Averaged 10:42 yesterday. 93 degrees and a heat index of 102. I drank 48 oz of water and 42 oz of Gatorade along with 4 S-Caps. Felt pretty good and kept the pace very even. Second half was 30 seconds faster than the first. At the end of the run my shoes could not have been wetter than if I had stood in a pool of water!
2.5 hour run was not good for me. I really have felt sluggish all week and I knew that I might not be able to meet my numbers on this workout, but gave it my all. Ended up with an alright run, just couldn't hold that MP for the last 30 minutes. It was more like MP+45sec. And yes, it was hot, around 103 with heat index when I started the run.
Well I’m back at full on training. After CDA I recovered for 2 weeks then dropped into week 8 of the plan and went for the durations and toned down the intensity. This week I am trying to hit the work outs per the plan. Then there is that nasty 2.5 hr run.
Did my 2.5 hr run in the heat last night 96 and >100 heat index WOW! I said forget the up front interval work and wanted to just hold a steady pace close to Z1 in this heat. I hit my goal of 8:50 and for all 17 miles. Boy that got rough toward the end. I did a sweat test on this one and averaged fluid loss was 81 oz per hour. I drank ~57 per hour so still lost almost 4 lbs! If we get these heat conditions for LOU I’m not sure I can get the body to absorb much more liquid than I did today. Taking that level of fluid loss out to > 4 hrs would not be pretty!!! Let’s hope we get lucky with a repeat of the weather we had last year!
Got my run done as well - actually on Wed night (I don't always manage to do the workouts on the right days. Sometimes I wonder if it's more my contrarian nature then anything else - don't tell the coaches!) It was hot here in Beantown, just plain muggy. Was hovering around high z2 for the Z3 sections which was frustrating. Overall avg 9:45ish.
Looking forward to some biking this weekend - that I do manage to do on the right days!
Got mine done yesterday as well. Not like everywhere else, we, Pacific NW are having a cooler than normal summer, the temp was around 65, I was pretty much able to keep the suggested pace, finished in 9:07 pace. Wish I were in some heat to prepare for the L'ville heat... Looking forward to biking in some warmer weather - expected temp around 85. warm with our standard
Got mine done this morning. It only got into the low 80's by the time I finished, but it was still good and humid. It was nice to do a workout shielded from the sun for a change... There's only so much we all can take! Glad to read I'm not alone. Ran an 8:45 average pace. Slightly off target, but my fatigue level is quite high. Happy to git r dun.
Today...4.5hr At 185w (only 67%) and ran 3 miles At 9:39m/m....This was absollutely ALLl I had.......felt tired early on...knew it was going to be a tough day.....just considered it a Mental Toughness day
Maybe Im overreaching a bit by the way my body feel! Going to maybe just do short spin tomorrow instead of my ABP ride....dont' want to ride the plan into a wall!
With the Heat Index being over 100F for the last several days, there's no problem getting in IMLOU simulation, but afraid maybe it's starting to add some cumulative fatigue by the way my last few days have been
Sounds like we are all suffering in the heat except Yasko enjoying the cool NW summer. I'm sure it is good for our heat acclimation but perhaps it also means we are due for a break in the weather in late August! Two more hard weeks to taper. I love how we can't see the last three weeks. Am I right to assume that intensity and frequency remain and only volume goes down?
Did the 4.5 hr. bike today in the morning. Plenty hot here in Cincinnati. 240 TSS points (.73 IF). Watched the replay of the Tour de France time trial with my boys. Great fresh summer food in an hour. Ah, the life.
Hey, I biked in some heat today Waited until 1pm to start my 4.5 hr bike in 91 degree, yipee!! Scott, I see all the weeks now except for the last week. Week 18 shows 2hr long run, 3hr bike/30min run on Sat and 2hr bike/30min run on Sun, week 19- 70min long run, 2.5hr bike/20min on Sat and Sunday is off. Definitely, the volume is down. I am on 20 week intermediate plan.
Have a great bike/run tomorrow everyone. We are almost there!!
Yasko, I am on the 12 week intermediate plan so I am sure they are very similar, if not the same. I like to see ahead so thanks for the insight! I will be on vacation in Hilton Head, SC for week 10/18. I can map out a couple rides now and be sure that I'll get good heat acclimation that week. Thanks, again.
Hi all. Did my run Thursday, with 90+ temps, 88% humidity, and dew point of 75! UGH! Tough going, but did the time. Mileage sucked, however. Then yesterday, rode the bike course here in Louisville, with 102 degrees, 110 heat index, and humidity through the roof! Needless to say, I could barely climb the steep climbs, and although I planned to do 112 miles, I did 73.5 in 5:22, with 2 very long sag stops to recover, (not included in this time) and called it quits. Had my friend Marcia come pick me up, as I had nothing left. Walked my bike up the last big hill to Wolf Pen Brach road... I did not execute a good nutrition plan, which definately contributed to my demise. I drank so much fluid that I was bloated by the end of the day. Seriously have to re-think my race execution. As I was waiting for Marcia to pick me up, I was truly thinking that perhaps I'm not meant to do this race...Definatley going to do it, but worried about getting yanked off of the bike course, if it is as hot and humid on race day, as it was yesterday, and has been prior times. I've been training in the heat, and riding hills, but I am not drinking enough Infinit, and not sure how to carry my packets on race day. Wish I had a rockin' report like the rest of you, as you are all doing great!!
Barb - Hang in there! Did you start the ride with the group? I made a last minute decision to go up and ride the course one more time. I looked for you but didn't see you. It was sho' nuff hot yesterday. I rode the whole course and felt great until about mile 87 or so. Finished it but didn't have much left. I need to figure out how to get some cold Infinit halfway through the race because I can say unequivocally that I really dislike hot Infinit. My nutrition suffered towards the end because hot Infinit was making me gag and therefore I did not take in as much as I should have. Any ideas from the group on how best to keep a special needs bottle cold in that kind of heat for that long?
Barb - I am sure you gave it your all. Keep after it!
Mark, you will put a bottle of Infinit powder only (no water) in your bike special needs bag. Then when you get that bag about half way through the bike course, get water to pour into the bottle and, voila, cold Infinit! It takes a little longer but is well worth it!
I chose not to go back to Louisville a second time. Sounds like you will definitely know the course.
I did the three hour bike followed by the 30 minute run. Felt good. I thought I was pushing pretty hard on the bike but the Sunday tired legs didn't quite get to a .75 IF, but that's OK!
Darn, Barb,102 degree?? I can't imagine biking in that kind of heat... At least you will know what's like on the race day. Hang in there.
So, it seems everyone is using Infinit. I am not familiar with it, and looked it up in the web. What formula is everyone using? I have been using the orange flavor Accelerade for years, but found the taste is too strong in hot weather, so will have to try something new. Appreciate some feedback.
Yasko, I started with Accelerade too but it was way too sweet for me. I use Infinit now and am on my second formula. The main change I made was to take out the protien. I was getting soooo much foam with my original formula and from what I have read, it was the protien that was the main cause. I also amped up the sodium/electrolytes the second time around. I can definitely taste the salt in this one but it's not a bad thing at all. I use Infinit and SCaps on the course as I try to take in around 1gr of sodium/hour.
@Scott, thanks for the tip! I will definitely do that.
Yep, I had a suffer fest this weekend too! It was 100+ for me on Saturday and Sunday too! Racked up some good TSS but didn't really hit my numbers like I usually do, mainly due to the heat and the fatigue that I'm feeling.
I'm with everyone on the hot Infinite thing, I might be just packing a zip lock of powder too because I just can't seem to take in the hot Infinite and if I do get it down then it usually comes back up. So what I've that works for me in the past couple weeks is that as it gets really hot, I can't take down anything but water. So this is the point where I start get my calories from taking small bites of a cliff bar. For some reason I don't have a problem keeping this down and 1 cliff bar is enough calories for 1 hour so I take my time getting it down. This is just my alternative to calories if for some reason I can't keep down my Infinite.
Another Infinit user here - you guys just reminded me to order one more bag. I don't have a problem with the protein and for me I think it does the job of sating appetite a bit. I did dial down the flavor a lot, mainly b/c I always end up drinking a two hour bottle and it's just too intense.
Yasko you can do a consult call at Infinit - we also have the discount code EN2010..basically free shipping.
Barb! You are the bomb for hitting that course again! I wouldn't beat yourself up about your distance, what you covered actually seems pretty decent. There is certainly no need to do the full 112 in that heat - and it would take too long. Have you gone on the nutrition forums at all for help w/your nutrition execution plans? It may seem counterintuitive, but maybe you over-hydrated this time b/c last time you didn't drink enough? Just think - at each of these rides how you are getting your body acclimated, whether it likes it or not!
Showed up to a crowded pool Monday morning with a lousy attitude. Decided to bag it for a day of rest. Did me good. Nailed my FT intervals this morning and the run felt super easy & smooth. It helps that the humidity dropped after our Sunday storms. Starting to obsess about race day details...
P.S. I've become a believer in FRS. I was skeptical and don't usually use supplements like that, but it sure seems to work for me. Maybe placebo effect... who knows....
Did my 1:15 Bike yesterday.....NP for all was 235w! 85% with my 40min of FTP interval (including rest) was 268w (FTP is 276w) so happy with that.
Did 3500meters swim continuously today (just working on catch) at 1:42/100m
Last week over a 7 day period I totaled running(the way the long runs hit).....I typically ave. about 24mile/week so this was probably why I felt pretty cooked during the weekend.
Thanks, Mark and Aimee for your help on Infinit. I placed my first order. I will see if I have enough time to get that work for the race. I read lots of discussion in Nutrition section, but wanted to ask you two what hydration system you use. It looks like people use Speedfil for water chase and regular bottles for concentrated bottle. I use a PD front aero bar bottle, so am thinking about using that to hold infinit (has a regular size and a double chamber type).
Hi all! Aimee, thanks for the suggestions, and the support. It was a brutal day out there for sure. Everyone suffered in that heat. Dan, I had the same feeling about a crowded pool, yesterday! Got interrupted so many times, from people needed to share the lane, that I lost count of where I was, for the 3500 RR swim! Just rounded out a full hour and bagged it. I am slow, so I know I wasn't near 3000, but atleast I swam! Procrastinating here this a.m., before I go out for my 2 hour run. Air is less humid, and only a high of 84 today, versus 90's and 100 recently! If you all are running today, stay hydrated and take it easy! I am getting psyched aobut the race! Mark, sorry I missed you Saturday! I saw a guy that I thought was you, but he had a long pony tail. Last I remember, you don't have one. I am finally calming down about the race. Well, not completely but I realize that it is what it is, and I have done the training. Mother Nature will give us the weather conditions, and it is up to us, to handle our nutrition and our bodies appropriately on the course, no matter what we are given. I am going in with a super positive attitude, and whatever happens, knowing that I gave it 150%. We all ROCK!!!! Can't wait to meet all of you, and get together before the race! A special shout out to Kris Frazier, who has been super helpful with nutrition tips and answering my worry-wort questions!! I forgot; how many of us are IM virgins? I am! (just in case you couldn't tell! LOL!)
Oh yes, I'm an IM virgin to answer Barb's question; and Yasko, I'm not feeling like my bottle set-up is quite perfect yet, but works so far. I use a single PD front aero bottle w/Infint, usually concentrated at 2x. Then I have water on one downtube. I think I'm going to put another 2x Infinit bottle on my other tube. And I will put a ziploc packet of 2x in my special needs. Will try that on my race rehearsal next week. Sometimes I wish I had the PD double chamber, but alas, I need to stop the buying at some point!!
Thanks, Aimee. I am still debating to buy a Speedfil bottle as I am afraid with many rolling hills in Lou , it would be difficult to pick up the bottle and drink. trisports.com has a 20% off sale until today, and it's a lot cheaper than buying in Infinit site.
Kinda had a rough day today......95F (Heat Index >100F)
4:32 hr Bike
Felt it was going to be rough from the start.
NP155w (only 55%IF) at 17.2mph
At 2hrs was deciding since my watts were fading "should I quit....maybe overtraining" or " should I see if I have the mental toughness to just cover the time"......I went with the mentall test to just see if I could drag myself around for 4.5hr.....I did do it but it was a drag.
I hope it was just the heat/humidity and not over reaching with the training.
Tomorrow will get out eary (temp should only be 80F in the am) and do my 5k test. We'll see how it goes
Way to go Michael. Your mental six pack looks good. Wait, that sounded wierd.
Are we on the same plan? I don't have a 5k test scheduled. I assume you moved your Saturday ride to today. I am headed out early in the am for mine. The heat index hit 117 today here in Savannah. I hope to be done by the time the heat index hits 100 tomorrow!
Way to go Michael. Your mental six pack looks good. Wait, that sounded wierd.
Are we on the same plan? I don't have a 5k test scheduled. I assume you moved your Saturday ride to today. I am headed out early in the am for mine. The heat index hit 117 today here in Savannah. I hope to be done by the time the heat index hits 100 tomorrow!
Did my Saturday ride today. Did sunday ride on Wed. (had the time). Doing intermediate plan. 5k was supposed to be Thurs but moved it to Sat. since only had 1 hr or so to train. (family pool party tomorrow)
Comments
Averaged 10:42 yesterday. 93 degrees and a heat index of 102. I drank 48 oz of water and 42 oz of Gatorade along with 4 S-Caps. Felt pretty good and kept the pace very even. Second half was 30 seconds faster than the first. At the end of the run my shoes could not have been wetter than if I had stood in a pool of water!
We are Getting close to that taper!!!!!!!!!!!!!!
Good job guys! Got my 2.5 done yesterday with a heat index around 103. I'm ready for the taper- this heat is getting to me!
Well I’m back at full on training. After CDA I recovered for 2 weeks then dropped into week 8 of the plan and went for the durations and toned down the intensity. This week I am trying to hit the work outs per the plan. Then there is that nasty 2.5 hr run.
Did my 2.5 hr run in the heat last night 96 and >100 heat index WOW! I said forget the up front interval work and wanted to just hold a steady pace close to Z1 in this heat. I hit my goal of 8:50 and for all 17 miles. Boy that got rough toward the end. I did a sweat test on this one and averaged fluid loss was 81 oz per hour. I drank ~57 per hour so still lost almost 4 lbs! If we get these heat conditions for LOU I’m not sure I can get the body to absorb much more liquid than I did today. Taking that level of fluid loss out to > 4 hrs would not be pretty!!! Let’s hope we get lucky with a repeat of the weather we had last year!
Matt
Got my run done as well - actually on Wed night (I don't always manage to do the workouts on the right days. Sometimes I wonder if it's more my contrarian nature then anything else - don't tell the coaches!) It was hot here in Beantown, just plain muggy. Was hovering around high z2 for the Z3 sections which was frustrating. Overall avg 9:45ish.
Looking forward to some biking this weekend - that I do manage to do on the right days!
Got mine done this morning. It only got into the low 80's by the time I finished, but it was still good and humid. It was nice to do a workout shielded from the sun for a change... There's only so much we all can take! Glad to read I'm not alone. Ran an 8:45 average pace. Slightly off target, but my fatigue level is quite high. Happy to git r dun.
Ran 16 miles Wed at >100F Heat Index
Swam 3400m yesterday
Today...4.5hr At 185w (only 67%) and ran 3 miles At 9:39m/m....This was absollutely ALLl I had.......felt tired early on...knew it was going to be a tough day.....just considered it a Mental Toughness day
Maybe Im overreaching a bit by the way my body feel! Going to maybe just do short spin tomorrow instead of my ABP ride....dont' want to ride the plan into a wall!
Well see!
With the Heat Index being over 100F for the last several days, there's no problem getting in IMLOU simulation, but afraid maybe it's starting to add some cumulative fatigue by the way my last few days have been
Did the 4.5 hr. bike today in the morning. Plenty hot here in Cincinnati. 240 TSS points (.73 IF). Watched the replay of the Tour de France time trial with my boys. Great fresh summer food in an hour. Ah, the life.
Have a great bike/run tomorrow everyone. We are almost there!!
Wish I had a rockin' report like the rest of you, as you are all doing great!!
You rock, Barb! Forgive yourself... You're still getting it done. Training in the heat is tough. Sometimes a serious bonk can be the best education!
Mark, you will put a bottle of Infinit powder only (no water) in your bike special needs bag. Then when you get that bag about half way through the bike course, get water to pour into the bottle and, voila, cold Infinit! It takes a little longer but is well worth it!
I chose not to go back to Louisville a second time. Sounds like you will definitely know the course.
I did the three hour bike followed by the 30 minute run. Felt good. I thought I was pushing pretty hard on the bike but the Sunday tired legs didn't quite get to a .75 IF, but that's OK!
So, it seems everyone is using Infinit. I am not familiar with it, and looked it up in the web. What formula is everyone using? I have been using the orange flavor Accelerade for years, but found the taste is too strong in hot weather, so will have to try something new. Appreciate some feedback.
@Scott, thanks for the tip! I will definitely do that.
Yep, I had a suffer fest this weekend too! It was 100+ for me on Saturday and Sunday too! Racked up some good TSS but didn't really hit my numbers like I usually do, mainly due to the heat and the fatigue that I'm feeling.
I'm with everyone on the hot Infinite thing, I might be just packing a zip lock of powder too because I just can't seem to take in the hot Infinite and if I do get it down then it usually comes back up. So what I've that works for me in the past couple weeks is that as it gets really hot, I can't take down anything but water. So this is the point where I start get my calories from taking small bites of a cliff bar. For some reason I don't have a problem keeping this down and 1 cliff bar is enough calories for 1 hour so I take my time getting it down. This is just my alternative to calories if for some reason I can't keep down my Infinite.
Just keep the focus, we are almost there!
Another Infinit user here - you guys just reminded me to order one more bag. I don't have a problem with the protein and for me I think it does the job of sating appetite a bit. I did dial down the flavor a lot, mainly b/c I always end up drinking a two hour bottle and it's just too intense.
Yasko you can do a consult call at Infinit - we also have the discount code EN2010..basically free shipping.
Barb! You are the bomb for hitting that course again! I wouldn't beat yourself up about your distance, what you covered actually seems pretty decent. There is certainly no need to do the full 112 in that heat - and it would take too long. Have you gone on the nutrition forums at all for help w/your nutrition execution plans? It may seem counterintuitive, but maybe you over-hydrated this time b/c last time you didn't drink enough? Just think - at each of these rides how you are getting your body acclimated, whether it likes it or not!
Showed up to a crowded pool Monday morning with a lousy attitude. Decided to bag it for a day of rest. Did me good. Nailed my FT intervals this morning and the run felt super easy & smooth. It helps that the humidity dropped after our Sunday storms. Starting to obsess about race day details...
P.S. I've become a believer in FRS. I was skeptical and don't usually use supplements like that, but it sure seems to work for me. Maybe placebo effect... who knows....
Did my 1:15 Bike yesterday.....NP for all was 235w! 85% with my 40min of FTP interval (including rest) was 268w (FTP is 276w) so happy with that.
Did 3500meters swim continuously today (just working on catch) at 1:42/100m
Last week over a 7 day period I totaled running(the way the long runs hit).....I typically ave. about 24mile/week so this was probably why I felt pretty cooked during the weekend.
Two more "work weeks" ....just hangin' in there!
Oh yes, I'm an IM virgin to answer Barb's question; and Yasko, I'm not feeling like my bottle set-up is quite perfect yet, but works so far. I use a single PD front aero bottle w/Infint, usually concentrated at 2x. Then I have water on one downtube. I think I'm going to put another 2x Infinit bottle on my other tube. And I will put a ziploc packet of 2x in my special needs. Will try that on my race rehearsal next week. Sometimes I wish I had the PD double chamber, but alas, I need to stop the buying at some point!!
I love my speedfil bottle and not having to reach for bottles.
Kinda had a rough day today......95F (Heat Index >100F)
4:32 hr Bike
Felt it was going to be rough from the start.
NP155w (only 55%IF) at 17.2mph
At 2hrs was deciding since my watts were fading "should I quit....maybe overtraining" or " should I see if I have the mental toughness to just cover the time"......I went with the mentall test to just see if I could drag myself around for 4.5hr.....I did do it but it was a drag.
I hope it was just the heat/humidity and not over reaching with the training.
Tomorrow will get out eary (temp should only be 80F in the am) and do my 5k test. We'll see how it goes
Way to go Michael. Your mental six pack looks good. Wait, that sounded wierd.
Are we on the same plan? I don't have a 5k test scheduled. I assume you moved your Saturday ride to today. I am headed out early in the am for mine. The heat index hit 117 today here in Savannah. I hope to be done by the time the heat index hits 100 tomorrow!
Did my Saturday ride today. Did sunday ride on Wed. (had the time). Doing intermediate plan. 5k was supposed to be Thurs but moved it to Sat. since only had 1 hr or so to train. (family pool party tomorrow)