Vlog 5 – Life Time Indoor Tri

Vlog 5 – Life Time Indoor Tri

This weeks vlog is about the indoor triathlon I did over the weekend at Life Time Ajax.  This was my 5th indoor tri, and I’ve become a big fan of them.  They’re a great way to get in a hard workout, and they can also be perfect for someone considering doing their first tri.  I’d like to thank everyone who took pictures and videos and sent them to me.  I’d also like to welcome two new supporters of mine, Skechers Performance, and Velofix Toronto.

2015 Race Season in Review

2015 Race Season in Review

Looking back at my 2015 race schedule it’s easy to call it my most significant year athletically, ever.  I had a bunch of good results, a few disappointing ones, and I was able to make significant progress across swim, bike, and run.

The Highlights

  • Winning AG at Ironman Canada.  This was my main goal for the year.  It was about 30 weeks of focused training, and it all came together on race day.
  • Winning AG, and 3rd overall at Barrelman in 4:18:49.  I’ve had some good results, but I haven’t had a lot of fast results.  This is partly because of choosing races that weren’t fast courses, and also being unlucky with poor weather slowing things down.  At Barrelman I finally put up a fast result.  This was more important than placing, because it has given me a benchmark for what I can do in good conditions.
  • Running 1:24 Half Ironman run splits at 2 different races (Quassy and Barrelman)

2015 Results

Great race results make up the highlights, but I find most of the learning comes from training.  I did some things really well this year, others I didn’t do so well and I’ll need to address for next year if I want to go faster.

The Good

  • Trainer Road was very good for me.  I gave me structure, and I was able to build a swim and run plan around their bike plans.  Also, the plan worked, I was able to push my FTP up 80 watts.
  • Brick running really helped me.  I rarely ran off the bike in pervious years.  This year I ran 5k off the bikes almost every time I rode.  All of my 5k’s were at least 4:30/km pace (goal IM marathon pace), many were closer to 4:00/km.  I got very comfortable running quickly off the bike, and this really helped.
  • Big day workouts were a huge confidence boost.  My second big day workout I held 225W for 180k, followed by a 2-hour run at 4:28/km.  Come Whistler I had a lot of confidence on the bike and kept telling myself that I’ve already done this before for the first 27k of the run.  I didn’t get into new territory until the final 15k of the run, and by that point it’s just about gutting it out.

The Bad

  • My swimming didn’t really improve.  Early in the year I was getting to the pool regularly, but that began to tail off in March.  My biking and running are nearing the point where my relatively poor swimming will begin to matter, and I’ll need to make my swim more of a focus next year.
  • I got lulled into slow running, I did very few speed sessions this year.  I relied too heavily on carry over fitness from my 2014 marathon training when I picked up a lot of speed.  Prior to the Boston Marathon I was doing a tempo run most weeks, but I didn’t do any hard interval sessions or track workouts.  This will need to change if I want to continue to go faster.
  • I think I did too much training alone, especially on the swim and run.  Next year I’ll look at doing some sessions with other people to help push more.

2015 was a great year for me, and I’m hoping to carry the momentum, as well as the lessons learned, into 2016.

6 Week Ironman Specific Block

6 Week Ironman Specific Block

The hard work is done!  This would be my last block of work before tapering for Whistler.  A lot of my focus was on hitting and maintaining race paces.  I ran A LOT at 4:30/km or better, and lots of riding in the 210-230W range.  Again, I didn’t do nearly as much swimming as I should have, but I did pick it up in my last week when I was in Lake Placid for 4 days, open water swimming every day.  I was relatively injury free.  I’ve had some problems with the tops of my feet hurting after runs, especially my right foot.  Fortunately this hasn’t really impacted my running, and over time it’s flared up less frequently.

What I did:

  • 6 weeks of IM specific training (lots of time at race pace)
  • 4k Open Water Swim race
  • Challenge Quassy Half Iron
  • 5 rides in the 180k range
  • IM Simulation Day 2 of 2 (180k at race watts followed by a 2 hour run at race pace)
  • 4 Day Training stint in Lake Placid

By the numbers:

  • 11:08:10 of swimming, 36 155m (11.3%)
  • 60:51:25 of cycling (61.8%)
  • 26:22:56 of running, 354km (26.8%)
  • 0:10:00 of strength – core (0.17%)
  • 98:32:31 total (approximately 16.4hours/week)
  • FTP increase from 300-305 (increasing FTP wasn’t a goal of this block)
  • Peak run week was 79.1km (25k run as brick runs)
  • 6 days with no workouts (before and after Quassy and IM Sim day)
  • IM Simulation ride was 225W average (230NP) for 180k (5:18)
  • IM Simulation 2 hour run was 26.85k (4:28/km pace)

What I did well:

  • My second IM simulation day went really well
    • I held my watts on the bike (225W) over the full 180k
    • I immediately did a 2 hour run at race pace (4:30/km) off the bike and after falling behind pace early, managed to get back on track and finish strong
  • Strong riding in Lake Placid focusing on nutrition and watts on a hilly course
  • Lots of running at 4:30/km or faster (I’d guess 90% of my milage in this block, maybe more)
  • Breakthrough run split at Challenge Quassy (1:24)
  • Managed to stay calm and composed on the bike in Quassy when things weren’t going my way (power meter and head unit died in the race)
  • Felt good on my long runs taking in Coke

What I didn’t do so well:

  • Again during my IM simulation I got a stomach cramp 1k into the run
    • I tried cutting back on calories during one of my rides in Placid but I felt really low energy on the run, so my plan is to just do what I’ve been doing in Whistler and plan to run through a cramp
  • Swimming lacked again (sounds like a broken record)
  • Only 1 long run of more than 2-hours or 27k

What’s up next:

  • Taper
  • Ironman Whistler! (July 26)