IM Lake Placid – 9 & 8 weeks out training

IM Lake Placid – 9 & 8 weeks out training

9 Weeks Out

After a big run week last week my focus shifted back to the bike.  I had 3 key workouts I wanted to hit:

  1. 3x30min just over 70.3 race pace
  2. VO2 Interval workout
  3. Long ride feeling good on the bike.

Here’s how those workouts went:

1. Wednesday morning – 3x30min trainer workout (TrainerRoad workout – Spruce Knob +1)

  • Really happy with the workout, I put out 277, 279 and 274 power
  • Power dropped a little on the last interval, I think due to being low on fuel
  • A couple years ago I did 2x30min (Spruce Knob on TR) and it helped me build confidence to hold good power for long intervals, so I was pumped to do 3×30.

2. Friday morning – VO2 Interval workout

  • I couldn’t even make it through the warmup, my legs were fried
  • Instead of pushing it I decided to spin out my legs and then incorporate some VO2 interval work into my long ride the following day

3. Saturday – Long ride (160k planned, 145k completed)

  • Another bad ride.  I was really excited to ride out in Milton, I hadn’t done much riding in the area and had heard good things.  I felt okay when we started, but that quickly changed.
  • It was a mix of our route changing because of constructions, some really chewed up roads, and not feeling great that this ride became a struggle just to get through.
  • Back to back weekends, and all of my outdoor rides on my new bike haven’t gone to plan

Summary

  • The week started on a high, but then came crashing down.  I was really excited to hit Wednesdays workout, but my next two key sessions in the week really sucked.
  • I need to put more of a focus on recovery.  I have recovery boots, and I need to use them more.  Also more of a focus on stretching after workouts, and getting in some good fuel right away when I’m finished.
  • I also think that doing a hard run Tuesday morning, my toughest swim of the week Tuesday evening, and then a solid bike Wednesday morning takes a bit too much out of me.  I have to be more conscious of that moving forward.

 

8 Weeks Out

After a solid bike Wednesday, and then two failed sessions later in the week, again this week I was going to focus on my bike, and I had my first race of the season, the Milton Sprint Triathlon, to dust off the cobwebs.  I again had 3 workouts I wanted to nail:

  • Hard interval workout on the trainer
  • Solid 100k ride outside with a steady 5k brick
  • Milton Sprint Triathlon

Here’s how it went:

1. Thursday Bike Intervals – 5×1:00, 10×4:00

  • This is a very tough, but manageable workout.  I always wonder how I’ll get through it, but after each interval is some good recovery time, so I try to just take it 1 interval at a time.
  • Really excited to hit this workout.  I’d fallen short over the last few weeks trying to hit it, so it was a big confidence boost to get through the entire workout.
  • This is a workout I want to build on as I get closer to Placid.

2. Saturday 100k ride, 5k run

  • Finally a good ride outside!  Right from the start I felt good and comfortable, and I was putting out decent power.
  • I did 3x15k intervals.  My original plan was to do them at 5k@250, 5k@260, 5k@270, but quickly shifted to 5k@260, 5k@270, 5k@280.
  • Where I did the intervals there are long gradual uphills and downhills, so I got good practice holding power both flying downhill, and grinding back up.
  • Really really happy to have hit this workout and feel super comfortable on my P4
  • The run was a good run, I wanted to run hard for 3k and then cruise home the final 2k.  I managed to do that

3. Milton Sprint (Strava Bike, Strava Run)

  • Was excited to race, but forgot my racebelt (in my checklist I forgot that I needed one).  Fortunately Peter was able to lend me one.
  • I had more contact than normal in the swim.  I was close to the buoy line and felt like I got a little boxed in off the start.  My chest felt tight and I was anxious to the first turn.  I just kept reminding myself to relax and breath.  After the turn I was able to loosen up and bit and I began to get into a rhythm.
  • On the bike I planned on going hard from the start and charging up 6th Line Hill.  Maybe I went too hard, maybe yesterdays workout took more out of my legs than planned, but as I was continuing up 6th Line my legs felt completely flat and my power really dropped off.  I wanted to overage 300W for the ride, but actually averaged 276.
  • Out on the run I felt very stiff.  I was happy with the effort I was able to give, but I wasn’t smooth at all.  Lisa commented to me after that I didn’t look good running at all.  I ran a hair slower than planned, and was passed 150m from the line, but I gave what I had on the day.
  • Happy to have the first one out of the way.

Race Results

Summary

  • Good week of training for me.  Not only did my key sessions go pretty well, but overall I hit 70k running and over 15k swimming.
  • Really glad to feel good outside on the bike.
  • I was happy with my effort in Milton despite not feeling super strong on the day.
VLOG 26 – Milton Sprint Triathlon

VLOG 26 – Milton Sprint Triathlon

I knocked off some rust and started up my triathlon season at the Milton Sprint Triathlon over the weekend. It was a good opportunity for me to go through the motions of a race before Eagleman next weekend. I had a bit less in the tank for the race than I anticipated and my legs felt flat, but I was happy with my effort and ultimately it served it’s purpose of dusting off the cobwebs.

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 – 10 weeks out training

IM Lake Placid – 10 weeks out training

I’m 10 weeks out from Ironman Lake Placid.  IMLP will be my first ‘pro’ Ironman race.  I’ve never raced Placid before, but I’ve been there 4 times to train and I’m very familiar with the course.  

In the countdown to race day I’ve decided I want to keep a log of how my training is going, week-by-week.  I’ll focus on the key session for the week.  Typically I’ll pick a couple of key sessions that will be my weeks focus.  I will sacrifice other workouts if I need to for the key sessions.  

This week was a run focus.  My quality runs haven’t been where I need them to be, especially tempo efforts.  This needed to change, so my week was set up around:

  • A 25k-ish long run with a 15k tempo effort
  • Fast 4:00 intervals

Additionally, after getting a new bike over the weekend I needed to get outside for my first outdoor ride of the year.

Here is how the workouts went:

Tuesday morning long run w/15k tempo

  • Really happy with tempo effort and overall run.  Tempo was 58:30 (3:51/km pace) and overall run was 4:08/km pace.
  • Got into a good rhythm and knocked out kilometers.
  • My first week doing a Tuesday morning tempo.  I had too much Coke before I left and could feel it in my stomach when I started running.
  • Took me longer to warmup and get into the run than planned (5-6k instead of 3k)
  • I didn’t take any nutrition, though I had some flat Coke and a gel with me.

 

Thursday morning 6×4:00 intervals

  • Good, not great, run.
  • I wanted to run on treadmill to control/force speed, but the condo treadmills suck and couldn’t get up to speed.
  • Legs felt a little fatigued, but intervals all seemed to be around 3:30/km pace.
  • 0:30 rest, 1:30 jog between intervals.

 

Saturday long ride (160k)

  • Very up and down ride for me.  Felt great leaving Rouge Go.  Then my energy crashed.  I had a couple good spurts including a 20min TT @ 289W and a couple solid 5k TTs.
  • Bike felt good and comfortable.  Bar tape not as comfortable though, I could feel all the road vibrations.
  • Glad to get the first long ride in the books.

 

Summary

  • Overall a successful week of training.  Bike workouts weren’t quite where I would have liked, but glad to have some solid runs to help gain some confidence.
  • Also managed 14 100m in the pool that included a big 30×100, 10×50 set in the pool Saturday evening (generally 14 000m is the minimum swim distance I aim for in a week).
  • Next week my focus will shift back to the bike, both on the trainer, and getting in a solid ride outside on the weekend.

 

 

VLOG 13 – 100×100 & The Bike Show

VLOG 13 – 100×100 & The Bike Show


This past weekend was my birthday, and I couldn’t think of anything I’d rather do than 100x100m in the pool. Laura, Lisa and Peter joined me, and three and a half hours later we had completed it. Peter and I paced the set together which really helped pass the time. The Strava link to our swim is below. The next day Lisa and I headed to the bike show. We left empty handed but ran into some friends and got to see some really cool exhibits.

100×100 on Strava: https://www.strava.com/activities/886…

Supporters: 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”, DEAF KEV, “Invincible”, and Otis McDonals, “Behind Closed Doors”.
Bear Twists on SoundCloud: https://soundcloud.com/bear-twists

VLOG 12 – Swim-Bike Focus & Flip Turns

VLOG 12 – Swim-Bike Focus & Flip Turns

Surf City Marathon is in the rear view mirror and the focus now is firmly on triathlon training. Swim-Bike has taken over priority from running. I’m doing some bigger bike workouts this year in anticipation of stepping up to the pro field. I’m also extending my minimum swim, but still trying to get into the pool every day. Also, this year I committed to learning how to flip turn. I’ve had some questions about how that is going so I give an update on that too.

Supporters: 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”.
Bear Twists on SoundCloud: https://soundcloud.com/bear-twists

VLOG 11 – Riding Outside in February

VLOG 11 – Riding Outside in February

The weather this February long weekend was incredible in Toronto. This week I was still getting over the flu, and my bike workouts have sucked, so I decided to take advantage of the sun and head outside to ride. On Saturday I went west to High Park to do a couple loops. On Sunday I headed east to Bluffers Park and went up and down the big hill a couple times. It was great to get out and just ride, not worrying about holding watts and doing any intervals.

Supporters: 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”, Alan Walker, “Spectre”, and Otis McDonals, “Behind Closed Doors”.
Bear Twists on SoundCloud: https://soundcloud.com/bear-twists