Yesterday’s workout was a little more focused:
5 hours 3 minutes on my fluid trainer, 109 bpm average
5.13 mile run, 136 bpm average, 11:40 pace
3583 calories on 1 gel (100 calories).
Not being on trails helped me to focus a little more on target heart rates and it looks more like my target will be around 125 bpm on the bike and 135 on the run, give or take 3 beats per minute.
As far as nutrition goes, I’m looking at 1 gel every 2 hours while on the bike, assuming that I’m more fat adapted by race-day. I’ll definitely have to test my target heart rates and nutrition plan on the actual road.
With 15 weeks left before race-day, I feel more prepared than I’ve ever been before. I’m going to take the next week off to try and absorb a heavy 3-weeks.
I’m an awful 186 pounds; I don’t think I’m going to get much faster as a runner in the next 15 weeks but if I drop at least 25 lbs. as planned and my strength stays constant, I’ll be able to punch out a faster run pace.
I looked over the bike course and it appears that it’s loaded with rolling hills, more of a reason to be lighter.
I swam on Saturday, focusing on a very ‘GENTLE’ catch, relaxing my arms a little more, and I felt ONE with the water. Plan on swimming tomorrow morning so we’ll see how this ‘GENTLE’ catch works again.
I ordered a set of 15 portioned food containers to help me with my food prep. I like them because each compartment is somewhat insulated from one another. My goal is to try and create at least a 1100 calorie deficit daily. I’m looking at dropping close to 30 lbs. by race day, but will still be happy if I only drop 20.
Here’s the workout profile for Sunday’s epic brick:
Rode 82 and ran 4 this Sunday. Numbers were better with more controlled efforts.
82 miles, 127 bpm average, at 18.7 mph. Last week’s averages were 17.8 mph at 133 bpm so I think I’m settling into my aero position. Bikecalculator.com suggests that my wattage is up to 125 watts!!
Last Sunday I was at 111 Watts so definite improvement. We’ll see how it goes next Sunday.
I felt my weight on yesterday’s bike ride. Gotta stop messing up my training with poor nutrition. Me at 155lbs. does 100 miles in less than 5:38. Was able to go 80 miles on 1 gel. Need to keep up the low carb lifestyle.
So I finally got fitted on my Javelin yesterday. Gala, the fitter at Tri-Zone in Los Alamitos (www.Tri-Zone.com), asked me what type of position I wanted and I said “AGGRESSIVE.” It was a Retul fit and the fitting process took 3 hours. Gala reminded me that my aggressive position may take some getting used to and that I might have some neck strain but I figured I can get adapted to it.
I took her out on her maiden voyage this morning and was pleased to say the least. I rode 100.8 miles in 5:37:43. The following link is my ride data:
I averaged 17.8 miles per hour. I’m excited to know that I have 131 more days to get faster. One interesting thing is that not only did I ride in aero position for at least 96 miles, I was also wearing my BioLogic pollution mask to exercise my muscles of inspiration and to breathe clean air.
One cool thing about this mask is that it’s a deterrent to keep people from talking to you on the bike trail. A disadvantage is that I can’t drink water from my SpeedFill hydration system without pulling the mask out of the way.
In short, I’m pleased with my progress and attribute a lot of my fitness to the time on the roller and fluid trainer. What I didn’t mention is that if you go back in the archives, my average speed when riding 10-12 miles was around the high 16 low 17 mph range in the middle of last year. Now I’m averaging almost 18 mph for 100 miles.
The bike is your foundation for Ironman racing. It’s the longest leg of the race and where 3 major things occur:
Recovery from the swim
Fueling for the bike
Fueling for the upcoming marathon
You have to have the bike fitness to accommodate all 3 activities; go too hard on the bike and your muscles will suck the blood out of your gut making it impossible to digest any calories. Run out of fuel and you lose your chance at achieving a favorable finishing time.
So my ‘low-to-medium’ intensity pace has to be between 20.4 mph and 22.4 mph for 112 miles in order for me to break a 5h 30min. bike split.