Closer...It's Race Week

It's race week.  The work is all done, and honestly this time is probably harder than putting the work in.  Yesterday morning the nerves started to set in when I thought, "One week from now I'll be done..."  It's crazy to think how much time and energy goes into building up to this one day.  And as so many people have said it's not the race that makes you an Ironman...it's all of the work that you put do leading up to the race that makes you an Ironman.  Like I said the work is done, now it's time to stay sharp and time to race!

I rode easy during computrainer class this morning keeping things at around 200 watts, and really not letting it go up any from there.  It's too bad because I would have liked to do this workout:

Warm Up: 15 minutes

Main Set:
3 x 5’
• 2’ @ 80% (cadence 100+)
• 1’ @ 90% (cadence 50-60)
• 2’ @ AT (natural cadence)
2 x 5’
• 1’ Right Leg
• 1’ Left Leg
• 30” Natural Build Up
• 10” MAX EFFORT
• 20” RI
• 2’ Big Tough Gear
2 x 5’
• 2’ @ 80%
• 1’ @ 90%
• 1’ @ AT
• 1’ @ 110%
Cool Down

I started packing last night and think I have all of my tri stuff ready to roll.  I did a pretty good job too of not packing too much stuff I think.  Besides my tri stuff all I need are board shorts right?  At this point I think I have about as many snacks as I do clothes.
 
Last night I took the dogs for a walk after dinner, it was dark which really sucks but whatever.  I saw a shooting star during my walk...you're supposed to make a wish right?  I thought you were supposed to...and so I made one.  More relaxing is on the plan for today, maybe a short 20 minute run...who knows.

Satisfied...

It's taper time, for me it's more of a time to get my mind wrapped around the task at hand and time to take care of the details.  I haven't ever flown to race somewhere, so this is a little different than other races I have done.  Other races I didn't have to worry about getting my bike somewhere because it was in my car with me, this time around that's not the case.  I can't "overpack" to make sure I have everything, so I've already started a list of stuff that I need to bring.  By the end of this season I had become very efficient with what I brought to races.  My last race I showed up with a backpack...and my bike...nothing else.  I saw people with coolers, multiple duffle bags, water bins...and other random stuff.  I feel like packing for this race is going to make me one of these people...hence the list.  I'll feel a lot better after I drop my bike off and get a quick spin on it with the race wheels.

This morning at computrainer the class did their first threshold test.  Seeing as I know where my numbers are I didn't test...instead rode a consistent effort and still held a high average wattage (272 watts) for the 30 minute test.  I had a ton left in the tank and was talking throughout the test to help encourage people.  It would have been interesting to see where I might have ended up had I pushed it, but I know better than that.  It's not time to drink the kool-aid yet.  I have put in the work, so now is time to rest up and let it pay off.  Swimming went well yesterday, and I plan on getting in the water every day to continue to build that confidence.  I know what I'm capable of in the water, and think I have set my goal to definitely be attainable.

Can't wait to Race!!

I have it...

I like watching this triathlon dvd called "What It Takes" which documents a few triathletes build up to Ironman Hawaii in 2005.  Peter Reid (who has won in Kona multiple times) said during the film that he needed something to "piss him off" prior to the race.  I think we can all relate to that in a way, I mean who doesn't like a little extra motivation right?  All I am going to say is that I have that little bit of extra motivation right now.

This weekend was my last big test.  I wanted to do a test ride of 112 miles for time to see what I could do  (Well originally it was just going to be 100...and at the start of the ride I was thinking 75...but then I said screw it!).  The plan was to go out easy and slowly increase the effort.  My nutrition was perfect, hydration was good and I was holding 250 watts by the end of the 112 miles.  I know how I have to ride Arizona, and am confident that I can bring it home.  My test was all done on the computrainer...so I now have 3 rides of 100+ miles on the computrainer in the last 3 weeks and prior to that 2 rides outdoors that were 100+ not to mention the great number of 70-80+ mile rides.  Yep I'm ready!  Back to Saturday...my goal time was somewhere around 5:00-5:05, but in the back of my mind I was hoping for sub 5...as the ride went on that sub 5 was looking more and more like a reality.  I ended up riding 112 in 4:56.  That was a huge confidence boost for me knowing that I can go sub-5 and feel good doing it.

Saturday was also computrainer at Endure It!  The set was as follows:

Warm Up: 15 minutes

• 3’ Easy
Main Set: 70 minutes
• 10’ @ 70%
• 1’ @ 80% - Cadence 50-60
• 9’ @ 75%
• 2’ @ 80% - Cadence 50-60
• 8’ @ 80%
• 3’ @ 80% - Cadence 50-60
• 7’ @ 85%
• 4’ @ 80% - Cadence 50-60
• 6’ @ 80%
• 3’ @ 80% - Cadence 50-60
• 7’ @ 75%
• 2’ @ 80% - Cadence 50-60
• 8’ @ 70%
Cool Down

It's officially "taper" time for me.  What that means for me is that I'm still going to train...just not with as much volume or intensity.  I plan on getting quite a few sessions in, just short in duration...basically just to stay sharp.  I'm not going to gain any fitness in this next 13 days, but I will gain confidence.  I know what I'm capable of and am just aiming for the best race I can have on November 21st.  Definitely looking forward to it!!!!

November 4th...Sorry I have NOTHING for a title

Not all that much to report today.  Had a good run yesterday, a good ride this morning, and I'm feeling fresh.  1 more big weekend of training to make sure everything is dialed in and I'm good to go.  Mentally things are coming around, so all in all things are good.  Big bike commuting day today, I'm already at 7 miles on my bike just commuting...another 23 at class and I still have at least 12 to go (home and back to school twice).  Today's class was some more aerobic work:

Warm Up: 15 minutes

• 2’ Easy
Set #1: 15 minutes
• 3 x 5 minutes
o 3’ @ 80% (250 watts)
o 2’ @ 75% (240 watts)
• 1’ Easy
Drill Set: 6 minutes
• 2 x 3 minutes
o 1’ Right Leg
o 1’ Left Leg
o 1’ Both **50-60 Cadence**
• 1’ Easy
Set #2: 15 minutes
• 3 x 5 minutes
o 4’ @ 80% (250 watts)
o 1’ @ 85% (270 watts)
Cool Down

Two weeks from today we leave for Arizona.  I checked out our condo online yesterday and it looks pretty sweet.  Looking forward to getting down there to relax before the big day.  Looking for the best race I can put together on November 21st.  If I put my best race together what will be will be and I have to be happy!

Happy Birthday Dad

Even though I know he doesn't read this...Happy Birthday Dad.  I really wish you were easier to shop for though!!!  And hopefully you'll want something good for dinner because I'm sure I'll be starving by then.

This morning was the usual Tuesday morning computrainer class at Endure It and we had 15 of 16 computrainers full.  The class was relatively easy:

Warm Up: 15 minutes
2’ Easy
Main Set: 28 Minutes
• 4 x 7 minutes
o 3’ @ 70% (220 watts)
o 3’ @ 80% (250 watts)
o 1’ @ 85% (265 watts)
• 1’ Easy
Drill Set: 10 minutes
• 2 x 5 minutes
o 2’ Left Leg
o 2’ Right Leg
o 1’ Both Legs
Cool Down

We varied the cadence a bit today, and the power numbers came easily!  I really had to hold back to keep the wattages down for the 70% time.  All good signs for racing in 19 days.  Wow that's a bit scary!  It's time to get the legs snappy and ready to go, so some shorter faster runs will be in order.  I would love to do a couple of them a day, along with that swimming thing.  I did get in yesterday and swam in control at a pace I felt I could hold for quite a while.  Let's hope some race day excitement helps with that.  Until then it's time to stay healthy and injury free!