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.
VLOG 28 – Lake Placid Training Camp

VLOG 28 – Lake Placid Training Camp

Last week I did a 5-day training camp in Lake Placid. I totalled 14k swimming, 510k biking, and 70k running, for 26.5-hours. It was a great opportunity for me to spend time on the course and learn its nuances.

You can find all my workouts on Strava: https://www.strava.com/athletes/7329576

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 27 – My First Pro Race Eagleman 70.3

VLOG 27 – My First Pro Race Eagleman 70.3

My virgin pro race is done and dusted. I did Ironman Eagleman 70.3 in Maryland over the weekend. I wasn’t sure what to expect, but I was really happy with the race I put together. It wasn’t a perfect race, but I was happy with my swim (my first non-wetsuit race – a big thanks to Matt Shanks for letting me borrow his swim skin), a solid bike where I got my first experience riding in a group, and then a steady run. Up next is Mutlisport Canada Welland Long Course.

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”.