Lake Placid 4 Day Camp

Lake Placid 4 Day Camp

Lisa and I headed to Lake Placid for 4 days to do a mini training camp.  Lake Placid is likely my favourite place to train.  Mirror Lake is a great place to swim, there’s great riding, and I love running there.

Day 1 (Thursday)

  1. 13k Whiteface Climb. 1:04:13, 13k, 12.2km/h 275AP and 57 cadence. (STRAVA)  The ride down was a lot faster, only taking about 17 minutes.
  2. 3 Half Loops Mirror Lake Swim.  50:10, 2,854m, 1:45/100m (STRAVA)
At the top of Whiteface Mountain in the clouds

At the top of Whiteface Mountain in the clouds

Day 2 (Friday)

  1. 150k Ride – 3 x 50k Keene to Turnaround Loop Race Simulation Ride.  4:13:13, 157k, 37.2km/h, 239AP  (STRAVA)
  2. 5k Brick.  22:13, 4:26/km. (STRAVA)
  3. Afternoon Swim – 1 Full Loop Mirror Lake. 35:27, 2,437m, 1:27/100m (STRAVA)
Swim in Mirror Lake

Swim in Mirror Lake

Day 3 (Saturday)

  1. Single IM Placid Bike Loop (easy ride, bailed on intervals because legs were dead). 3:23:07, 92.7k, 27.5km/h, 157W (STRAVA)
  2. Single IM Placid Run Loop w/11k at race pace. 1:35:00, 21.7k, 4:27/km (11k @ 4:10/km) (STRAVA)
  3. Long Swim – 2 full loops of Mirror Lake. 1:04:58, 4,028m, 1:36/100m (STRAVA)
Keene Descent

Keene Descent

Day 4 (Sunday)

  1. Easy run w/8×1:00 hard – 1 loop of Lake Placid Run. 1:40:46, 21.2k, 4:45/km (STRAVA)
  2. 1 Full Loop of Mirror Lake Swim. 33:54, 2,047m, 1:39/100m (STRAVA)
Mirror Lake

Mirror Lake

TOTAL

  • Swim – 3:04:29, 11,366m
  • Bike – 8:57:33, 275.7
  • Run – 3:37:59, 47.9k
  • Overall – 15:40:01, 335k

What Worked

  1. Friday’s SIM Ride went well!  My hip flexors and hamstrings were really sore after the previous day’s climb up Whiteface, but I was happy to hit my goal watts of 240W (closer to 243W) for 150k.  My back was a little sore, but it’s getting better.  The loops we were riding were more up and down than Maryland will be, so I was out of aero giving my back more of a break then it will get race day.
  2. 4k OWS.  Getting in a 4k swim was something I really wanted to do, and it went well.  It was at a long day of training, so I was tired and a little sore, but I was really pleased to knock it out.
  3. 11k @ Race Pace Run.  Saturday started slow for me.  My legs were drained after the previous days ride.  It was work just to complete 1 loop of the Placid course, and I had originally planned on going out for another 65k but scrapped it when my power was so poor.  So with that in mind I headed out on a 21k run.  My legs came to like when I was running and I got into a great rhythm.  My goal was 4:20/km pace for the middle 11k, and I ran 4:10/km.  At the end of this run I was completely wiped.

What Didn’t Work

  1. Shortened Saturday bike from 155k to 90k.  I underestimated how much the ride on Friday would take out of me.  On Saturday I originally had aspirations to do some race pace intervals on the bike, but those dreams quickly vanished and I just rode.  Soon after scrapping the intervals I decided my ride would just be 1 loop of the bike course.
  2. Nutrition between/after workouts.  I felt like my nutrition during my workouts was good, but I dropped the ball between and after workouts.  We didn’t have much food in our room, and dinner was really the only meal we were eating each day (breakfast was a bagel every day).  Better nutrition when I wasn’t workout out could have helped aid in recovery.

What I Learned

  1. 240-245W will be my goal for Maryland.  My aspirations earlier in the year were to be able to ride at 260W for the IM.  I don’t think that’s realistic for this year.  Riding around 240W allowed me to keep my heart rate down.  Despite climbing Whiteface the day previous I felt relatively comfortable at this power.
  2. I can run well off a bad bike.  This is something I also learned at Triple-T.  On Saturday I was struggling to get around the course, but when it came time to run I was able to open up my legs and I had a really good run.  Just because my bike isn’t going well doesn’t mea I can’t still have a great run.
  3. Count to 100 in open water.  I, like many people, have often found swimming boring.  Open water swimming can be especially bad because it can turn into a long, slow workout.  In Mirror Lake I counted stroke cycles.  I’d count up to 100 and then start over.  Every 20 I’d think about something different; hand position, arm position, breathing, pointed toes.  I found this keep me engaged in my stroke and helped make the time fly by.

 

 

IM Maryland Training: Block 1 Complete

IM Maryland Training: Block 1 Complete

Block 1 of 3 in preparation for IM Maryland is complete.  Overall I’m happy with how my overall fitness has progressed; swim and run are going well, but my bike needs some additional work.  This initial block I was focusing on running, and I was happy to get in some great speed workouts.

The Plan

  • My plan was to have a run focus for this block 3 week block.  This included a weekly track session and tempo run, as well as a long run that had some intervals, and a few easy runs throughout the week.
  • I had planned on doing my first simulation day (4 hour ride, 2 hour run), but scratched it after my first long ride went so poorly
  • I had no races planned during this block
  • I wasn’t planning on following a specific Trainer Road plan because the focus was on the run, but I did still wanted to hit some good bike workouts

By the numbers:

  • 58 hours of total training (about 19.33 hours/week)
  • 6:33:21 of swimming (11.3%)
  • 20,272m of total swim distance (3,250m was my longest swim)
  • 33:45:49 of cycling (58.1%)
  • Estimated 1,066k of cycling distance (214k was my longest ride)
  • 17:48:29 of running (30.6)
  • 227k of total run distance (30.3k was my longest run)
  • 2 open was swims (the 3rd was cancelled because of weather)
  • 0 strong indoor bike workouts
  • 2 flat tires
  • 3 track workouts
  • 2 tempo runs
  • 0 days with no workouts
Training breakdown

Training breakdown

What went well:

  • I regained confidence in my running.  My track sessions went really well.  I was able to hit my paces and run strong.  My long runs also went really well, and I don’t find the long runs nearly as daunting as I once did.
  • I’m happy with my open water swimming.  I don’t think I necessarily got faster, but I’ve gotten very comfortable in open water.  I’ve gotten better at sighting, and navigating slower swimmers.
  • I tested gels as my fuel on my long rides and it seemed to work well.  I was taking a gel every 25min, and aiming to drink a bottle of Gatorade every 50min.  This might be a little on the low side of calories, but it’s worked pretty well.
Running 800s at Riverdale

Running 800s at Riverdale

What didn’t go well:

  • My first long ride my lower back was really sore.  My second long ride again I was sore, and I think my goal watts are too high because I cracked at 3:30:00.  I was trying to hold 250+ watts and my legs just gave up around 125k.
  • I didn’t make time for quality bike workouts on the trainer.  I can’t forget that the bike makes up over half of the race, and as such cannot be on the back-burner.

What’s next:

  • Recovery week.  This week is a recovery week for me before my next 3 week block.
  • Bike focus.  I really need to make sure I can be comfortable (no lower back pain), and lay down good power on the bike for over 4.5 hours.  Maryland is flat so I don’t want to have to be getting out of aero to stretch out my back/neck.
  • Big days.  Lisa and I are going to Lake Placid for 4 days where I plan on putting in some big milage.  Also, I’m hoping to join Anne and Frank for their big day workout.  And, I’m looking to get a group together to head to Welland for a big day of training.