IM Training- OY! Version 2.0

[Running Mommy]

Ok, can I just say I am a weather WEENIE! There is a real reason why I live in AZ. I like heat and I HATE cold!
So this am I get up and check our local weather stations website. "26 degrees feels like 21, 7-10 mph wind"... WHAT?! When did this happen and why didn't anyone warn me?? OK, I don't even have enough clothes to dress for that, plan b. Ummm do I have a plan B??! So I wait until 9:00- "36 degrees feels like 31"... ARGH! I can see my long ride slipping through my fingers. I'm imagining myself running after dark because I waited so long to get out on the bike. So at 9:30 I suck it up and pull the old steed out the door. I feel like the Michellin man in every cold weather cycling item I have- which isn't much. Long sleeve thermal jersey over short sleeve jersey, leg warmers, fleece c'dale gloves over my fingerless PI's, and toe covers. I coulda really used some ear warmers though! Brrr....
So I head up the hill and the sun feels good but the air temps are simply frigid, but I'm ok...Then I take the turn into the freaking wind. Holy Guacomole WHEN did I move to Chicago?? I expect to see Lise at any moment! You think I'm kidding??!!
It wasn't super windy- my guess would be 10-15 mph but it was enough to totally defeat me. I wanted to quit at 17 miles, then again at 30, then 40, then 50.... I FINALLY made it to 72 miles. I was going for 80 but I was already riding so slow I felt like it would take another hour to do those last 8 miles so I threw in the towel. My course up here is pretty hilly and my times suffered BIG TIME! Like 14 mph average big time! I HAVE to get stronger on the bike by April 9th or I won't make the cut off. The good thing about the race course is that it's flat except for the stretch up the beeline, but the beeline tends to be VERY windy- those yucky swirling hit you from every direction winds. OY!
72 miles- 5:00 on the nose. BAD!!!
So anyway I did manage to run 11 miles off the bike, but my nutrition was poor on the bike (didn't drink enough) so I felt pretty crummy most of the run. I did it in 2:16 - not good, not bad. I'll take it.

The rest of the week went like this:

Monday: 1 hour swim, slow as usual. Ok
3 mile run, legs SORE! SLOW!! 32:20

Tuesday: 2 hour ride. Good hard effort 31 miles
30 minutes strength training- stretching

Wed: 5 Mi run 53:11, good effort
1 hour bike trainer in evening- solid spin session

Thurs: 1 hour ride- med intensity 15.2 miles
1 hour pool- same old slow me

Fri- REST!

Sat: See above for carnage this day brought..

I made an appt for my baby to get a little tune up tomorrow, so I'll be off to the bike shop first thing. She was squawking at me the entire time. Chain is a mess! I was going to just clean it, but I figured I might as well take her in for a tune up since it's been awhile. The wrench at the shop was really nice when I called. He's fitting me in and "pretending" I had an appt since I'm in the middle of IM training and can't afford to be away from her for more than a few days. Cool guy for sure.

So, any advice from you vets out there on how I can get faster over the long distance. All I want is to average 15 mph. I'm not asking for much. But MAN it seems like I'm getting SLOWER!! argh!

Well, thanks for reading. Happy ride vibes to all!
Denise

[Nanci]

Denise,

I was listening to a podcast when I was out for my measely 45 mile ride yesterday (had to go with BF to buy a new truck first, ruined my plans for the lovely 80F day!) and it's this podcast called "Zen and the Art of Triathlon" which is basically this guy doing a weekly or bi-weekly talk about whatever he's doing that day. So yesterday he was doing this sprint night ride around his housing development, because he doesn't want to go out on "real" roads in the dark, and he's standing and sprinting over and over, and it's _so_ windy, you can just hear it in the background, and meanwhile, he's talking about his ride and other topics like lights, what he's wearing, his upcoming "personal" ironman he's going to do...He says "the wind is a killer, but wind is good, wind makes us stronger, we shoud be seeking out wind."

I remember a few months ago I was out exploring, got on some road that was in such poor condition I could hardly stand to ride on it. I had thoughts of calling BF to come get me and bring me over to another smoother road. What a baby! But days later, I hear a podcast with the same guy, talking about some horrifying road he's riding on, and how riding on rough roads makes us stronger and on race day, when everyone else is whining about a poorly paved road, if you've been training on one, it's nothing! It doesn't bother you, or upset you, or cause negative thoughts.

So that's a way of looking at uncomfortable conditions- they make us stronger, and in that, become _good_ things, things we should take advantage of and revel in and maybe even seek out.

Are you riding in aero bars? That will make you _much_ faster. I do a lot of standing, going up hills especially, which increases my average speed because I don't slow down as much. Also, keep pedaling on downhills, even though it feels good to coast. That will increase your average speed. Also, don't _let_ your speed drop below a set minimum speed. It's easy to drop off when you're eating or drinking or distracted by something- if you see your speed is dropping, stand and sprint to get it back up, then maintain it.

Like I'm the expert- but that's just what's worked for me. There's a section in my Long Distance Cycling book about riding a fast double century, but I've been skipping over it since I'm just in survival mode, but I'm sure it has actual training techniques and schedules to get you riding long distances faster, so you might want to check it out. It's an excellent book. VERY motivating. (Or I wouldn't be signing up for the 300k next month, and doodling around with a calculator figuring out how far 400k actually is...)

Which IM are you doing? Arizona? Isn't that a long ways away??? You sound like you already have an excellent base.

Oh- listening to more podcasts- Peter Reid says the IM is won during the run, so you have to be sure you are keeping that in mind in terms of learning to run faster. And I just listened to some lady yesterday, who placed second at Kona (in years past), Joanne something, who got off the bike and felt like quitting and could only walk and was in 19th place, but thought about a time she had won a marathon, and thought about those feelings that day, and how her body felt, etc. and tapped into that energy and soon was passing people and ended up second!

Nanci

[Lise]

Denise--welcome to Chicago!

That weather SUCKS, man. I am so impressed that you rode 72 miles anyways. You are really inspiring me.

I just got back from a 24 hour shift, delivered 4 babies, get this-- a Serbian, an Ethiopian, a Polish, and a Mexican baby. Three girls and a boy. All good. Taking hot bath, going to bed.

You rock! Nanci has great tips. Someday I'll ride long.

L.

[Running Mommy]

What an ethnic mix there! Good on you. What a rewarding job.
Yes, Nanci does have some great tips. I'm going to look for that book too. I am guilty of coasting downhill- which I know is not good. My hubby gets on me for that one when we ride.
Anyway, thanks Nanci for the tips, and thanks for the kind words Lise.
Have a GREAT week!!
Denise

[triflor]

I'm training for IM Lake Placid, and reading your posts makes me so jealous! I live in Montreal, so from November to April there's too much snow or salt on the roads to train... I'd go but I'd ruin my bike! So all winter I'm stuck on my trainer watching movies. Multitasking is great but it just isn't the same as a real ride. As for running, this week I was brutalized by freezing rain, everything was so iced up that running a block would have left me flat on my face.

[Lise]

I'm training for IM Lake Placid, and reading your posts makes me so jealous! I live in Montreal, so from November to April there's too much snow or salt on the roads to train... I'd go but I'd ruin my bike! So all winter I'm stuck on my trainer watching movies. Multitasking is great but it just isn't the same as a real ride. As for running, this week I was brutalized by freezing rain, everything was so iced up that running a block would have left me flat on my face.

Good for you, triflor! Welcome to the boards. I'm impressed that your mom and brother (especially your mom) are triathletes, too. Very cool. I got some Nordic walking shoes, which are waterproofed, heavy-tread running shoes. I went running on icy Chicago sidewalks yesterday in them, and didn't slip at all. Here they are:
http://asicsamerica.com/product.asp?...Y_ID=250001384

Plus which, my grandmother always said that red shoes run faster!

take care, Lise

[KSH]

WOW... all of that is really impressive! I wish I could go as far as you are going in the bike and the run!

OK... so you had some wind... and you had a slow day. Don't let it get you down.

I love the wind and the hills... because it makes me stronger. Also makes me prepared for race day. If there are wind or hills, I won't be complaining, I will be smiling... because I trained for it.

I also believe that maybe our times are slower sometimes... because we get a bit run down from all the training. I use to ride with a group during the summer... and I was typically up front, but some days I struggled to stay up with the back of the pack. My body just wasn't feeling it that day.

As far as getting faster on the bike... I am NOT an expert and I am certainly NOT training for an IM... but I know that my average on the bike went up... the more I rode. I also know that my average was faster when I rode with a group. When I ride alone, I slack.

Do you ever get to ride with a group? You might see faster averages when you are riding with others?

Also... I think you probably know this... but in a race you go faster... the adrenaline kicks in. For example, when I ride I typically average 16 MPH, but in a race, I average 18 MPH.

Anyhoo, best of luck and it sounds like you are doing GREAT!

[Running Mommy]

Hey Triflor- Kudos for you for taking on IMLP! The hills would do me in!
Thanks also KSH for your kind thoughts. I'm hoping to have the wind at my back most of the race. It's going to be my prayer the night before!
"Oh dear lord please keep the wind at my back and the tires from going flat"... Hopefully it works! Last year was a horrendous 30 mph crosswind, but the weather has been MUCH different this year. So I'm praying!!!
I'm going to need all of it I can get. I do agree that when I'm out there on the road w/ all those fellow Ironmen and women I'll be distracted from the pain. ha ha! I'm also going to get a new tri specific rig as soon as I get my taxes back (next couple of weeks) so hopefully that will help w/ both comfort and power. I just always get the feeling that if I was more comfy in the aerobars life would be better.

[triflor]

running mommy, your prayer is great! I'll be praying the same for you!
I wish you luck with the new setup too, comfort makes the biggest difference in the world, doesn't it!

[tprevost]

Running Mommy,

When/where is the IM you are training for? I am considering attempting a sprint later this year and am just LOVING reading your posts!

Tracy

[Running Mommy]

Im Arizona April 9th.
What sprint are you doing? You are going to LOVE triathlon! I feel like I'm so much fitter now that I'm doing three disciplines. I think I'm a bit more well rounded as an athlete.. HA! That just made me laugh as I AM a bit "round" anyway!!
Anyway, good luck w/ your training and feel free to drop me an email or PM if you have any questions. I've prolly made MOST of the mistakes you can make out there! ha ha
Denise

[tprevost]

I'm not sure yet but probably not until late summer or fall because I want to concentrate on my bike until then. Although I do plan to do a 5k sometime this spring and will be adding swim workouts purely to add some variety... so when the time comes I'll just have to 'up' my run and swim workouts and practice transitions (bricks?). I am pretty pokey though so I doubt I'll be very competitive ... as long as I finish... that's my thought at this point!

Maybe I'll come cheer you on so I can get an idea of how it all works!

Thank you for the encouragement, I REALLY appreciate it!

Tracy

[tprevost]

Running Mommy,

WOW! I just went on the web site for your event!!! YOU are da bomb!!!! I'll have to ask you more questions later but I am so excited for you!

Tracy

[Lise]

Hi, Tracy,

I'm absolutely with you--I love reading about her training! I've done several shorter tri's--two sprints, one super-sprint (1/2 a sprint), and three Olympic distance (1/2 an IM, double a sprint). The most helpful books I've found for "what's a tri like?" are Triathlon Training in Four Hours a Week by Eric Harr, and Slow, Fat Triathlete, by Jayne Williams. Both are for tri-newbies who need basic info.

A funny thing from my first tri--I'd read Eric Harr's book. He said to bring a towel for the transition area. So I did. A hand towel. WRONG! The towel is to put down on the grass and lay out all your stuff. ALL your stuff. I had a lot more stuff than could fit on my towel! A funny moment in my tri-history.

Best wishes to you, and welcome to the boards!

Lise

[tprevost]

Hey Lise!

I might actually go watch that IM just to stay motivated! I just read Slow Fat Triathalete and really enjoyed it! I'm going to get Eric Harr's book next as soon as I get a chance! You've done quite a few tri's! I am still trying to figure out what my first event might be. There seems to be fewer choices here than in other areas - I definately want a lake swim vs ocean; that much I know.

What do you plan to do this year? How much more prep time did you need (both in weekly hours as well as how far ahead of the actual event) for the Olympic distances vs sprints? - Running Mommy, I'd love to get your thoughts/experience on this as well.

You are just studettes, both of you!

Tracy