Big Day # 1 for HIM Intermediate
Big Training Day # 1
4/10/11
Weather start was foggy, drizzle, and 44 degree’s, wind 13 mph ESE
Weather at finish was 68, sunny, and 10 mph ESE
The night before a training partner and I had taco pizza as we always do before a big training day or race. Very poor with the hydration status throughout the day and night. Drank a few diet soda’s and water. No sports drinks at all. Went to bed around 2100 hours and slept very poor. Tossed and turned a lot. Maybe from the anticipation of the training coming.
Nutrition plan: toast and peanut butter for breakfast with a few cups of coffee and 24 oz of water. During the swim planned on taking in 190 calories of Infinite Jet fuel. The bike being three hours I was going to take in 250 calories an hour of Infinite. Also packed some protein bites and 40 oz of water in the speedfill as well as a double rockstar watered down in the front aero bottle.
Well up at 4:00 am vs 6:00 am cause I could not sleep. Drinking coffee as I am packing my bags and double checking to make sure I had everything for the day. Ended up drinking 4 cups of coffee, no water, and no toast and peanut butter. Mentally I knew I was not off to a good start calorie wise but it didn’t seem to bug me.
SWIM: Plan was for one hour and it was 2700 yards. The main set was ladders 200, 300, 400, and back down to a 100 sprint. All at T-pace minus 2-3 seconds. After a 400 yard WU the main set went well. Then we did 8x50 and a 100 yard cool down. Well we had 15 minutes left so we just slowly swam and concentrated on our form and counting strokes. Ended up swimming 3600 yards and felt great.
Took about 20 minutes to to get changed and hoping the fog would lift a little the off on the bike we went.
BIKE: Plan was for 3 hours and the first 30 minutes in zone 1 then off to z3 or half ironman pace. The warm up was nice and smooth. Very foggy, drizzle, and a non stop running nose. 170 watts was my goal watts for the ride and really trying mentally and physically to stay in that range. The route we take is very hilly and some are close to a mile climb. Head wind for about 25 miles and noticed a few times my cadence was 90 and speed was 10 mph. This made me laugh inside cause I could see and feel how the wind was effecting me mentally and physically. Towards the end of the ride I noted some left lateral knee pain which was a new pain for me. This was not consistent but would come and go. Sharp pain. I was however able to stay aero for most of the ride and towards the end started getting tired and a little pain between the shoulder blades and back of neck region. Also calves were cramping.
BIKE numbers came in at :
Work: 1884 KJ-Note I only took in 1.5 bottles of Infinite so less than 500 calories, ate 4 protein bites, drank the can of double rockstar and water from the front aerobottle and very minimal water.
* Norm Power 185 (yep I was over)
- TSS: 232.2
- Intensity Factor 0.881 (.80 was the goal)
- VI: 1.05
- Distance: 58.703 miles
- Elevation gain: 1663 ft
- Elevation Loss 1631 ft
- Ave power 171
- Ave HR 140
- Cadence 86
- Speed: 17.8 ( very happy with this d/t wind and conditions)
Coming off the bike my quads felt as if they were demolished and I was not wanting to run at all. Almost threw in the tower but training partner refused to allow this to happen:
RUN: Plan called for 6 miles or one hour whichever came first and no more. Run ended up being great and felt great. Minimal ITB issues and really no left knee pain which was bugging me on the bike. Goal was also for a negative split which I was able to pull off. Finished the run in 48:53 which ended up being 8:08 minutes on ave. Truly felt as if I could have kept running but was also ready to eat.
Weight before: 155
Weight after 153
Things to improve on:
- Need to eat a good breakfast in the morning.
- Going to try getting up at 0200 and having a protein shake. Once I wake up though I have a lot of issues getting back to sleep therefore have never tried this before.
- Next big day I am going to pull for the entire swim and see if it makes a difference and where.
- Need to nail my nutrition-NO EXCUSES!!
- Need to invest in salt tablets. I thought the salt content in the infinite would be enough but can’t really comment on this cause I didn’t drink what was needed per hour.
- stay in zones no matter what and really concentrate when going up hills and descending them.
Carl F. Noftsger
12 Week HIM intermediate plan
Week 3 big day report
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Comments
I'm curious how our other KS 70.3ers did. I won't be doing the big day since I pushed back my end of OS and am just finishing up the transition weeks. Yesterday was my first ride outside, and I noticed some odd, sharp pain in my left knee that I have never felt before. It seemed to be when I looked over my left shoulder to see what the boys were doing behind me. Interesting to see something similar during your ride.
Carl,
Great report. I am in week 10 of intermediate HIM plan and dropped in on RR#1 at the end of Week 6, after 4-5 days of transition from Dec OS. Did not get to do the big day, but have treated my Satursday rides as RR's for the rides, from a nutritional and hydration standpoint. This execution plan calls for close to twice the volume of liquids that I am used to and simply drinking frequently enough is hard to remember. May also be why I have always melted down in the run and so ... ... I am training for it.
Paul