Ride Day(Wednesday)
time- 42 minutes
distance- 16mi
Swim Day (Thursday)
1 x 150- Warm-up
1 x 500- long and smooth
Run Day (Thursday)
distance- 2.3mi
These last two days are the real taper days. Today (Friday) and tomorrow are the relaxing, chill out, excuse to sit on the couch days. Well, there will probably a short, keep it loose, run on Saturday. Energy storage. Conservation. Plotting.
What seems to happen around my taper time, and I'd have to look back to see if this is as true as it feels, is my confidence roller coasters. I get out of the water after a short swim feeling like my stroke was slightly broken and wondering if I'll be mending it with tape during the race. My ride, because my traitorous brain let my body in on the fact that we're tapering now, is slow. Slower than I thought I wanted it to be, even if it wasn't. And what if then I can't figure it back out during the race? At which point I flash back to my last triathlon, in which it took me half the ride to get my head back in the game, and promise myself it won't happen again. But look at that run. That was a solid run. I'd like a performance like that again please. Sure hope the soreness I completely imagined in my right knee and foot doesn't show up Sunday. Even though I know it won't.
Now is the time where little aches make me fidget with non-existent injury nerves and I stare at my bike for minutes at a time fighting the urge to maybe adjust the seat just a tad or gee, maybe the aerobars could be a little more level because the days before a race are not the best time to screw with a set-up that's seen you through the miles of training. (Though I do want to get in to IT&B for a real bike fitting soon. It's been a while and I bet there is comfort and miliseconds of aeroness to be found, though probably not in that order.)
I have a race plan. And I think there will be sticking to it. Get through the swim quickly and efficiently, take the bike out hard, at the turn-around assess energy levels and try to bring it back harder, survive the run while kicking quick and embracing the pain. And don't forget to hydrate. And keep an eye out for Tri Cook and Kepa, the Tri-n-Hawaiian. Not so much to beat someone I interweb-know, but you never know when a random shout of encouragement will help you find that last half mph you've been looking for.
Looking forward to the Anniversary tri. Should be a good time.
Showing posts with label taper. Show all posts
Showing posts with label taper. Show all posts
Friday, October 14, 2011
Friday, May 13, 2011
Trust
Ride Day
distance- 10mi
My taper has nearly ended. Tomorrow I will jog for ten minutes to keep my legs loose. Then I will go in to town, drop off my bike, kiss it, get body marked, start to walk back to the truck, go check on Kratos one more time, then go home and relax.
At this point there is nothing I can physically do to be faster and stronger aside from conserving energy. It's kind of a hard week. I never worked out very hard and I found myself thinking, "Just a little harder. One more run can't hurt. I ate a little too much last night, I should go work some off." And I couldn't. Conserve, rest, wait, repeat.
What I can do, and what I've been trying to do, is build trust in my training. I spent 18 weeks working as hard as I've ever worked, including when I was swimming in high school and college. This has been a focused stretch of go go go recover go go go recover and I need to get it in my head that it all paid off.
Two weeks ago I was shredded, as thin as I've been in I don't know how long. Post weekend workout, when I was dehydrated and hungry, I was floating off the scale at 164. That's an artificial weight, I realize that, but it's still freaking low. By the time I was fed and hydrated again I was up three or four pounds. And right now I'm hanging out around 169. I think if I had controlled my snacking better I'd be lighter. And lighter is faster...to a point. But there is no danger of me developing an eating problem. My wife cooks too well.
I've had a few breakthrough workouts this training cycle. Some of my runs have felt incredible, and I've finished 40 miles rides feeling fresh and strong. My swims never really felt like they peaked, but I'm coming from a different place with that skill and I'm trying not to let that bother me. Out of the three, I know for sure that my stroke will come when I hit the water and get some clear space in front of me.
So now it's down to believing in what I've been doing on land. Knowing that all that effort has cumulated inside me and prepared me for Sunday. This should be a fun race. You can't beat swimming in our version of the Pacific and the odds of perfect weather are high. There will be over 2000 athletes there, from elite crazy people throwing down 1:59s to guys and gals straining for a 3:30. And I'll be in the middle of all of it, trying to have fun, trying to keep my game face on, trying to stay focused for 25 miles of riding and six miles of running. Trying to trust my training and really make it hurt because I know that even through it hurts, I've earned that hurt and I have its measure.
distance- 10mi
My taper has nearly ended. Tomorrow I will jog for ten minutes to keep my legs loose. Then I will go in to town, drop off my bike, kiss it, get body marked, start to walk back to the truck, go check on Kratos one more time, then go home and relax.
At this point there is nothing I can physically do to be faster and stronger aside from conserving energy. It's kind of a hard week. I never worked out very hard and I found myself thinking, "Just a little harder. One more run can't hurt. I ate a little too much last night, I should go work some off." And I couldn't. Conserve, rest, wait, repeat.
What I can do, and what I've been trying to do, is build trust in my training. I spent 18 weeks working as hard as I've ever worked, including when I was swimming in high school and college. This has been a focused stretch of go go go recover go go go recover and I need to get it in my head that it all paid off.
Two weeks ago I was shredded, as thin as I've been in I don't know how long. Post weekend workout, when I was dehydrated and hungry, I was floating off the scale at 164. That's an artificial weight, I realize that, but it's still freaking low. By the time I was fed and hydrated again I was up three or four pounds. And right now I'm hanging out around 169. I think if I had controlled my snacking better I'd be lighter. And lighter is faster...to a point. But there is no danger of me developing an eating problem. My wife cooks too well.
I've had a few breakthrough workouts this training cycle. Some of my runs have felt incredible, and I've finished 40 miles rides feeling fresh and strong. My swims never really felt like they peaked, but I'm coming from a different place with that skill and I'm trying not to let that bother me. Out of the three, I know for sure that my stroke will come when I hit the water and get some clear space in front of me.
So now it's down to believing in what I've been doing on land. Knowing that all that effort has cumulated inside me and prepared me for Sunday. This should be a fun race. You can't beat swimming in our version of the Pacific and the odds of perfect weather are high. There will be over 2000 athletes there, from elite crazy people throwing down 1:59s to guys and gals straining for a 3:30. And I'll be in the middle of all of it, trying to have fun, trying to keep my game face on, trying to stay focused for 25 miles of riding and six miles of running. Trying to trust my training and really make it hurt because I know that even through it hurts, I've earned that hurt and I have its measure.
Wednesday, May 11, 2011
Taper Interrupted By Weather
Swim Day
1 x 150- Warm-up
2 x 200
3 x 100- 1:30
1 x 650
Cruised the swim today. Stretched it out, relaxed it, tried to find that good stroke, good catch, good finish.
Was supposed to ride today but it was raining at home and, frankly, I'm tired of riding in the rain. I was at school late today working on stuff for next year, its my taper week, and I decided to sit out getting soaked today. I'm kind of grumpy because I'm tired and because I feel guilty for not wanting to get wet. But the race is Sunday, I'm active enough to keep the muscles loose. Tomorrow is a complete day off and we're going to see a UH Baseball game, then Friday and Saturday are mega-short keep loose workouts.
1 x 150- Warm-up
2 x 200
3 x 100- 1:30
1 x 650
Cruised the swim today. Stretched it out, relaxed it, tried to find that good stroke, good catch, good finish.
Was supposed to ride today but it was raining at home and, frankly, I'm tired of riding in the rain. I was at school late today working on stuff for next year, its my taper week, and I decided to sit out getting soaked today. I'm kind of grumpy because I'm tired and because I feel guilty for not wanting to get wet. But the race is Sunday, I'm active enough to keep the muscles loose. Tomorrow is a complete day off and we're going to see a UH Baseball game, then Friday and Saturday are mega-short keep loose workouts.
Wednesday, May 4, 2011
Get Intense But Tapered
Ride Day
time- 1:21
distance- 24mi
Worked hard today, just like my plan was. It felt good to get out on the bike and try to maintain a good, quick cadence and good aero positioning. Honestly, I'm not convinced I have my bike set up quite correctly and I think I might take it to IT&B this weekend for a pre-race fitting. You know, because that might make the difference between the podium and not...Actually, comfort is important and feeling like I've done everything I can to be ready includes some TLC for my gear.
It rained some today, but that's alright. Wasn't too heavy and I was feeling kind of hot anyway. Tomorrow I have an easy swim and an intense run. I'm hoping the weather cooperates.
time- 1:21
distance- 24mi
Worked hard today, just like my plan was. It felt good to get out on the bike and try to maintain a good, quick cadence and good aero positioning. Honestly, I'm not convinced I have my bike set up quite correctly and I think I might take it to IT&B this weekend for a pre-race fitting. You know, because that might make the difference between the podium and not...Actually, comfort is important and feeling like I've done everything I can to be ready includes some TLC for my gear.
It rained some today, but that's alright. Wasn't too heavy and I was feeling kind of hot anyway. Tomorrow I have an easy swim and an intense run. I'm hoping the weather cooperates.
Tuesday, May 3, 2011
Taper Intensity
Swim Day
1 x 150- Warm-up
2 x 250- 4:00
1 x 500- 7:30
2 x 300- 4:30
1 x 200- 3:00
1 x 100- Cool down
total- 2050yds
Run day
time- 30 minutes
distance-?
Ok, so I lied yesterday. I said that Tuesday (today) would be the intense run day and Thursday would be the intense swim day. Then I looked at the plan for those days and decided to switch it up. So today I cranked my swim and cruised the run.
And you know what? I'm happier with this swim than I have been in a while. I made all my time standards, my stroke felt strong, and it was pretty good. I'm mentally focusing on the finish on the stroke, getting my shoulder to my chin, and getting that elbow high for a good grab.
I got an artificial boost early in the workout when I was nailing the 250 and getting tons of rest. "Hell yeah," I thought, "I'm killin' it." OR I had given myself more time that normal. if you guess the latter you would be correct. Never the less, by the time I realized that I was well in to the 500 and shrugged it off. I'm trying to prepare mentally for surviving the mosh pit start and finding some clear water to get my stroke working. The key to my swim will be not getting bogged down early and being right behind the lead group. I won't be with them, but I should be able to be in the front of the first chase group. Then sticking to my stroke cadence and length, and bringing a good finishing kick to the last quarter.
I decided to run without my Dirtbag Distance Determining Device today for two reasons. One, this is taper week and I was on high cruise, so I don't care. Two, it was pouring right before I left on my run and strapping my phone to my arm in the rain seems stupid. The Weather Gods did smile upon me however. I had gotten my shorts and toe shoes on and was ready to rock when the skies opened and a torrent of rain poured forth. Damn, its going to be a wet one today. Then the wife came home so I walked her inside and she gave me a space pen that writes upside down and underwater for Teacher Appreciation Day (Week? I should know this.). Very cool. And by the time I was done playing astronaut the clouds had either rained themselves out or moved on to soak someone else's run. Off I trotted. Big run happy for today was it was perfectly split. I turned around at 15:00 and arrived back at my house at 30:23. Can't get much closer than that. There was no heavy breathing or pain involved, this is not my hard run for the week, yet this still pleases the Dirtbag.
Tomorrow will be the high intensity ride for the week. I hope the rain stays away.
1 x 150- Warm-up
2 x 250- 4:00
1 x 500- 7:30
2 x 300- 4:30
1 x 200- 3:00
1 x 100- Cool down
total- 2050yds
Run day
time- 30 minutes
distance-?
Ok, so I lied yesterday. I said that Tuesday (today) would be the intense run day and Thursday would be the intense swim day. Then I looked at the plan for those days and decided to switch it up. So today I cranked my swim and cruised the run.
And you know what? I'm happier with this swim than I have been in a while. I made all my time standards, my stroke felt strong, and it was pretty good. I'm mentally focusing on the finish on the stroke, getting my shoulder to my chin, and getting that elbow high for a good grab.
I got an artificial boost early in the workout when I was nailing the 250 and getting tons of rest. "Hell yeah," I thought, "I'm killin' it." OR I had given myself more time that normal. if you guess the latter you would be correct. Never the less, by the time I realized that I was well in to the 500 and shrugged it off. I'm trying to prepare mentally for surviving the mosh pit start and finding some clear water to get my stroke working. The key to my swim will be not getting bogged down early and being right behind the lead group. I won't be with them, but I should be able to be in the front of the first chase group. Then sticking to my stroke cadence and length, and bringing a good finishing kick to the last quarter.
I decided to run without my Dirtbag Distance Determining Device today for two reasons. One, this is taper week and I was on high cruise, so I don't care. Two, it was pouring right before I left on my run and strapping my phone to my arm in the rain seems stupid. The Weather Gods did smile upon me however. I had gotten my shorts and toe shoes on and was ready to rock when the skies opened and a torrent of rain poured forth. Damn, its going to be a wet one today. Then the wife came home so I walked her inside and she gave me a space pen that writes upside down and underwater for Teacher Appreciation Day (Week? I should know this.). Very cool. And by the time I was done playing astronaut the clouds had either rained themselves out or moved on to soak someone else's run. Off I trotted. Big run happy for today was it was perfectly split. I turned around at 15:00 and arrived back at my house at 30:23. Can't get much closer than that. There was no heavy breathing or pain involved, this is not my hard run for the week, yet this still pleases the Dirtbag.
Tomorrow will be the high intensity ride for the week. I hope the rain stays away.
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