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:
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.
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.
I’m taking a low carb route to weight loss and I’ll be posting my low carb meals. I went ketogenic a year ago and it was great, I felt like I had endless energy. At the time I also lost a good amount of weight but as usual, life got in the way and I fell off my diet. I’m back on the low-carb wagon so I can be as light as possible on raceday. My angle for training is to ride and swim as much as I can to get faster and to facilitate weight loss. Once I’m down to 150 lbs., I’ll start my running phase and I hope that happens by late March early April. If it works out as planned, I should have at least 4 months to get my run legs ready by race day.