The last week of training before the 3 week taper begins! Man, do I need that taper...my body is starting to revolt a bit from the repetitive, high volume, high intensity training in the form of aches and pains that have the potential for blowing up into something that could shut me down. I'm really focused on good recovery, nutrition and treating those little niggles as soon as they arise so I'm feeling 100% on race day.
Week 9 was a testing/race rehearsal week where I had one last opportunity to ensure I will be racing using the proper bike power baseline numbers and to also ensure I have everything dialed in for the actual race. Unfortunately, I had a couple things get in the way of executing the week the way I wanted to (I'll get into that later) but overall I'm carrying a high level of confidence going into these last 3 weeks of training.
Here's the day-by-day view of the training I did for the week followed by a summary of the week's data:
Monday: 7 mile run with 3 x 1 mile at 5:55-6:00/mile pace. Legs still zapped from weekend rides. Then 3000 yard swim with total of 1200 yards of all-out sprinting. Good stuff!
Tuesday: 3300 meter swim in 50 minutes in the outdoor pool with 6 x 500 picking up the pace with each one to keep myself focused.
Wednesday: Supposed to do 2 x 20 minute functional power threshold test on the bike but Powertap computer took a dump during the test. Tom at CycleOpsPower is helping me get back up and running again before IMWI race simulation on Saturday.
Thursday: Last long run done: 2:30, 21 miles with 9 miles at goal IM pace and 12 miles faster than goal pace. Best news is nutrition seems dialed in.
Thursday: Last long run done: 2:30, 21 miles with 9 miles at goal IM pace and 12 miles faster than goal pace. Best news is nutrition seems dialed in.
Friday: Day off! Packed and headed up to Madison for race simulation day tomorrow. Got power again on my bike just in time.
Saturday: Up & at 'em for 120.4 miles of IMWI race simulation fun on the course. One last long day. Start with a 2.4 mile swim in the Madison Open Water Swim race (non-wetsuit division) on the same swim course as IMWI, then 112 mile ride on IMWI bike course at race pace/effort, then transition to 6 mile run at goal race pace. Bike and run went very well. Swim was an embarrassment! I think I got lost or something.
Sunday: Pushed Drew in the jogging stroller in the WTTW Kids Fun and Run 5K in downtown Chicago. Nice easy jog as the legs didn't really want to do much of anything this morning. Fun event for the family!
Totals for the week:
Training duration: 15:30
Time spent at or above FTP on the bike: 35'
Time spent at or below lactate threshold pace on the run: 32'
Avg bike intensity factor (% of FTP): .799
Mileage: 189 miles (Swim: 14.8K, Bike: 142 miles, Run: 37.4 miles)
Training Stress Score (TSS): 1034
Chronic Training Load (CTL): 146.4 (all time high)
Training Stress Balance (TSB): -12.2
Weight: 169.0
Functional Threshold Power (FTP): 295ish watts (wasn't able to test but basing this on recent rides)
Vdot: 56ish (again, based on recent run workouts)
Performance Management Chart through week 9 of Ironman Prep Training:
Sunday: Pushed Drew in the jogging stroller in the WTTW Kids Fun and Run 5K in downtown Chicago. Nice easy jog as the legs didn't really want to do much of anything this morning. Fun event for the family!
Totals for the week:
Training duration: 15:30
Time spent at or above FTP on the bike: 35'
Time spent at or below lactate threshold pace on the run: 32'
Avg bike intensity factor (% of FTP): .799
Mileage: 189 miles (Swim: 14.8K, Bike: 142 miles, Run: 37.4 miles)
Training Stress Score (TSS): 1034
Chronic Training Load (CTL): 146.4 (all time high)
Training Stress Balance (TSB): -12.2
Weight: 169.0
Functional Threshold Power (FTP): 295ish watts (wasn't able to test but basing this on recent rides)
Vdot: 56ish (again, based on recent run workouts)
Performance Management Chart through week 9 of Ironman Prep Training:
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