Tag Archives: IMCDA

Adapting and Readjusting Your Race Day Goals

An Ironman is such an unpredictable event. You never know what kind of things are going to come your way on race day. You try to mitigate as many possible issues as you can think of, but you can’t control everything. One thing you certainly cannot control is the weather.dartboard, target, bullseye, darts

Last year I competed in Ironman Lake Placid with the intention of going sub-12 and was faced with a brutal thunderstorm. The race officials eventually forced many people out of the water on their second loop of the swim and subsequently only counted half the swim and no T1 transition times. Since I felt I had lost some time on my first loop of the bike, I went a little too hard on the second loop of the bike to try to gain lost time and ended up hurting myself on the run. While officially my time was under 12 hours(11:52), I know that the real time was still a 12:40.

Heading into this 2015 season I signed up for Ironman Coeur d’Alene with the goal of a sub-12 time again. I have trained all season with this intention in mind too. I chose Coeur d’Alene because of its northern location and typically cooler climate which I prefer. Sometimes when you become so focused on a goal for so long, it becomes hard to give that up and change. Change is never easy.

Today we are faced with temperatures reaching solidly into the triple-digits in Coeur d’Alene, ID on race day. This is unheard of for this part of the country.  But, just like when you have a tire go flat or losing your bottle of nutrition, you must adapt. Therefore, my sub-12 hour goal has now changed to more like a sub-17 hour goal, or just plain survival. We can whine and complain about it all we want, but I think a true “Ironman” accepts the challenge in front of him/her and figures out how best to deal with it. The obstacle in front of us has changed, we must figure out how to deal with it. Speed becomes a relative term at this point. It may end up being our most demanding event ever and the one we will never forget for sure.

CdA 10-day Weather Channel Forecast
CdA 10-day Weather Channel Forecast

Dealing with the Heat

Nothing like an post-race ice bath! Ahhh!
Nothing like an post-race ice bath! Ahhh!

I am started thinking about some some tips and things to help deal with the heat, so here they are in no particular order…

  • Hydrate early & Often – start taking in electrolytes the day before the race as well as race morning. Severly limit or avoid alcohol too. 🙁 I will save that for after the race I guess.
  • No wetsuit if over 76.1 def F – Although it may be cooler in the morning, if the water temp is over 76.1 you risk dehydration earlier by wearing your wetsuit. Not to mention that you are inelidgable for any AG awards( I don’t really have to worry about this).  This was a lesson I learned from my coach who wore his at LP a few years ago and was dehydrated when he got on the run. No sense starting out with a large hydration defic
  • Extra salt pills or Base Salt – I usually never do anything new on race day, but I just heard about Base Salt from Base Perfomance from zentri-598-christine-lynch-and-time-trial-tips.html” target=”_blank”>Christine Lynch when she was recently on the ZenTriathlon podcast. I did previously use salt caps, but this is absorded quicker through the mouth which I think is more effective. Jury is out on this one, so we’ll see how it works.
  • Cooling Sleeves – I recently picked up a free pair of cooling sleeves from the Todd Wiley Lake Placid Triathlon camp I attended last month. I didn’t realize how essential these might become to reflecting the sun off my arms and also provide some material to keep moisture close to the skin. I will pick up water at each aid station no matter what and pour it over them and the rest of me.
  • Nathan Handheld Bottle for Run
    Nathan Handheld water bottle
    Nathan Handheld water bottle

    This is another ZenTriathlon tip(I am going to owe Brett some donations after this race). I will keep this bottle filled with ice water at each aid station and slowly drip it over me during the run. The coolness in my hand should also help keep my blood cooled too.

  • Jump in the Lake?! – The run course at IM CdA is on a path that follows the shoreline of the lake. Perhaps we will be able to just jump in the water every so often and cool off. Not sure if that would break any rules, but it might be an option.
  • Eat Amrita Bars! – Sorry I could not resist this one! But seriously though…it becomes very difficult to want to eat when it is really hot, but not doing so is a sure way to a serious bonk. Plus, Amrita Bars are even more yummy when they are soft and gouey!

Also, here is a great little Ironman Coeur d’Alene “Cheat Sheet” from Coach Jen Rulon

Be Safe out there! Any other tips are greatly appreciated too. Use them in the comments.

IMCdA 2015 Training Log-Week#24(June 8-14)-Taper Week 1

Ahhh the old love-hate relationship with tapering continues. While greatly anticipated, this break in training and the general feeling of malaise that comes along with it I did not. I guess you can’t have everything.

The Ironman Lawn…

I was finally able to get my lawn looking somewhat manicured with some extra time on my hands now. I had been cutting the front mostly so that it at least looked well kept from the street. The back was another story. I had cut a few sections so the dog could go do his thing, but most of it had grown so high it was going to seed. When my dog ventured into that territory I would see him occasionally jump high into the air as of the long strands brush up against his belly. Kind of entertaining.

Training-wise things were actually going pretty well. The somewhat shortened workouts had high intensity and I felt good while I was doing them. I had one of my best tempo run workouts of the season on Wednesday with a solid 7:50 pace in Zone 3.

FTP Test Gone Bad…

I had a 3 hour bike planned for Saturday, but I decided to break it up into a 1 hour FTP test on the trainer followed by a two hour easy ride on the road.  I wanted to get an accurate assessment of FTP before my race. I felt it was also a good time between resting a bit and race to do it. I was hoping for a little improvement over last year(253 watts), but what I got at the end was nothing like I could have expected.

TrainerRoad 20 minute FTP Test Result
TrainerRoad 20 minute FTP Test Result

Obviously a bug in the TrainerRoad iPad app. Despite this issue I was able to calculate my FTP to be around 248 watts based on this test. A little depressing that I lost 5 watts, but really 5 watts isn’t that big a deal really. Perhaps it will help me to chill a bit on the bike. The main reason I wanted to do the FTP test was so I could plug in accurate number on Best Bike Split and get an idea of my race plan for the bike leg. It looks like it will be just a smidge slower than my bike leg last year at Lake Placid. You can check it out here if you are interested…

Bon Voyagey Bike…

On Sunday I had to take my bike down to Keswick Cycle in Glenside to drop it off for the TriBike Transport pickup on Tuesday. I finished up some last minute maintenance, did a final cleaning and removed the pedals. I also ordered the additional gear bag option too, so I loaded a duffle bag with my wetsuit, aero helmet, spare tubs and some tools. The TBT website said only pack aero helmet if in a hard case, so I put it in a cardboard box with some extra packaging materials too. Hopefull that should be ok. I filled out a couple forms at the shop and handed my bike over to the guy at the shop. Bon Voyagey! See you in Coeur d’Alene!

Endurance Sports, Race, Sports, Triathlon, bag, duffel, gear, multisport, tri
Gear bag packed up for TriBikeTransport. Aero helmet in box, wetsuit, tools, bike bag & tools, tubes

I stopped at a nearby Chipotle for lunch before heading to Whole Foods in Plymouth Meeting for our monthly stock-up on organic, frozen fruit. WF was rather crowded, so I was happy to get out of there.

I still needed to do a 1-2 hour run when I got home. It was brutally hot & humid and I was really not into it, so I decided to just run on the treadmill. I tried to load up this FitTrip app on my iPad which shows point-of-view(POV) trail running videos coordinated to your heart rate. Well it didn’t work so well. Downloading the videos took forever and then when they finished it would pop up a message saying it failed! WTF! I eventually got one to download successfully and then it would not connect to my HRM using the ANT+ dongle. Ugh!

I finally gave up and just watched some similar videos on YouTube which worked fine. I had unfortunately wasted a bunch of time trying to get that working. I ended with only about a 7 mile easy run, but I figured that was good enough.

Geekin’ Out on Training

Training volume this week was basically chopped in half. Still managed to miss one of my 3 strength training workouts though. No sense is cramming now right?!

Training Peaks Training Calendar IMCDA Week 24
Training Peaks Training Calendar IMCDA Week 24
Training Peaks TSS-Volume IMCDA Week 24
Training Peaks TSS-Volume IMCDA Week 24

A few red marks on the old HRV training guide this week. Body is recovering a bit so this is expected. Hopefully next week things will pick up a bit.

iThlete HRV Training Guide IMCDA Week 24
iThlete HRV Training Guide IMCDA Week 24

The PMC chart shows the plan for the taper. The pink line dropping is the fatigue withering away with the form(yellow) increasing. Fitness(CTL in blue) declines a little bit, but it will be worth it.

Training Peaks PMC Chart IMCDA Week 24
Training Peaks PMC Chart IMCDA Week 24

The HRV timeline took a bit of a nose dive during this first week of taper. It make sense since I felt a little crappy. Things ended on a high note on Monday AM so it looks like recovery/taper is working. Hope that continues until race day.

iThlete HRV Timeline IMCDA Week 24
iThlete HRV Timeline IMCDA Week 24

That’s all for this week. Next week things should get easier and hopefull start feeling great again.

IMCdA 2015 Training Log-Week#22&23(May 26-June 7)-The Last Push


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