Wednesday, July 21, 2010
[Just realized I typed this up almost a week ago and forgot to post it, so it is a little late]
Once again I decided to do a big training week after the Fourth of July weekend. Last year I did a solo big tri week, but after discussing it with Coach Patrick, it made more sense to do a bike bike week this year as my A race is 4 weeks later. Plus the timing of EN Tri Rally in Madison worked well and I would have people to ride with.
Prior to the BBW, I did my normal week including Tuesday long run and then took Wednesday as an easy day with just a swim.
Thursday – Rode 30 minutes, 11 miles, 38 TSS, basically flat – Brick Run 1 hour 9.2 miles
My plan was to ride 3 hours easy to kick of 5 days of riding, but Mother Nature disagreed and provided some thunderstorms all morning. It did clear up in the afternoon and got hot and sunny so instead I did 30 minutes hard on my road bike and then ran an hour.
Friday – Rode 5:10, 105 miles, 303 TSS, 5167 ft climbing
I rode most of the IMWI course with Coach Rich and Johnny. It quickly became apparent that I'm still a triathlete and not a cyclist (not that anyone thought otherwise). I may be able to sit at 80% in my aerobars all day, but once we hit climbs, descents, or anything technical I fell off the back and had to work hard to get back on Rich's wheel. Overall the first 4 hours went well and I did my fair share of pulling, but the last hour Rich pulled pretty much the whole time and I was working just to keep up.
Saturday – Rode 6:50, 123 miles, 247 TSS, 6535 ft climbing – Brick Run 32 minutes 4 miles
Jim Hansen and I did 3 loops of the IMWI course, nice and steady how I like to ride. We finished with an easy brick and an attempt to swim but the lifeguard stopped us from going in. Jim is getting strong this year and was on this Tri bike so I did a good bit of work to hang on and take some pulls. We also had some fun at stops with our EN campers to make it a pretty enjoyable day.
Sunday – Rode 4:45, 76 miles, 187 TSS, 5525 ft climbing
While the rest of the camp was going for a run, Hayes and Karin invited me to ride with them. We did Hayes' version of the IMWI loop which I like much more (it has more climbing and skips the flat parts). When Hayes and Karin were ready to head back to the car I needed about 7 more miles to hit 300 miles for the 3 days, so I finished up with a lap on Observatory and two laps on Barlow (the steepest climbs in the area). I was pretty shocked but I crossed the 300 mile mark whil climbing a 20% grade at well over FTP and my legs actually felt pretty good.
Monday – Rode 2:40, 50 miles, 109 TSS, 1300 ft climbing
This was a solo ride back at home. My legs felt surprisingly good, but I was pretty fried mentally. I just didn't have the desire to go any further on my own and was getting lazy so I called it quits right at 50 miles before I did something dumb.
Bike Totals: 19:55 moving time, 365 Miles, 884 TSS, 18,527 ft climbing
Run Totals: 1:32 moving time, 13.2 Miles
That makes this weekend the most riding I have ever done in 5 days and the least running I have done in 5 days J .
As usual, spending the weekend with Team EN was fun and entertaining. I can't wait to see everyone again at IMWI.
Up next is Racine 70.3 in just a few days. The plan is to keep up my normal workouts but drop the intensities down to HIM race watts and run pace. Probably not the best timing for a race but we'll see what happens.