a sprint in HOT, HOT, HOT weather. Good prep for Lou!! My time was a few min. slower than I had hoped, but I was pleased with my effort, so I cannot complain! The swim was a total free for all! Never been in a sprint that was like that, but it too, was good prep for Lou!! I'm doing the 3400 swim this a.m. Hope and pray it will be loads faster than the last one I did! I wish I had your speed, everyone! Good mojo, good training! LUV IT!!! I'm getting excited, and scared as hell! Can't wait to meet all of you on race week!!! Also, I'm not using Power..have lots to learn about it, if I do use it next year. Had been doing h.r., but quite honestly, have been going by perception, and it has been working. Run is getting a bit faster, and the bike is picking up as well. Am happy with that, and hope it continues!!! Have a great day everybody!!!!!
RR went well on Saturday, it was hot but it did rain on me for about 30 minutes and my heart rate dropped while it was raining because it was cooling me off. It was actually really refreshing. Here are my numbers, I kept it under 300 tss so I was happy. Only a few more weeks of training! Keep up the good work everyone! Power-Tap #1: Duration: 1:30:18 TSS: 68.4 (intensity factor 0.674) Norm Power: 158 Goal was 158 VI: 1.04 Distance: 28.43 mi Min Max Avg Power: 0 376 153 watts Heart Rate: 99 153 144 bpm
Scheduled my 2.5hr run tomorrow....BUT.....temp. supposed to be 100F.....might have to run at the YMCA where it's 13laps/mile but at least it wont be dangerous......I dunno
Yeah Scott, you're on the right track. Make sure you have your Powermeter set up not to read zero's. This way when you are riding it does not count zero in you average watts (real time only) so you are actually looking at a number on the screen that is closer to NP.
I have found that if my target watts for the race are 167, then I need to hit around 170 avg on my screen in order to have my NP come out to 167. This my be just my riding style but this is just what I have found in all my training.
Hopefully this helps and sorry if it just confuses you.
Thanks, Chad. I will turn the read zeros off and see if I prefer it that way. I will see then how my LYC average and my Np compare.
Hello All, sorry I have been out of the net for a while. I have had a problem with my time management lately. Its a bit overwhelming of course trying to train and work as you already know I am sure. I am actually looking forward to the long 6 hour ride this Saturday, its the 30 minute run afterwards that will be the killer. The heat index has been in the range of 108 lately and by the time I get off the bike it will be close to noon. Great race simulation I suppose. Sunday is an off day but I will go up to the closest thing we have for hills (San Antonio, FL) and ride the bike for a couple of hours with some triathlete friends. All in all I feel pretty good, staying injury free, rolling out the legs and getting a massage every other week. I need to post a new VDOT test and catch up with my stats. Tonight is my usual Wednesday 1 1/2 mile open water swim out at Pass-a-Grille Beach. I actually look forward to this day of the week. A quick 5 mile run after and then scarf down a hot dog while I hang out with my fellow triathletes from the St Pete Mad Dogs.
Comments
Did RR #1 this last Friday (schedule won't permit it next weekend):
112m (6:06) included 3 BR breaks
IF 70% AP 178w NP 194w (IM KS 70.3 was just 191w just 1 month ago)
TSS 299
Then ran 5.9 miles at 4:1 ratio(my plan for IMLOU beginning) @ 9:20m/m (would be thrilled with that on race day)
Reallly felt GREAT......
May throw in a third 6 hr ride on week 7(with a real short run)then back to my final RR onwk 9. We'll see!
I hope mine goes that smooth!
Did 3800m swim last week at 1:06 (did IMLOU last yr at 1:04)......soooooo boooorrring!!!!!!!!!!!!!!
Alright peeps, I know some of you have already done the 1st RR but most of us should be doing thiers this weekend. Here is my plan if anyone wants to take a look:
Race Rehearsal plan
Morning Fuel
-Wake up at 4 hours before and consume 600 calories. 1/2 Cliff bar and 1 Ensure
-Wake up 1.5 hours before and consume 1/2 cliff bar and banana and then sip Gatorade while driving for an hour to bike start.
Bike Setup and clothing:
-Only set of wheels I have
-1 bottle on down tube (Infinit)
-PD Aero Drink on bars (water), 3 more bottle of water on me to mimic aid station water.
-Bike sack: 2 tubes, 3 co2’s, Enough Infinit for 2nd half of ride.
-In Jersey: Salt pills
-Bike shorts and En top.
Start Time:
7 AM out and back!
Weigh myself before the ride so I can get an estimate on how my weight less is.
Bike Fuel/Hydration:
-2 concentrated 24 oz bottles of Infinit. In each 24oz bottle I will have 675 calories, enough for 3 hours. However, my estimate on my bike split is 6 hrs.
-1 cliff bar, eat half the first 3.25 hours and half on the second loop. Since I had to take out a lot of protein in my Infinit for my stomach issues, I need the protein and I think I can handle one cliff bar.
-Water as needed, I pass plenty of places to get water on this route. Need to consume around 1.5 bottles of water per hour. Sweat test says I need about 1.5 per hour.
-Sodium - Infinit will give me 325 per hour so need to consume another 300 of salt tablets per hour
Bike Course:
-Course is mostly flat with a few rollers which is nothing like Louisville but good for training.
Bike Plan:
-Current FTP: 235
-Goal IF: 71%
-Goal TSS: try to keep under 300
-Race Gears
-1st – 159w – first 90 min and downhill
-2nd – 167w – target watts
-3rd – 175w - long hills (>3’)
-4th – 184w – short hills (<3’)<br />
Transition:
In trunk, have run gear ready and waiting but only if I have time. I will not exceed 7 hours. I will make sure to get the full run in next race rehearsal and do less bike.
-Shoes
-Running socks
-Garmin
-Hat
-Fuel Belt
Run Course/Run plan: VDOT of 49
-6 mile run at 9:10 pace, most likely will not get all 6 in but we will see, I will make sure I do not exceed 7 hours.
Race Rehearsal Plan
- Consume 1/2 gel every 30 minutes with water.
Thanks for posting that Chad - that is a real motivator! I am planning to do my race rehearsal this weekend as well and I wasn't thinking about the pre-fueling - I definitely want to practice that.
I will be up in Maine and need to map out a 56 mile loop - good task for today.
Did another 3800m in the pool yesterday.....pushed it the whole way.....1:03:50
Will do 4.5 hr ride today (did RR#1 last week)
Have a nice and safe bike ride and run tomorrow, everyone!
Frank
Looks like Race Rehearsals are going well for everyone. I did the swim friday night in 80 minutes at the neighboorhood outdoor swim club dodging kids occasionally - good simulation of triathlon swimming
. Was hoping for 76 but I'll take it. It is the longest continuous swim I've ever done. I need to use my Aquasphere mask though. The googles looked good but hurt alot when I was done and gave me racoon eyes!
Yesterday's bike was good. 106 miles in 6:06. The first 28 minutes was in a pop up thunderstorm so I returned home to wait it out for 1/2 hr. Then I got 5:38 in doing two loops of around ~50 miles each. The first loop had a bunch of hills and the second loop was relatively flat. Total TSS of 257 with an IF of .65, NP of 163, average power of 150 for a VI of 1.09. My goal IF for the race is .68. Any experience out there say I can pick up .03 IF by race day between the remaining training and race day adrenaline? I figure it is 9 watts so I hope I can get it!
I jogged the sixty minutes completing 4.8 miles, a blazing 12:26 including a stop every mile to towel off and drink. My half marathon VDOT is 39 so an IF against that of .71. It was hot on the bike, but I didn't feel it as much, and hot (86) and humid on the run so good training for Louisville.
So today I analyzed files. I will pose this question to R n P but ask you guys to chime in if you have experience here:
A good VI on my home course and my VI when I rode the course on 6/12 is 1.07. I use the Power tap little yellow computer which only shows average watts, not Np. But assuming a target 168 watt Np average for the race (is that the right target, Np?), I think I need to average 168 on the screen real time to get 157 on average because of no pedaling on descents, etc. Make sense? Just want to make sure I am thinking about it right.
Three tough weeks to go then three taper weeks. The first taper week I will be on the beach at Hilton Head -- for heat acclimation of course.
Good training and stay safe everyone!
Scott, You're thinking is right. I have an SRM that only shows average watts. I focus on real time watts... So if my goal watts are 175, I just aim for that. If you do that and focus on consistent pedaling, your NP and VI will take care of themselves. I struggle keeping VI down around here due to a lot of steep hills.
My rehearsals went pretty well but I'm still struggling in the heat. Swim test went 1:03:15. Probably too fast. My ride was 104 miles in 5:53-ish, 270 TSS, .68 IF, 1.05 VI. Numbers sound good but my peak hour was early and my watts gradually went down as the day went on. Need to focus on starting easier. I flatted early in the ride, which was a good thing b/c it reminded me I need to put plumbers tape on replacement tube threads for a secure fit on my valve extenders.
Did a 4-mile jog, felt a little pain in my left hip and shut it down in the name of doing no harm.
Hope everyone's good. Less than 6 weeks to go!
I have found that if my target watts for the race are 167, then I need to hit around 170 avg on my screen in order to have my NP come out to 167. This my be just my riding style but this is just what I have found in all my training.
Hopefully this helps and sorry if it just confuses you.
Chad, is right on. If you are doing one of the weekend workouts with a good amount of intervals it never seems to get that close between your display and actual NP. It is a step in the right direction. I'm toying w/ getting a joule. I have a muzzle loading rifle i won several years back and a motivated buyer we'll see what happens.
Some good: 4.5 hr bike @ 198w (prob a PB as far as watts for this time frame)
some bad: 12.3 mile run (hot and humid).....crumped at 11:;00 m/m....walking home ( did it the day after the above workout so I'll just take is as it comes)
I'm doing the 3400 swim this a.m. Hope and pray it will be loads faster than the last one I did! I wish I had your speed, everyone! Good mojo, good training! LUV IT!!!
I'm getting excited, and scared as hell! Can't wait to meet all of you on race week!!! Also, I'm not using Power..have lots to learn about it, if I do use it next year. Had been doing h.r., but quite honestly, have been going by perception, and it has been working. Run is getting a bit faster, and the bike is picking up as well. Am happy with that, and hope it continues!!!
Have a great day everybody!!!!!
Power-Tap #1:
Duration: 1:30:18
TSS: 68.4 (intensity factor 0.674)
Norm Power: 158 Goal was 158
VI: 1.04
Distance: 28.43 mi
Min Max Avg
Power: 0 376 153 watts
Heart Rate: 99 153 144 bpm
Power-Tap #2:
Duration: 1:30:15 (1:30:57)
TSS: 72.9 (intensity factor 0.698)
Norm Power: 164 Goal was 167
VI: 1.06
Min Max Avg
Power: 0 309 154 watts
Heart Rate: 119 163 150 bpm
Cadence: 29 152 75 rpm
Power-Tap #3:
Duration: 1:00:20 (1:15:25)
TSS: 48.8 (intensity factor 0.699)
Norm Power: 164 Goal was 167
VI: 1.04
Min Max Avg
Power: 0 276 157 watts
Heart Rate: 114 163 156 bpm
Power-Tap #4:
Duration: 1:00:14 (1:13:22)
TSS: 48.2 (intensity factor 0.694)
Norm Power: 163 Goal was 167
VI: 1.09
Min Max Avg
Power: 0 347 150 watts
Heart Rate: 109 161 149 bpm
Power-Tap #5:
Duration: 1:10:31 (1:12:46)
TSS: 59.6 (intensity factor 0.715)
Norm Power: 168 Goal was 167
VI: 1.05
Min Max Avg
Power: 0 286 161 watts
Heart Rate: 116 162 153 bpm
Entire workout (155 watts):
Duration: 6:11:38 (6:42:48)
TSS: 298 (intensity factor 0.695)
Norm Power: 163
VI: 1.06
Distance: 111.012 mi
Min Max Avg
Power: 0 376 155 watts
Heart Rate: 99 163 150 bpm
Speed: 2.2 36.2 18.0 mph
Run:
Duration: 41:09 (41:10)
rTSS: 51.1 (0.836)
NGP: 8:17 (194.5 m/min)
Distance: 4.408 m
Min Max Avg
Heart Rate: 133 160 154 bpm
Speed: 5:53 20:33 9:07 min/mi
Scheduled my 2.5hr run tomorrow....BUT.....temp. supposed to be 100F.....might have to run at the YMCA where it's 13laps/mile but at least it wont be dangerous......I dunno
Thanks for the advice, Dan!
Thanks, Chad. I will turn the read zeros off and see if I prefer it that way. I will see then how my LYC average and my Np compare.
I am actually looking forward to the long 6 hour ride this Saturday, its the 30 minute run afterwards that will be the killer. The heat index has been in the range of 108 lately and by the time I get off the bike it will be close to noon. Great race simulation I suppose. Sunday is an off day but I will go up to the closest thing we have for hills (San Antonio, FL) and ride the bike for a couple of hours with some triathlete friends.
All in all I feel pretty good, staying injury free, rolling out the legs and getting a massage every other week. I need to post a new VDOT test and catch up with my stats.
Tonight is my usual Wednesday 1 1/2 mile open water swim out at Pass-a-Grille Beach. I actually look forward to this day of the week. A quick 5 mile run after and then scarf down a hot dog while I hang out with my fellow triathletes from the St Pete Mad Dogs.