VLOG 31 – IMLP TRAINING COMPLETE, IT’S TAPER TIME

VLOG 31 – IMLP TRAINING COMPLETE, IT’S TAPER TIME

The training for Ironman Lake Placid is complete. Over the past 14 weeks I’ve put in 260 hours, totalling 170,873m swimming, 137-hours on the bike, and 790k running. I’m going to be racing the Skechers
Multisport Canada Gravenhurst Olympic Triathlon as part of my taper
this weekend. In the past I’ve felt I’ve got a little stale in the lead-up to a race, so going Gravenhurst will help keep some speed in
my legs.

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

IM Lake Placid 5 & 4 Weeks Out

IM Lake Placid 5 & 4 Weeks Out

Over the last couple weeks my focus has been recovering from my big training block in Lake Placid, and then getting in some long quality rides.

5 Weeks Out

After putting in a big block in Lake Placid priority number one was absorbing all that training and recovering. I only had one key workout:

  • A good race at the MultiSport Canada Long Course Triathlon

Here’s how the week went:

Recovery – Monday to Wednesday I really took it easy.

  • Monday was off, Tuesday I did a 30-minutes swim and 30-minute run, and Wednesday a 30-minute swim.
  • When I tried to get some quality going Thursday I felt flat and tired and kept the rest of the work easy.

Welland LC Triathlon (BIKE file, RUN file, Results)

  • I was happy with the race as a whole
  • I felt like I had a strong swim, but then had no power on the bike.  I was able to close out the race with a surprisingly strong run
  • This race was a good reminder to keep persevering, even when a race isn’t going as planned (really low power on the bike, but then a great run)

Summary

  • I’d say this was a good week.  My training was pretty light, but absorbing the training from last week was really important.
  • I was happy to get another race under my belt.  There’s no substitute for actually getting out there and racing.  My bike wasn’t where I wanted it to be, but otherwise it was a really great race for me.

4 Weeks Out

This week is all about the bike.  Before this week I had done 180k twice (both in Lake Placid), one 4.5-hour trainer ride, and one other ride over 4-hours.  It’s getting to crunch time, and I not only need to get some big rides in my legs, I need some quality big rides in my legs.  A secondary goal for this week was to get in 18-20k in the water.  I had 3 key workouts, plus my swim goal:

  • 4-hour trainer ride
  • 4.5-hour trainer ride
  • 5-hour ride outside
  • 18-20k in the pool

Here’s how the week went:

Tuesday – 4 Hour Trainer Ride: 6×20, 1×60 (Strava)

  • Ride went really well, this was a big confidence booster
  • I wanted to hold between 245-250W for my intervals but I was closer to 255W
  • The 60-minute interval at the end was more of a mental struggle than a physical struggle

Thursday – 4.5 Hour Trainer Ride: 6×23, 1×70 (Strava)

  • The slightly longer intervals presented a mental challenge, but I hit all my watts and I felt like a did a good job with this workout

Saturday – 5 Hour Outdoor Ride: 6x16k, 1x45k (Strava)

  • My first quality long ride outdoors of the year!
  • I did an 8k out and back over and over for this workout.  It was shaped like a valley so I got to work on holding power at high and low speed
  • This was my best, and most important workout yet

18-20k in the pool

  • Only managed 12k
  • I was in good shape to meet my goal until Saturday.  I came down with a bit of a cold and decided to stay out of the water and get a little extra rest

Summary

  • I finally feel ready to take on an Ironman this year
  • I still have more work to do, but it’s great to have finally done some long and quality work on the bike
  • On all 3 rides I focused on getting good fuel in throughout the ride, and didn’t have any stomach problems
  • I came down with a bit of a cold Saturday, which could have been brought on by all the cumulative fatigue of my workouts.  I need to be careful with this in the final stretch
VLOG 30 – My Bike-Run Race Nutrition

VLOG 30 – My Bike-Run Race Nutrition

Race nutrition is a favourite topic for most triathletes. Everyone has an opinion on what is the best, and what you should avoid. I try to keep it simple, and ideally I live off the course. Most races offer Gatorade on the bike, so that is what I usually use. I haven’t tried most of the other products that exist because I’ve found Gatorade does the trick and I don’t need to carry lots of bottles, or worry about mixing powders. For calories on the bike I cut stroopwafels in half and carry them in my bento. When it’s time to run I rely on flat Coke.

Everyone’s plan is very individual, but I try to drink a bottle of Gatorade every 45-50 minutes, and eat half a stroopwafel every 15-20minutes. On the run I get in as much Coke as possible from aid stations.

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

VLOG 29 – WELLAND LC TRI RACE RECAP

VLOG 29 – WELLAND LC TRI RACE RECAP

Sunday I raced the first race in the Skechers MultiSport Canada Series, the Welland Long Course Triathlon. It was a 2k swim, 56k bike, 15k run. I had a solid swim, my first race in my new Dare2Tri Challenge 4Speed Wetsuit, and then my legs were completely flat on the bike. I was dreading the run, but when I slipped on my Skechers GoMeb Razors, my legs came to life. I felt light and my pace came easy. I was able to run may way into the lead 8k into the run, and held on to the finish. I’m really excited to be a MultiSport Canada Ambassador this year, and I’ll be racing the Kingston Long Course Tri after Lake Placid.

Bike: https://www.strava.com/activities/1054401290
Run: https://www.strava.com/activities/1054401650
Results: https://www.sportstats.ca/display-results.xhtml?raceid=43688

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Race footage courtesy of the MultiSport Canada Facebook Page.

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

IM Lake Placid 7 & 6 Weeks Out

IM Lake Placid 7 & 6 Weeks Out

The last two weeks of training have been really important weeks for me.  I did my first pro race, IM 70.3 Eagleman, and I did a 5-day training camp in Lake Placid.

7 Weeks Out

After racing Milton I took Monday off.  I didn’t have too much planned for this week because I was racing Eagleman on Sunday.  My main goals were:

  • Test my swimming with a 10×100 set I use to see progress
  • Activation workouts to keep my body firing on all cylinders
  • Have a good race ay Eagleman

Here’s how the week went:

  1. Tuesday afternoon swim – 10x100m on 1:40 @ condo pool
  • I smashed my previous best in this workout.  My 100s were 1:21 – 1:24
  • I felt really strong and smooth in the pool

2. Activation workouts (Wednesday ride, run)

  • My legs were a little flat after Milton
  • I tried to spruce them up by doing easy workouts that included short and hard intervals.  Strides running, and 30-second intervals on the bike
  • These workouts seemed to help breath life into my legs.

3. Ironman 70.3 Eagleman (bike, run)

  • My first pro race.  It went about as well as I could have hoped.
  • I was dropped by the main pack in the swim after 100m, but I found someone to swim with.
  • This was my first non-wetsuit swim, and I was pretty happy with the result
  • On the bike I was able to ride with Tim Russell for the first 40k, and the 2 others joined the group.
  • This was my first time riding in a group, and I’m glad I got that experience.  I learned about spacing, and the need to get in nutrition.
  • My power was slightly lower than planned at 262W AP, but that was in part dictated by the group (was aiming for 270W)
  • I ran strong and steady in the heat, reeling in a number of athletes in front of me.  I was able to back off in the closing couple kilometers.

Summary

  • Didn’t get in much quality this week, but it was a very successful week.
  • My improvements in the pool gives me a lot of confidence to keep doing what I’m doing in the swim (aim for minimum 14k/week in the pool)
  • Eagleman was a great experience for me.  Both to put together a steady race and get my first pro race out of the way.  I’ll now have a better understanding of what to expect at Ironman Lake Placid because I’ve done one

 

6 Weeks Out

After a solid race at Eagleman, Lisa and I headed to Lake Placid for a 5-day training camp.  I wasn’t sure how my legs would feel after Eagleman, but they held up relatively well.  My goals for my time in Placid were:

  • Get in some big miles on the bike
  • Open water swim every day
  • Run the run course on tired legs

Here’s how it went:

  1. Big miles on the bike (Wednesday, Thursday, Friday)
  • I rode the entire IM Placid bike on both Wednesday and Friday
  • I also got in a loop of the course on Thursday and added the gruelling climb up Whiteface to the loop
  • I didn’t have the high end power, but I was happy to hold a decent pace and get the time in the saddle
  • I tried to be aware of landmarks along the course to really get to know it as I rode

2. Open water swim daily (Thursday OWS)

  • I got into the water every day for a total of over 14k of swimming
  • The entire time my shoulders were a little sore and my pace wasn’t what I had hoped for
  • Glad to get into the water because it was my first open water swimming of the year outside of Eagleman

3. Run on tired legs (Saturday and Sunday)

  • My legs were smashed by the time the weekend came around, but I was happy to run a loop of the run on Saturday and Sunday.
  • On Saturday I had a good pace to my run and it was good to familiarize myself with it again
  • On Sunday it was a struggle.  I did the big climb into town at the start and end of my run to make it even more difficult.  It was a grind the whole way, but I was happy to push through.

Summary:

  • Solid 5-day training camp. 14k of swimming, 510k of cycling, 70k or running, 26:36 total.
  • I wasn’t able to do some of the quality work I had planned, my legs were smashed.  But I was happy to get in the volume.
  • I felt good and comfortable on my bike, which is great because these were the first big ride’s I’ve done.