The Swim
Just a couple short (2,000-2,5000m) swims. Nothing crazy, just swimming to stay loose this week.
The Bike
After not biking last week while in North Carolina I expected my legs to be fresh and ready to go. I found them to be a little flat but got snappier as the week went on. Everything ready to go for race day. Got the Slice prepped with latex tubes (lighter/faster than traditional butyl tubes) and the wheelcover on my rear training wheel that turns it into a budget-friendly wind-cheating disc.
The Run
Again, short low intensity workouts was the flavor of the week. Just a few intervals at race pace to keep the legs springy but nothing more than that. Made the decision to run the race in my Zoot Ultra Tempo 3.0 shoes. These shoes have been feeling more and more comfortable (had them for a couple months now) and since the race takes place mostly on trail I thought they would be a better option that my Newtons that tend to be a little slippery off the road.
Body Composition
Gained a few last week while on vacation in North Carolina so I was intensely focused this week on proper nutrition to get back to pre-vacation weight (~169). I ended up weighing in race morning at 168.4 lbs which is the lightest I've ever raced. I was very pleased with my nutrition strategy during the week as well as my discipline. I documented everything that went into my body so I can look back on what worked when IMWI race week comes.
Here are the day-to-day highlights for the week:
Monday: 60' morning ride with 4 x 8' at half Ironman race effort then 30' brick run with 3 x 3' at half Ironman pace. Legs a little tired from weekend - need more sleep!
Tuesday: 1600m swim in outdoor pool (first time in the outdoor pool this year!) with half Ironman pace intervals.
Wednesday: Another morning ride with 3 x 8' at half Ironman effort - not feeling the best but I don't think my legs were quite awake yet. Lunchtime swim was a repeat of Monday's workout - felt smooth and fast with very little effort!
Thursday: Another 30' morning run with strides and 3 x 2' at half Ironman pace. Lack of sleep has me feeling a little sluggish. Early to bed tonight!
Friday: Easy 20' run with 6 x 30" strides - ready to race!
Saturday: High Cliff Triathlon in Appleton, WI (4:22:41, 2nd AG, 13th OA)
Sunday: Rest day enjoying time with Drew and road trip back home. IMWI is 12 weeks from today!!!
Data for week 24:
Time spent training: 9:08
Time spent at or above FTP on bike: 5'
Time spent at or below LTHR pace on run: 34'
Avg bike Intensity Factor (% of FTP) = .754
Mileage: 122 (Swim: 4.8K, Bike: 92 miles, 27 miles)
Training Stress Score (TSS): 661
Chronic Training Load (CTL): 106.6 TSS/d
Training Stress Balance (TSB): 7.5
Weight: 168.4 lbs
Functional Threshold Power (FTP): 293 watts
Vdot: 54.3
Performance Management Chart (PMC) through week 24:
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