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2014-07-18 8:22 AM
in reply to: ImSore

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
Originally posted by ImSore

Originally posted by LarchmontTri

Originally posted by Fred D

I'm coached this year, so I will have to check with him about what I will do. I think for most age groupers I would suggest a taper between 1-2 weeks. As Jim said, it's a reduction in volume but not all intensity. Most of us are simply not fit enough to taper for 3 weeks. Tapering helps 'freshness' but fitness is lost, follow your plan or coach, but I think a 3 week taper is just going to result in a decline of that hard built fitness that we all built this spring and winter. PS Musselman weather was crazy, but I had a good race. My race report is up...


Fred - just read your Musselman race report....DAMN!!! you had a great day - congratulations!!


I concur. Great race.

I really need to figure out how you and people like you ride so well on so few watts. With the winds, you put down a solid time, and your HR looked good too. I thought I've got my position looking pretty good, but I guess it probably still needs some work. Also not sure where your FTP is, but if in the 300 - 310 range, you probably had a pretty full tank heading into that run, and it showed. Great execution all around.

And really, over 300 miles riding over 5 days earlier that week? Crazy. Good job.


Fred congrats on great race in tough conditions and on winning your AG. I would say your execution was fantastic as evidenced by the great run you had even after a very tough swim. You did a great job pacing yourself on the bike and setting yourself up for a great run. It sounds like you're set to have a great race at IMMT.


2014-07-18 3:14 PM
in reply to: ImSore

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
Thanks all! My coach and I felt we would have been able to ride 10w higher and run would have been ok. My NP was 250, so 83% is not crazy conservative, rather as Rich said, there was lots left in the tank. I am having a recovery week and then back at it next week for 2 tough weeks. We are getting close!
2014-07-19 1:07 PM
in reply to: Fred D

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
29 days to go folks!!!

It's crunch time...hope everybody's training is going well.
2014-07-20 7:08 PM
in reply to: LarchmontTri


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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread

This is my biggest week coming up. Got a 125 mi ride planned with approx. 7500 ft elevation gain. Other than that, its not much different from this past week. Though I only got 9k swimming in this week, had a power outage at the gym where my pool is, so I missed a session.

Had a good swim workout though (for me) this Friday. Was averaging 1:37/100 yd on 1:45 for my 100 yd repeats. I was having issues on my Thursday swim for the last two weeks (probably carry over fatigue from my long Wednesday rides), my calves were cramping HARD towards the end, so I threw in some pull sets to keep the session going. I generally had avoided using a pull buoy because I didn't want to be one of "those triathletes," that rely on it as a crutch. But after using it, I realized that my hips must be low because I was flying in the low 1:20s/100 (again for me).

Also after all the "kick talk," and being not much of a kicker, I realized that I need to focus more on my kick and keeping my hips higher. I also stumbled across an article about "pushing" your hips down as your hands come up to your hips, and really focused on pushing the water back at all times, and not up (thus pushing my hips down).

Hopefully this is a breakthrough, and not just a good day. Or also, not just my fitness really coming together after all the tough weeks of training (though I wont complain about that!)

Good week last week though. 50.3 mi running, 222.22 (yes 5 2s!) mi bike, 9k yd swim. Hope everyone is healthy enough and mentally ready for the last push. Have a good week of training!
2014-07-20 8:31 PM
in reply to: LarchmontTri

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
I raced on July 12; so this past week has been a recovery week - which I needed; even doing easy workouts has left me feeling sore and tired. The week coming up is my highest volume week to date; capped with a 100+ mile hilly ride at IM race pace. One more heavy week after that, and I'm so ready for taper!
2014-07-21 12:12 PM
in reply to: lepfan72

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
I have a 100 miler on sunday with close to 5,000ft of elevation and I am going to do a 20min brick run after. That should be my last 100 miler before race day. Getting excited, getting nervous!


2014-07-22 8:09 AM
in reply to: dmbfan4life20

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
25 days to go! I've had a solid two weeks with 17 and then 18 hours of training last week so I think I've bounced back after 3 weeks of 11-12 hour training weeks and two weeks of being sick. I'm going to make the most of this week and next week because my last big workout will be on 8/3 and then I'll roll into a two week taper. Hope everyone's training is going well. Stay committed we are almost there.
2014-07-22 9:46 AM
in reply to: strikyr

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
How many miles is everyone planning on for their long ride 2 weeks out? Just curious. I have 70ish on my plan.

Had a great 100 mi/2 mi brick on Sat, a 4 mile run/2.4mi swim on Sunday, and 14 miles yesterday morning for my long run. I seem to be bouncing back some - my legs aren't quite as fatigued, or they're just performing better. It was also a much flatter route than usual. Who knows, but I'll take it.
2014-07-22 11:18 AM
in reply to: thedallasceliac


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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
I've been doing my long rides on Wednesdays, so I will be doing 100 mi 2.5 weeks out, I have 125 mi planned for tomorrow. I'll be doing my l last 18-20 mile run this weekend, then 15-16 mi the weekend after, then my real taper begins.

I'll be doing a 3 week run taper. I'm going to drop my run volume about 20% next week. I'll be doing roughly a 2 week bike taper, though next week my volume will be down about 10% from this week. I'll be swimming hard up until the last week. I'll try to keep the intensity up in all disciplines up to the last week, then besides a few threshold miles thrown into my runs, some strides, and maybe a few quick/hard intervals on the bike, I'll be taking it pretty easy that last week.

Glad you've bounced back, just have to keep that bounce going a few more days.
2014-07-23 6:37 AM
in reply to: thedallasceliac

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread

Originally posted by thedallasceliac How many miles is everyone planning on for their long ride 2 weeks out? Just curious. I have 70ish on my plan. Had a great 100 mi/2 mi brick on Sat, a 4 mile run/2.4mi swim on Sunday, and 14 miles yesterday morning for my long run. I seem to be bouncing back some - my legs aren't quite as fatigued, or they're just performing better. It was also a much flatter route than usual. Who knows, but I'll take it.

I'm not sure yet, as my coach hasn't said.

I am doing a 5hr ride followed by a 40' run this weekend at IMish efforts. Next week I have a really big week as I've scheduled a bit of time off from work to get in a few extra things as the last two weeks work has been really busy.

25 days!

2014-07-23 6:41 AM
in reply to: ImSore

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread

Originally posted by ImSore I've been doing my long rides on Wednesdays, so I will be doing 100 mi 2.5 weeks out, I have 125 mi planned for tomorrow. I'll be doing my l last 18-20 mile run this weekend, then 15-16 mi the weekend after, then my real taper begins. I'll be doing a 3 week run taper. I'm going to drop my run volume about 20% next week. I'll be doing roughly a 2 week bike taper, though next week my volume will be down about 10% from this week. I'll be swimming hard up until the last week. I'll try to keep the intensity up in all disciplines up to the last week, then besides a few threshold miles thrown into my runs, some strides, and maybe a few quick/hard intervals on the bike, I'll be taking it pretty easy that last week. Glad you've bounced back, just have to keep that bounce going a few more days.

You have maintained an excellent run volume from what I can tell. This will serve you well on race day I suspect. My run has been very consistent, however I am no where near the 50 miles a week you are reaching. Very impressed!



2014-07-23 11:17 AM
in reply to: thedallasceliac

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Subject: RE: Ironman North American Championship Mont-Tremblant : Official Thread
Originally posted by thedallasceliac

How many miles is everyone planning on for their long ride 2 weeks out? Just curious. I have 70ish on my plan.



Update: I'm going to be out of town and trying to fit in my long ride proved problematic, so I'm going to take next Thursday off and do another 100. This will be a good confidence booster, plus I think it's far enough out (by moving it back 2 days) that I should taper fine off it.

Does that sound reasonable? Sounds like most of you are doing 100ish at 2 weeks out.
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