Sunday I completed my 8 weeks of build training for IM Canada. I actually did the 8 weeks over a period of 9 weeks because I took a couple days off before and after Boston for some rest and recovery. In my previous 11 week phase (base) I was injury free and didn’t get sick. This time I wasn’t so lucky, getting sick the first week, and also having nagging knee pain by the end. I did manage to complete my first of two big training days, which may need a post on its own, and I’ve got in a couple outdoor rides. Once again my cycling was the most structured of the 3 sports, with swimming and running being a little haphazard.
What I did:
- 8 weeks of base spread out over 9 weeks
- Trainer Road 8 week sustainer power build plan
- The Boston Marathon (2:59)
- Joe Freil big day workout (huge confidence booster)
- Dropped all strength training post Boston
By the numbers:
- 16:48:00 of swimming, 49 950m (12.9%)
- 77:21:08 of cycling (59.5%)
- 31:28:51 of running, 419km (24.2%)
- 4:25:00 of strength (3.4%)
- 130:02:59 total (approximately 14.5hours/week)
- FTP increase from 280-300 (did not actually test my FTP, just continued to bump it up when bike intervals no longer seared my lungs)
- Peak run week was 78.4km (35.55k was done over various brick runs)
- 4 days of no workouts (day before/after Boston, and 2 days before IM simulation workout)
- 5:00:00 IM simulation ride was 221W average power, 228W normalized power (167km)
- 2:00:00 IM simulation run was 4:26/km for 27.1km.
- Only 3/9 weeks I got in over 6000m in the pool (I aim to do at least 7000m/week)
What I did well:
- The IM simulation big day workout was a huge success.
- The day didn’t start off well at Centennial Pool, it was way to chaotic to do any sort of workout.
- My bike goal was 210-215W average. I was riding a 41km loop. After 3 loops I was at 218W feeling strong and I decided I’d push a little harder the last loop. I managed 221W and felt good.
- On the run I wanted to run 4:30’s for 2 hours. Between the bike and run I ate too much and had stomach cramps for the first 7k. I told myself to just keep moving forward and I eventually overcame them. My pace, and outlasting the cramps make me feel good about IM Whistler.
- Got in all my key build bike workouts
- Nutrition focus on the bike.
- On the trainer I noticed my energy level was much higher late in workouts if I took in a steady stream of fuel. On my long rides I’ve focused on doing this, as well as using the same fuel I plan to use during the race (honey waffles).
What I didn’t do so well:
- Not enough swimming! This was a mix of being sick, the PanAM pool closing (with it’s awesome hours), and not making this enough of a priority.
- Not enough run workouts. I always tried to get in a 5k brick at 4:30/km pace or better off the bike. I also got in a long run a week. But I didn’t do much other running.
- I need to improve recovery. This may fly in the face of wanting to swim and run more, but I also mean recovery in terms of getting in the right foods right after workouts, and getting enough sleep. I need to do a better job of this.
What’s up next:
- 9 weeks of Ironman specific training.
- More sessions outside
- Focusing on even watts on hilly terrain
- My second IM simulation day
- Longer weekly brick
- Challenge Quassy 70.3
- I’ll be looking to ride around 240W and run under 1:30
- Open water swimming
- I’d like to have at least 10 open water swims under my belt before I toe the line in Whistler