BUILDING MOMENTUM
A lot of things can happen fast in this sport if you’re willing to focus. Up until late June (at the time of our C26 Triathlon Camp) I was more concerned with the move from Chattanooga than training and really didn’t think I would be racing this year.
The two weeks following camp, went to hell as well. Below is a screen grab from my Training Peaks.
There was lots of travel and moving, etc., and I didn’t really start finding a groove on things until July 9th when I got excited about mountain biking at Kettle Moraine, which is only 10 minutes from the family cottage.
Since that day I have been all yellow or green with a full Ironman training schedule. That’s basically 9 weeks out from Ironman Wisconsin and now 25 days out I actually feel like I’m in a decent position to do the race.
GETTING INTO THE BALLPARK
I had to swallow my “speed-pride” (especially as an older gentleman) and just work on building strength and endurance. The week following the above monstrosity I got in 12 hours of solid work. The following week I got 15, including two loops of the Wisconsin bike course.
That was literally a “3 day IM prep block weekend” that included an hour swim on Friday and a 1:30 run on Sunday. The weekend was “yellow” but I was quickly in the ballpark.
BIKE FIRST FOCUS
The following week was another 15 hours and felt good. Other than riding the course that time, I committed to staying on the trainer as sort of a fast track. Something about getting to the point of liking trainer rides really seems to give me a training boost. I normally hate it, but after a couple weeks I was looking forward to the grind in my mom’s garage or on the deck at the cottage.
RUN BUILD WITHOUT PAIN
Another thing I’ve been doing is doing a portion of my runs on the treadmill. Many times I will start on the treadmill for 20-30 minutes, then go outside to finish the run. I’ve found this really helps keep my pace in check with a controlled warm up.
FINDING SWIM SHAPE
Swimming is always a sticking point for me, so I have to really up the volume as the race gets closer. I built slow and manageable with workouts that felt good. Started with 50s and 100s and ample rest. Then built to some 3-400s… then got into 500s. I also did several pyramids to break things up. 50, 100, 150, 200, 250, 300, then back down. That is a quick 2000 without thinking much. (Thanks, Emily).
KEEPING IT EASY
If you’ve listened to the Crushing Iron Podcast, you know I’m a huge fan of warming up slowly. There’s something magical about starting slow, even in some pain, then feeling alive after 20 or 30 minutes. I have really taken that seriously this training period and think it’s making a big difference in my recovery as well.
Keeping it easy also translates to form. I’m always looking for the path of least resistance in my training. Not to take a short cut, but to let my body do what my body can do.
In swimming this means letting my body relax and be fluid. Engaging the core and lats, but being relaxed in the arms and mind. I am reaching, but not over-reaching. The lats are extending, but not to the point where it’s wearing me out. This also takes the pressure off the shoulder.
On the bike, it’s all about finding the right gears. Often I push the wrong gear on purpose to test myself and cement the muscle memory of what IS the right gear. I’m also focusing on a full pedal stroke and leading with my weak leg. I’m also working on core engagement to take pressure off my upper body. We should’t be “laying” on the aero bars, we should be resting there. Engage the core, be light on the arms.
With running, I’m both trying to let go and focus on a fluid stride that is driving by the core and hips. Ironman usually turns into a plodding contest on the second loop, but I’m working on training my mind to trust the form and my leg strength. Picking them up more than putting them down.
FROM HERE TO THE RACE
Now it’s all about keeping my head on straight and small gains. This is my biggest week of the training plan and instead of trying to crush it, I’m actually thinking about pulling back a bit. Instituting my 80% rule that allows me to cut some days back a little if I think it’s too much.
While I don’t think there is a ton of fitness to gain, there is certainly some. Like we talked about in yesterday’s podcast, your fitness is a sum of the days. Building/peaking keeps happening if you don’t go into a coma, then Taper is the time for the body to rest and repair, which are certainly “gains.”
IT’S MOSTLY IN THE MIND
“Baseball is 90% mental. The other half is physical.” – Yogi Berra
I’ve always loved this quote, and while it technically doesn’t make sense, it is a great test of our ability to suspend reality. How will we deal with the mental struggles out on the course?
That’s honestly the biggest part of my training process right now. Finding body pain and figuring out how I will deal with them in my head.
For me that starts with the bike. I’m already trying to talk myself through saddle, neck and shoulder pain. Sucking it up for one more mile… then another … then another. Just getting through it and moving on.
I truly think most of us don’t reach our potential because the mind talks us out of it. I know this race will be hard. I know I will probably hate my decision around mile 80 of the bike and mile 16 of the run, but it’s just one day.
