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)
- 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.
- 3 Half Loops Mirror Lake Swim. 50:10, 2,854m, 1:45/100m (STRAVA)
Day 2 (Friday)
- 150k Ride – 3 x 50k Keene to Turnaround Loop Race Simulation Ride. 4:13:13, 157k, 37.2km/h, 239AP (STRAVA)
- 5k Brick. 22:13, 4:26/km. (STRAVA)
- Afternoon Swim – 1 Full Loop Mirror Lake. 35:27, 2,437m, 1:27/100m (STRAVA)
Day 3 (Saturday)
- Single IM Placid Bike Loop (easy ride, bailed on intervals because legs were dead). 3:23:07, 92.7k, 27.5km/h, 157W (STRAVA)
- Single IM Placid Run Loop w/11k at race pace. 1:35:00, 21.7k, 4:27/km (11k @ 4:10/km) (STRAVA)
- Long Swim – 2 full loops of Mirror Lake. 1:04:58, 4,028m, 1:36/100m (STRAVA)
Day 4 (Sunday)
- Easy run w/8×1:00 hard – 1 loop of Lake Placid Run. 1:40:46, 21.2k, 4:45/km (STRAVA)
- 1 Full Loop of Mirror Lake Swim. 33:54, 2,047m, 1:39/100m (STRAVA)
- Swim – 3:04:29, 11,366m
- Bike – 8:57:33, 275.7
- Run – 3:37:59, 47.9k
- Overall – 15:40:01, 335k
- 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.
- 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.
- 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
- 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.
- 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
- 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.
- 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.
- 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.