Week 6/12
My RR this week will be on Wednesday, as I have that day off, and the weather Thurs-Sun is predicting possible showers.
So, my plan, such as it is:
I will stage from my house, and do a northerly, more hilly loop of 51.5 miles, and a southerly, flatter, sunnier out and back of 54.6. 106 miles usually gets me 6 hours on these, even though I usually race faster than that. This allows me to simulate special needs, & not have to stop for refueling elsewhere, although there are water spots along the way on the second half. And I can shed any extra clothes I use for the morning chill of low 50's I'll be starting in. The route is quite scenic, prettty much following Puget Sound from Port Orchard down to Steiliacoom.
I've got some PowerBar Perform powder to use, and I've already found it is too concentrated for me, so I'll use 2 scoops instead of the recommended three per bottle (140 total cal, only for the first loop). My other on board bottle will be Perpetuem, 3 scoops for each loop (750 total cal). Two bottles for the first loop ought to be enouogh fluid, with 2 + whatever I need at available water on the second loop. I'll take a pack of Clif Shot Bloks (200 total cal), and 6 ozs of Hammer Gel in a flask (600 cal). Maybe my disk wheel as it's still set up from yesterday's race, but no aero helmet.
My run will be my usual brick route, the one I'm using for my shoe test. I haven't decided on which shoes yet; if my new Mizuno Waves arrive, I'll use those, otherwise, it might be Saucony Slowtwitch. I don't want to use my Pirhanas except in the race and once in the shoe test, in case they come out fastest. The run will be six miles, probably in 50 minutes or so. The weather should be high 60s to low 70s, but shady at that point.
My iBike is working well thse days, which is good as I won't get my new PowerTap for at least another week or two, so I'll see how good a VI I get. The iBike is really twitchy, so given the hills and its quirks, if I get lower than 1.15, I'll be doing well. Usualy EN pacing gudielines will apply, .65-.7 of my 250 racing FTP will apply for the first half og the first loop. The second half of that loop will be fast, as it's net downhill with a tail wind. The second half will then be at 0.71-.72, finishing up closer to 0.74 if I have some juice in the last hour.
The run I'll attempt at a 9 -9:10 pace for the first 3 miles (out), and then 8:30ish back. I'll use half strength Powerbar Perform (110 cal) in a 32 oz squeeze bottle for that, with a Gu and fluid in T2.
Follow up Wed. evening.
BTW, the swimming pool was 75F this morning, so I bagged the swim, still feeling tired from yesterday's race, and not having the fortitude to fight the chill - went to the hot tub and sauna instead! Don't tell Terry Olivas, or he'll drop me from his sig line.
Comments
I posted my RR plan over here: http://endurancenation.us.dnnmax.com/Community/Forums/tabid/101/aff/25/aft/3084/afv/topic/afnp/42355/Default.aspx
The forecast right now (4-5 days out) is a high of 82 and sunny, but it will be cooler for most of the ride in the morning. Do you think I should wear arm warmers or layer up to make myself a little warmer and get a slightly more realistic RR without going overboard?
Thanks Al! I'm trying to balance the heat training as I want to workout in warmer conditions without going crazy and impacted any workoutes. When the opportunity presents itself I take advantage, but otherwise my key workouts are still done early in the day so I can get the quality work in. I will save the true heat acclimation for week 10 like you suggested. I'm actually looking forward to having something to focus on during the taper as otherwise I go stir crazy and test my fitness too much.
The reason I was currious about the RR is becuase riding at .72 for 5.5 hour and then running at EP, is easier than most of the workouts I have been doing recently so I was wondering if there was a benefit to attemping to similate the conditions a little to test my nutrition plan out. Obviously I wont be able to truly similate Hawaii conditions, but if I could at least make myself warmer.
FYI if you haven't seen this yet - the Athlete's Guide for Kona was put online this week
And this week's workout accountability:
Mon - Run intervals first thing in the morning - 2 x 1.5 a little slow (meaning @ TP) due to my race the day before
Tue - Bike commute - finally a rest day!
Wed - Race Rehearsal - covered elsewhere
Thurs - Swim Speed workout in PM
Fri - 30/30s with 40 min brick in AM, Swim endurance in PM
Sat - Long run: still improving here, 17 miles in under 2:18, my fastest pace ever for a run over 10 miles (outside of a race); preceded by weight session
Sun - Swam 3800 in pool instead of lake, as I'm getting worried about lake of rain for two months causing increase algae and bacterial growth.
Tomorrow is another 6 AM run interval session, then work for 24 hours and travel to Colorado for altitude camp on Tuesday - no workout on the 31st.
Here is the quick summary of my week:
Monday - Lunch Run with 2 x 1.5mi @ TP 5:36, 5:38
Tuesday - Impromptu Long Run (16 hours after last run) 21 miles in 2:21. 2 x 3mi where a little slow ar 5:55 and 5:52, but 30' @ MP went well and I finished feeling strong. Good masters swim at night.
Wednesday - Legs were trashed so I did an easy AM recovery jog for 15 minutes before a early meeting. At lunch I did the 3030s and then held .85 for 15'.
Thursday - 1 hour run before work (9.1 miles)
Friday - RR (see separate thread)
Saturday - 1 hour recovery run
Sunday - 2500 M swim focusing on form/drills. Rode my mountain bike with Theresa for 1:40. Ran 9 miles in just under an hour at 1 PM. It was 95 and direct sun, plus I ran un the frontage road of a nearby highway. This way I had nothing to look at but a white line and zero shade. The best part was I took in 16 oz of water right before walking out the door, and another 32 while running. Thats 48oz in one hour and the no stomach issues, by far the most I have ever taken in while running.