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)

  1. 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.
  2. 3 Half Loops Mirror Lake Swim.  50:10, 2,854m, 1:45/100m (STRAVA)
At the top of Whiteface Mountain in the clouds

At the top of Whiteface Mountain in the clouds

Day 2 (Friday)

  1. 150k Ride – 3 x 50k Keene to Turnaround Loop Race Simulation Ride.  4:13:13, 157k, 37.2km/h, 239AP  (STRAVA)
  2. 5k Brick.  22:13, 4:26/km. (STRAVA)
  3. Afternoon Swim – 1 Full Loop Mirror Lake. 35:27, 2,437m, 1:27/100m (STRAVA)
Swim in Mirror Lake

Swim in Mirror Lake

Day 3 (Saturday)

  1. Single IM Placid Bike Loop (easy ride, bailed on intervals because legs were dead). 3:23:07, 92.7k, 27.5km/h, 157W (STRAVA)
  2. Single IM Placid Run Loop w/11k at race pace. 1:35:00, 21.7k, 4:27/km (11k @ 4:10/km) (STRAVA)
  3. Long Swim – 2 full loops of Mirror Lake. 1:04:58, 4,028m, 1:36/100m (STRAVA)
Keene Descent

Keene Descent

Day 4 (Sunday)

  1. Easy run w/8×1:00 hard – 1 loop of Lake Placid Run. 1:40:46, 21.2k, 4:45/km (STRAVA)
  2. 1 Full Loop of Mirror Lake Swim. 33:54, 2,047m, 1:39/100m (STRAVA)
Mirror Lake

Mirror Lake

TOTAL

  • Swim – 3:04:29, 11,366m
  • Bike – 8:57:33, 275.7
  • Run – 3:37:59, 47.9k
  • Overall – 15:40:01, 335k

What Worked

  1. 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.
  2. 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.
  3. 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

  1. 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.
  2. 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

  1. 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.
  2. 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.
  3. 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.