Friday, July 16, 2010
It's the Heat... and the Humidity
Two hour and twenty minute run on the schedule today. I headed out at 10 am in an attempt to get used to the heat. When I finished, the sun was shining, the temperature was 89F and the heat index was 92F. How'd it go? Let's just say my breakfast of birthday cake, coffee, and a Mexican omelette wasn't such a great idea. What was I thinking?
Saturday, July 10, 2010
Down Time Thoughts
I just can't motivate myself to get in the saddle during this Saturday morning downpour. I really don't want to put the wear and tear on my high end tri bike, and my road bike isn't equipped with a power meter. With five weeks of hard training to go I really shouldn't be skipping workouts. I'll wait this thing out and make a determination this afternoon. I might end up on the trainer today.
I've been spending the morning watching YouTube videos of the Ironman Louisville course. I think I'll love that bike ride. It consists of a ton of rolling hills, but far easier climbs than what I'm accustomed to in Lancaster County. The key will be maintaining momentum on the downhills, "flattening" the course by maintaining consistent power output. I'll be ready.
My metabolism is going crazy with the uptick in training. I've managed to drop two pounds in the past 10 days or so. I'll likely level off at my current weight of 151 pounds. I plan to show up on race day at a lean 149. Anything less will be unhealthy. My normal weight is between 155 and 157.
I'm a little concerned about my sore left shoulder. It started to get sore during our (training with my buddy Ryan) epic 4,100 meter swim yesterday. I'm going to schedule a massage for the coming week.
My kids dread the Tour de France because I actually compete for TV time. Those guys are so smooth and powerful. Really good mental training for a visual learner like me. Think I'll tune in now while the boys are still asleep...
I've been spending the morning watching YouTube videos of the Ironman Louisville course. I think I'll love that bike ride. It consists of a ton of rolling hills, but far easier climbs than what I'm accustomed to in Lancaster County. The key will be maintaining momentum on the downhills, "flattening" the course by maintaining consistent power output. I'll be ready.
My metabolism is going crazy with the uptick in training. I've managed to drop two pounds in the past 10 days or so. I'll likely level off at my current weight of 151 pounds. I plan to show up on race day at a lean 149. Anything less will be unhealthy. My normal weight is between 155 and 157.
I'm a little concerned about my sore left shoulder. It started to get sore during our (training with my buddy Ryan) epic 4,100 meter swim yesterday. I'm going to schedule a massage for the coming week.
My kids dread the Tour de France because I actually compete for TV time. Those guys are so smooth and powerful. Really good mental training for a visual learner like me. Think I'll tune in now while the boys are still asleep...
Monday, July 5, 2010
Big Volume Week 2010
At the suggestion of the coaches of team EN I made use of the long July 4 weekend to gain a volume “pop” in my training. It was a big week by my standards, at 25 hours total training. I spent 21 of those hours in the saddle. Compare this to my consistent weeks of 12 to 14 hours. Some random thoughts:
• With a dramatic increase in cycling volume I have some issues adapting to life off the bike. Yesterday on a family drive to Hershey Park I caught myself shouting out “car left!” I also keep having dreams of dozing off while in the saddle, startling myself awake.
• Due to my occasional episodes with atrial fibrillation I’ve been afraid of using caffeine or other stimulants as performance supplements. Conversely I’ve been bothered by a tendency to lose mental focus around mile 75 of long bike rides. This weekend I used FRS chews at around the four hour mark. I’m sold. I’ve never been so focused deep into a long ride.
• I fear the heat. I drank eight 20-ounce bottles of fluid today and still didn’t have to pee until I got home. That’s insane. I better plan on two bottles an hour in Louisville. I decided to bag my brick run today out of cautiousness. My power meter read 102 degrees at the end of the ride.
• My tolerance for training load like this has increased dramatically since Ironman #1 in 2007. I suppose it’s due in equal measures to a stronger will to endure the pain and an increase in fitness.
• Bullfrog SPF40 sun block is the best I’ve ever used. The sun and heat were powerful this weekend. I have absolutely zero burn. Considering the amount I sweat and how long I was in the saddle, that’s pretty amazing.
I should be ready to resume training as normal by Thursday. Until then it’ll be a combination of complete rest and recovery workouts.
• With a dramatic increase in cycling volume I have some issues adapting to life off the bike. Yesterday on a family drive to Hershey Park I caught myself shouting out “car left!” I also keep having dreams of dozing off while in the saddle, startling myself awake.
• Due to my occasional episodes with atrial fibrillation I’ve been afraid of using caffeine or other stimulants as performance supplements. Conversely I’ve been bothered by a tendency to lose mental focus around mile 75 of long bike rides. This weekend I used FRS chews at around the four hour mark. I’m sold. I’ve never been so focused deep into a long ride.
• I fear the heat. I drank eight 20-ounce bottles of fluid today and still didn’t have to pee until I got home. That’s insane. I better plan on two bottles an hour in Louisville. I decided to bag my brick run today out of cautiousness. My power meter read 102 degrees at the end of the ride.
• My tolerance for training load like this has increased dramatically since Ironman #1 in 2007. I suppose it’s due in equal measures to a stronger will to endure the pain and an increase in fitness.
• Bullfrog SPF40 sun block is the best I’ve ever used. The sun and heat were powerful this weekend. I have absolutely zero burn. Considering the amount I sweat and how long I was in the saddle, that’s pretty amazing.
I should be ready to resume training as normal by Thursday. Until then it’ll be a combination of complete rest and recovery workouts.
Sunday, July 4, 2010
Training Update
I escaped this little accident on Father's Day weekend with cuts, bruises and road rash. Very, very lucky. The elbow and knee are still a little sore but otherwise I'm good to go.
I'm making use of the long July 4 weekend for a big volume training block. In two days I've ridden 176 miles and ran 3.5 miles. Gearing up for another ride today. More details later.
Please take note of the new "Favorites" link to the right. As in 2007, I'm using my Ironman training to raise money for the Bridge of Hope www.bridgeofhopelcc.org. More on that later, too!
Too shelled to put much mental energy into blogging today...
Sunday, June 20, 2010
Eagleman Race Report - EN Version
Preview:
• I caught a head cold during race week. I didn’t feel sick and my energy was high, but I did have significant congestion.
• Race day was really, really hot. The heat index reached 101 F. I expected the heat but hadn’t been able to train in conditions this severe.
• My finish time was 5:25. My goal was 5:00.
Swim:
• It was long and we couldn’t wear wetsuits. There’s been enough documented about that. I wasn’t very smooth in the first few hundred meters, but eventually settled down and counted strokes. Enough said.
Bike:
• You can see from the power profile that my peak hour was in the front half of the ride (1st shaded region), after a warm-up period.
• My peak 30 minutes started at the midway point of the ride (2nd shaded region). I was preparing to set up a negative split.
• Around mile 40 Chris Walz caught me and streaked passed. Right on his heels was a group of 5 riders of somewhat equal ability. They caught me and I got stuck in their pack. My power numbers dropped off because I decided to stay within the group. My only other options were to blast through to the front or to coast for a significant period of time and let them go. Both of those options seemed foolish. We all did our best to maintain four bike lengths but still found ourselves playing leap frog. It all seemed OK to the race official who spent some time watching. I focused on staying hydrated and as cool as possible.
• I finished the ride with TSS = 143, NP = 200, IF = .75, VI = 1.02 at a little under 2:32. I ran well during my last race rehearsal after a more aggressive effort of IF = .82. I really thought I was headed for a strong run.
Run:
• I stuck to plan on the front half of the run, going quite slowly for the first three miles. I ran my target paces through the next six miles but took as long as a full minute walking through aid stations, compared to my plan of 15 seconds.
• Somewhere between mile 9 and town I started to develop a significant pain in my upper back and had some trouble catching my breath. It felt like asthma and I grew paranoid about having a major attack. For the remainder of the run I took turns walking and then jogging after the pain subsided. The pain would come back quickly after running again and I spent an awful amount of time walking those last three miles. Really disappointing.
Nutrition:
• Breakfast of 1-1/2 bagels with peanut butter, banana, and coffee around 4:30 to 4:45.
• Sipped water between 4:30-ish and 6:30.
• About 20 minutes before my wave I took a gel and some water.
• During the ride I drank about 550 cals of Infinit, which is basically the Ironman formulation. I drank a ton of water and poured a lot over my head. I opted for my vented helmet in lieu of aero due to the heat.
• During the run I popped a total 4 Hammer Endurolytes and alternated water / ice and Gatorade / ice at the aid stations.
• I did pee at mile 4 of the run, so really think I hydrated better than most.
Lessons Learned:
• Either estimated my cycling functional threshold too high or had physical issues from the combination of the heat & my head cold (or a little of both).
• Though I dialed the ride way back, it wasn’t enough in the heat. I rode IF .75 versus my rehearsals of .82 - .83.
• I did not measure heart rate during the race. If I did I probably would have noticed that my cycling effort was too high. Won't make this mistake at IM Louisville.
• Gained valuable experience racing in the heat, which is likely to be the case at IM Louisville in August.
• “The One Thing:” I need to figure it out between now and August 29. It’s going to matter.
Call to Action:
I’m worried that I have some giant blind spot. Anyone out there see anything else?
• I caught a head cold during race week. I didn’t feel sick and my energy was high, but I did have significant congestion.
• Race day was really, really hot. The heat index reached 101 F. I expected the heat but hadn’t been able to train in conditions this severe.
• My finish time was 5:25. My goal was 5:00.
Swim:
• It was long and we couldn’t wear wetsuits. There’s been enough documented about that. I wasn’t very smooth in the first few hundred meters, but eventually settled down and counted strokes. Enough said.
Bike:
• You can see from the power profile that my peak hour was in the front half of the ride (1st shaded region), after a warm-up period.
• My peak 30 minutes started at the midway point of the ride (2nd shaded region). I was preparing to set up a negative split.
• Around mile 40 Chris Walz caught me and streaked passed. Right on his heels was a group of 5 riders of somewhat equal ability. They caught me and I got stuck in their pack. My power numbers dropped off because I decided to stay within the group. My only other options were to blast through to the front or to coast for a significant period of time and let them go. Both of those options seemed foolish. We all did our best to maintain four bike lengths but still found ourselves playing leap frog. It all seemed OK to the race official who spent some time watching. I focused on staying hydrated and as cool as possible.
• I finished the ride with TSS = 143, NP = 200, IF = .75, VI = 1.02 at a little under 2:32. I ran well during my last race rehearsal after a more aggressive effort of IF = .82. I really thought I was headed for a strong run.
Run:
• I stuck to plan on the front half of the run, going quite slowly for the first three miles. I ran my target paces through the next six miles but took as long as a full minute walking through aid stations, compared to my plan of 15 seconds.
• Somewhere between mile 9 and town I started to develop a significant pain in my upper back and had some trouble catching my breath. It felt like asthma and I grew paranoid about having a major attack. For the remainder of the run I took turns walking and then jogging after the pain subsided. The pain would come back quickly after running again and I spent an awful amount of time walking those last three miles. Really disappointing.
Nutrition:
• Breakfast of 1-1/2 bagels with peanut butter, banana, and coffee around 4:30 to 4:45.
• Sipped water between 4:30-ish and 6:30.
• About 20 minutes before my wave I took a gel and some water.
• During the ride I drank about 550 cals of Infinit, which is basically the Ironman formulation. I drank a ton of water and poured a lot over my head. I opted for my vented helmet in lieu of aero due to the heat.
• During the run I popped a total 4 Hammer Endurolytes and alternated water / ice and Gatorade / ice at the aid stations.
• I did pee at mile 4 of the run, so really think I hydrated better than most.
Lessons Learned:
• Either estimated my cycling functional threshold too high or had physical issues from the combination of the heat & my head cold (or a little of both).
• Though I dialed the ride way back, it wasn’t enough in the heat. I rode IF .75 versus my rehearsals of .82 - .83.
• I did not measure heart rate during the race. If I did I probably would have noticed that my cycling effort was too high. Won't make this mistake at IM Louisville.
• Gained valuable experience racing in the heat, which is likely to be the case at IM Louisville in August.
• “The One Thing:” I need to figure it out between now and August 29. It’s going to matter.
Call to Action:
I’m worried that I have some giant blind spot. Anyone out there see anything else?
Monday, June 14, 2010
Eagleman Race Report
I didn’t come close to achieving my goal time of 4:59:xx on Sunday. I have plenty of external excuses including a non-wetsuit swim that was definitely longer than 1.2 miles (the scuttle butt is that it was close to 1.5), a head cold, and the incredible heat. The latter two contributed to a significant asthma problem that reduced me to a fair bit of walking in the final three miles.
That said I exhibited a lack of mastery over a few things that were within my control, which also contributed to falling short of expectations. Things like…
• Applied sun block in transition before the race. No mirror. No assistance from friends. I missed some spots. My giant red blotches aren’t feeling so great today. I’m too experienced to do that. Really stupid.
• While I dialed my cycling effort back quite a bit, it obviously wasn’t enough. I rode at 200 (IF = .75) normalized watts instead of my target of 220. It felt right at the time, but I could’ve / should’ve recognized the heat was taking a big toll. My great bike split was overshadowed by some late walking on the run. The EN philosophy is true: There’s no such thing as a good bike followed by a bad run. The bad run is usually caused by a stupid ride.
• No clear purpose for racing. Yes I had an asthma attack. But clarity of purpose would have made a difference. It was too easy to shut it down when the self-negotiating started on the back half of the run.
So there’s plenty for me to work on as I head into training for another long, hot day at Ironman Louisville.
Overall I’m really pleased today. I finished. I had fun with friends. I pushed a little beyond my limits. Overall a cathartic experience.
After a short recovery it’ll be time to pump up the training volume for Ironman. More news to follow! It’s all good.
For power junkies, here are my numbers:
Duration: 2:31:50
Work: 1798 kJ
TSS: 142.8 (intensity factor 0.748)
Norm Power: 200
VI: 1.02
Monday, May 31, 2010
Time to Taper
We're a little less than two weeks out from the Eagleman 70.3 race in Cambridge, MD. Originally scheduled as my 'A' race, it's now serving as a stepping stone to Ironman Louisville on August 29th. The allure of Ironman sucked me back in! I'll be training with my friend Ryan, who will be competing at the full distance for his first time. Ryan's a good bit stronger than me, so repeatedly trying to hold his tire on long rides will surely have me ready to go on race day.
On Sunday I completed a race rehearsal for Eagleman. The goal of the rehearsal was to ride at target wattages for the full distance of the bike leg, then hop off and practice the discipline of running slowly for the first three miles before ramping up to target pace for another three. While not an easy workout by any stretch, it is more of an exercise in holding back than a suffer fest. The rehearsals also provide an ideal opportunity to practice the race day nutrition plan.
I did well on this rehearsal and feel pretty confident heading into race day. The attached graph of wattage over time indicates a fairly steady output of power, with the strongest hour being in the back half of the ride (black shaded section). That's good and, admittedly, a little more disciplined than usual for me.
I have a good bit of accumulated fatigue and am looking forward to regaining the skip in my step as I taper over the next two weeks. My goal is to break the five hour mark. My training metrics indicate the goal is within my abilities, but I'll need good weather and nearly perfect execution to pull it off. My previous best at this distance is a little over 5:05.
On Sunday I completed a race rehearsal for Eagleman. The goal of the rehearsal was to ride at target wattages for the full distance of the bike leg, then hop off and practice the discipline of running slowly for the first three miles before ramping up to target pace for another three. While not an easy workout by any stretch, it is more of an exercise in holding back than a suffer fest. The rehearsals also provide an ideal opportunity to practice the race day nutrition plan.
I did well on this rehearsal and feel pretty confident heading into race day. The attached graph of wattage over time indicates a fairly steady output of power, with the strongest hour being in the back half of the ride (black shaded section). That's good and, admittedly, a little more disciplined than usual for me.
I have a good bit of accumulated fatigue and am looking forward to regaining the skip in my step as I taper over the next two weeks. My goal is to break the five hour mark. My training metrics indicate the goal is within my abilities, but I'll need good weather and nearly perfect execution to pull it off. My previous best at this distance is a little over 5:05.
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