Ironteam,

 

What a great week. We had a hardcore long ride on Saturday with several folks riding further than they ever had before. We had Sedonia, Joan, Megan, and Captain Tom jumping off a boat into the middle of the bay at 8:00AM on Sunday morning (Escape from Alcatraz triathlon). We had an in depth pool session and some run technique review in Larkspur on Sunday. There was an introduction to race day logistics at the Sunday workout and the list goes on……

 

You survived another build set and now it’s time for us to back off and absorb all that work, letting our bodies regenerate and prepare for the home stretch into Race Phase.

 

We are at a critical junction folks. If you are having any unusual or new aches/pains, speak up now so the coaches know what’s going on and perhaps we can assist you in a finding a path to optimal preparedness and health. You really need to know your nutrition by now of be fine tuning it to perfection in the next couple of weeks. It’s crunch time people. You should know your per hour caloric needs on the bike and on the run by now too.

 

In today’s message:

 

1) The week ahead

2) Race week nutrition

3) IM CdA this weekend.

4) Dave Scott update

5) Calendar items

 

1) THE WEEK AHEAD:

 

Monday 6/15 - OFF

 

Tuesday 6/16 - SWIM

Warm Up

300 (G2=400, G3=500) L3

4×100 (CU,s,CU,s) L4 10” RI

On the CU focus on getting completely on your side with the lead arm fully extended and the stroking arm completing the stroke by your thigh, fully stretched before recovering. When recovering make sure you touch the hand in front before pulling (completely separating each stroke)

Main Sets

3×100 L5 on interval that give you 15” R

            Focus on pulling the water under your body. Never cross over center line, and do not pull the water outside your body space. Ideally you want to be pulling the water down the outline of your body

(G2=4×100  G3 = 5×100)

3×100 L6 on interval that give you 20” R

            Focus on a cadence that is SLIGHTLY faster than your normal cadence with the same effort and see how it effects your times. Try to find a balance between slightly faster cadence and the same level of effort that allows you a slightly faster time.  Not everyone will be ready to incorporate a faster cadence at this time, but some will.

(G2=4×100  G3 = 5×100)

 1×100 L8 swim strong throughout – focus on “holding water” or pressure against the water throughout the entire stroke – this will not be easy – your cadence may or may not be faster – swim stronger

500 L5 go through your inventory of stroke techniques:

            Balance, rotation, power, head in line with spine, breathing, exhaling, extension, front quadrant, cadence, holding water throughout the stroke and a little visualization of the swim, the crowd, and the swim finish

3×100 L6 on same interval as previous 100s and shooting for the same pace as on the previous L6s

(G2=4×100  G3 = 5×100)

Warm Down

200 L4 

Totals: G1=2400 G2=2800 G3=3200

 

Wednesday 6/17 - Run & stretch

 

                                RUN 90′ - Marker set run.

                                                                WU 30′ @ lvl 4

                                                                15′ @ lvl 5 (race pace) for distance. Record or remember distance covered in 15′. Use a track or GPS.

                                                                30′ pick-up run (6X1 minute pick-up runs to lvl 7 w/ 4′ lvl 5 between efforts)

                                                                15′ CD @ lvl 4

 

                                Stretch - Post run would be best. Floor work using flexibility stretches (Yoga).

·         Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw

·         Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ

·         Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw

·         Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel

·         Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel

·         Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel

·         Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel

 

Thursday 6/18 - BRICK (Bike & Run)

 

                                Bike - 30′ (TR-7 Pyramid) or short rolling hill ride outside.

 

                                Run - 20′ @ lvl 6 (immediately following bike)

 

Friday 6/19 - ATHLETES CHOICE DAY

 

                                Pick a discipline you want to work on for this 90′ effort. Stay aerobic and go easy on your body. Remember this is a recovery week.

 

Saturday 6/20 - COACHED WORKOUT - TRAIL RUN (16 miles)

 

·         Where : China camp State Park (San Rafael) - Miwok Meadows Trailhead. From Hwy. 101 in Marin County, take North San Pedro Road exit East and drive approximately 3 miles to the Miwok Meadows picnic area. The entrance to Miwok Meadows is the second one you’ll come across as you’re driving. You’ll pass the Back Ranch entrance before reaching Miwok Meadows. Drive into the picnic area or park along the road and walk in.

·         What : Marin Trails 20K run course. Trail map with elevation profile attached to this email. We will run the shoreline trail twice to get the additional 4 miles not on the map.

·         You must carry water with you on the run, come prepared for water stops at mile 2, 8, 10,12 & 14. Additional water stops may be placed if the weather is supposed to be hot.

·         Please plan to stay until the last runner crosses the finish line. (could be up to 3 hours)

 

Sunday 6/21 - OYO - Open Water Swim & 30 mile Bike

 

                                SWIM - 60′ @ race pace - Lake Del Valle, Shadow Cliffs (if certified), Aquatic Park or Lake Sonoma. Not sure if Johnson’s beach in Guerneville is                                                          open for swimming yet but it should be.

 

                                BIKE - 30 mile flat ride.

 

                               

2) Race Week Nutrition -

 

Over the next several weeks we will be presenting you with the race week fueling plans from several Ironman finishers to help give you an idea of how people have prepared their nutrition plans for Ironman. Hopefully you will begin to develop your own plan and pick up on a few items from these folks that might work well for you. You should practice some of these ideas leading up to your triple brick day as it is a pretty good simulation of a hard and hot day of racing.

 

This week - COACH NANCY…….

 

2 weeks prior

·         No alcohol

·         Pay extra attention to quality food

 

2 -4 Days Prior

·         Low fat

·         Quality protein and carbs

·         Electrolyte drinks

 

Day before

·         Electrolyte drinks

·         Higher carbs

·         Dinner at about 6pm usually go for chicken and rice of some kind, veggies, light on all sauces

·         Recovery drink before bed

 

4am

·         Recovery drink

·         Banana

·         Bagel and/or oatmeal

·         700-800 calories

 

6am-7am

·         Electrolyte drink

·         Gu right before start

 

Bike

·         Drink bottles have accelerade and omni carb (carbo pro) total calories (225-285 calories)

·         Carry 2 drink, mix for 2 more 

·         will stop once to make bottles or I am ok with taking the provided Gatorade, whichever sounds better (I just need to snack more when using Gatorade)

·         Special needs has 2 drink pre-made and refill snacks including Pringles which I may or may not want

·         Will take their Gatorade when my bottles run out, but then I need to eat a bit more because the Gatorade has few calories.  I switch because I don’t want the protein in the last hour before the run

·         Carry in bento box (broken into bite size pieces): turkey jerky, cliff bars, lara bars, luna moons, anything else that catches my fancy

·         I snack on the food as desired, it’s not essential for fueling

·         Endurolyte every 20-30 minutes depending on the weather and how I’m feeling

 

Run

·         I carry my own drink – hydraplex with omni carb (carbo pro) (285 calories)

·         Usually take 2-3 gus, eat bananas, as desired

·         Special needs has a pre-mixed bottle and Pringles (may or may not want them)

·         At some point I know I will switch to coke on the run but it is usually not before mile 18

 

Post

·         Recovery drink immediately (it’s my son’s job to remind me)

·         Another recovery drink 30-60 minutes later

·         Eat whatever I can get down, and if nothing sounds good – another recovery drink

 

Next Day

·         Continue with electrolyte drinks

·         Eat ICE CREAM !!!

·         Oh, and other good food J

 

3) IM Coeur d’Alene this weekend -

 

Ironteam’s very own Kristie Richardson (#2533), Caesar Garcia (#480) and Yi Hsueh (#2130) are all travelling to Idaho to go the distance on Sunday 6/21. You can watch them as they work their way through the course by going to http://www.ironmanlive.com and selecting Coeur d’Alene and then look for the icon for the Athlete Tracker function. Rumor has it a few folks from the team will also be in town to root them on. Be safe and have a good time if you are one of the lucky ones who are going.

 

4) Dave Scott Update - As many of you know, Ironman Legend and TNT national head coach for triathlon Dave Scott was hit by a car 4 weeks ago while out on a training ride. I sent him our best wishes from the team and he replied back that he has 20 pins in his wrist and very little mobility in his shoulder right now. He’s staying positive and hopes to come out to California soon for a visit.

 

5) Calendar Items - No finalized changes to report this week. We may be moving the East Bay Century to Sunday July 12th so we can have the South Bay Ironteam come up and join us for the fun. It depends on a lot of factors, we will keep everyone posted. Also, we have a great day planned for everyone on July 26th. Everyone is encouraged to sign up for the Catfish Crawl (Open Water Swim) in Cupertino. It’s a pristine lake for swimming that is only open twice a year for humans to get in. Goto: http://www.usaproductions.org/events/swim-series/catfish-crawl-southbay for more information. This event coincides with a memorial run afterwards to the grave site of Louie “Shrimp” Bompua and then the send off picnic for the Louisville folks. We are working on getting some east bay folks to offer up a room to crash in for the North Bay / RWC folks who are doing a triple brick the day before in Danville so they don’t have to do so much driving the next day.

  Sorry for the really long message this week, there’s just so much going on!

  Train smart and have fun this week.

  Your Coaches,

  Dave, Nancy & Doug

This entry was posted on Wednesday, June 17th, 2009 at 5:51 pm and is filed under 2009 . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.