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Ironman Arizona - 2 weeks to go

Posted by niemsco Mar 31, 2008

Let me first start by saying I drank and ate too much last night. I was celebrating my training so far going into my two week taper. The food was good though and so were the drinks!


Overall I had a great week nearly 20 hours, a 3 hour run and a 6 hour 20 minute brick. Getting some great power on the bike, and feeling pretty good in the open water, and not to mention the run has been strong ever since setting that PR at March Madness, of course even earlier then that.


So there is not much to do at this point other than follow coaches schedule and stick to the zones! Next week is still 14 hours so its not like we are cutting way back. I suppose there is danger in drastically cutting back, you need to ease up a bit, but try to maintain some intensity here and there. Work on the tan a bit more and I should be set! I'm actually anxious to start training for Ironman Wisconsin! I'm really going to hit the vasa trainer big time and hit it hard on the bike and try to raise the ftp again. Looking forward to some racing but I'll take one at a time! Getting outdoors with the bike has really been exciting. I feel like cycling may be my best sport right now.


I don't know what is up with my Zipp wheel yet. I may call the LBS while I'm on vacation.


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Another week done, 3 to go

Posted by niemsco Mar 23, 2008

Had a great week of training coming off the half marathon. It was a lower volume week at 17 hours but high intensity. I took it easy on Monday but started to ratch it up on Tuesday with Masters swim and bike. Throughout the week I took it easy on the run but pushed it on the bike until I got to Saturday.


Saturday was a key 5 hour 20 minute brick. A high intensity 3 1/2 hour computrainer ride on Ironman Wisconsin, pushing around 178 watts for the entire ride. Then the idea was to run hard for 1 3/4 hours, 10 miles in zone 3 around 7:30pace, 13.2 overall. The biggest different in my training now than for my first ironman are these long hard brick workouts. Previously my 5-7 hour brick workouts were mostly zone 1 and 2 efforts, simply trying to build the endurance to last a half day of racing. Now I'm moving a step beyond that and pushing some long hard efforts, as well as pushing more on the run, bike, and swim in general.


I'm recovering quick from workouts and no injuries (knock on wood!). Week 3 is going to be a high volume week but low intensity. I have a 3 hour run and 7 hour brick which I'm going to do in Naples, Florida (I'll be on vacation starting Thursday). The 6 hour ride in that brick is to just be in the saddle on the road for awhile. I'm trying to find a good route in Naples where I can do this. Most likely I'll just loop around (a few hundred times ), the neighborhood. It will also give me a good chance to get some open water swimming in, something I can not do in Lake Michigan this time of year, obviously!


My rear Zipp wheel has a crack in it! I took it to the LBS and they shipped it to zipp. Hopefully I will get it back while I'm on vacation, looks like a defect, not caused by me, so it its covered under warranty.  I plan to ship my bike out using So I need to have it ready by April 5th. If I can't get the Zipp, I may borrow my coaches race wheels, which he already agreed to. Bit of a bummer, but hopefully I'll have it back.


Keep focused everyone... and kick some butt!

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Its been awhile since I posted.  Its interesting to see the numbers from previous weeks.  The only thing I can say about training over the last several weeks is that solid work on the trainer has payed off drastically.  The winter here in the Chicago area has been relentless.... in fact I haven't rode outside at all since IM Wisconsin if you can believe that.  But I'm a firm believer that a solid 5 hour road on a computrainer is worth 6+ hours on the road. 


I've been able to raise my FTP 30 watts since the first test last year.  I have an FTP now of 220.  I just ripped a 1:28:57 on the toughest HM course in Northern IL.  My previous PR on that course from two years ago was 1:43.  I was able to hold 171 watts for 4 hours on the IMAZ course last week, where I couldn't come close that previously.  While those hours spent in the basement doing 5-6 hour bricks were dreadful at times, regardless of how I do at IMAZ, I'm at a much better point than I've ever been.  Being consistent and dragging my butt around when I didn't necessarily want to has made all the difference. 


Swim is still getting there.  Fortunately next week I'll be on vacation in Florida and will have a chance to swim in the Gulf plus get a good long ride outside in some heat.  After that I'm off the Arizona.  So far so good.  Keep at it everyone.


I'm officially not running that Chicago Marathon again by the way.... I'm done with that, I'll look for a Tri, maybe in Nevada.... or who knows... in October..


The flu took me out for a few days a couple weeks ago, but other than that have been going at it.

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