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Ha indeed!! I am getting good practice at this lately – as the weather conditions we had in St. George 70.3 in September was biblical LOL!
Womp womp wommmmmmp.
Well shit. I wasn’t expecting you’d say that.
I def. don’t want to race just to race. I want 100%. Perhaps I’m a little over zealous here in my ‘come back’ season.
With this observation – what then would you recommend if I were your athlete at this point, having already paid for this weekends Half and the one in 3 weeks?
I feel like I’m flirting with injury for sure – so I’m not entirely surprised either. Is there some general advice you could give for me in terms of training for the 3 week out race once I rail myself this weekend? Maybe ‘Do that one for fun’zees?’ – as though that is even possible….but a nice thought. Ugh.
hey matt!
i raced 70.3 worlds at SG 9/18 (sidenote: in the most hellacious of riding conditions i have ever in my life experienced – that was the craziest shit ever, 20-30mph sustained winds, gusts up to 50. insane.) phew.
i took one week off to process, and have just started with 2 x 5-6mile runs and some 1hr spinning days since. My fitness was as 104, I’m down to 86.
i’d post my tss data but unsure how to attach it.
update. got a worlds invite. YAHOO!
“id like to thank The Academy, 80/20, and that backwards Giro helmet…”
yes – exactly.
during the HIM level 2 i just completed – i had an overall time goal of 6 hours or less; and it was just obvious to me that the training paces i was falling in (specifically long Z2 runs off the bike) – would get me there, so i didn’t question it.
but with the running specific plan, i wonder if there is a way to be sure you are training to yield a particular time/pace for your race event.
Perfect. Thats what I was thinking.
Do the run programs translate to improving TRAIL racing/running as well? I didn’t notice any trail specific. Basically trying to figure out how to both continue trail running this fall, while improving my road speed for HIM so that I can go back to Chatty next year – kick some 45-49AG’er ass – and get the true benefits of an aero helmet worn correctly *unless your wind tunnel tests show the reverse aero GIRO is in fact more aero – in which case, I should be the new GIRO poster child*
Thank you as always for offering your input!
Thanks David!
If my goal is in improving my HIM run….should I backburner another 70.3 this fall? Because I’d be looking at starting another training program now for that.
And just focus on running and pick a fall (oct/nov) HM? I usually trail run/race in the fall. But after this 70.3 and seeing how competitive I ‘could’ be with an improved run, I really want to work on this.
I’ll be headed to Montana for the summer where all I do is run/ride…trying to pin down what I should be focusing on!!!
CHATT 70.3 RACE UPDATE!!!
It was pretty incredible.
Based on all my data, I ended up landing on the following target for my race:
150AP / 165 NP – and to keep my HR below 155
Summary:
Swim was 1.4 with no current!!!! I had a leaky goggle that filled constantly the whole swim, had to stop and clear it several times. It was awful and felt like an eternity. – :40
Bike was awesome. I rode 153 AP / 169 NP. Race photos just released….turns out….I rode this great 2:46 bike split with my helmet on backwards. BWAHAHAHAHAHA. Notes to self: practice transitions. Who knew Giro Aero Attack was reversible! BBS predicted a 21mph ride. So, one must ponder if this cost me precious time? lmfao. Only one huge hitch in this ride – I lost a full bottle of calories.
Entered in run and hit proverbial wall immediately. Ran with a hydration pack of fuel so I started loading. Ate everything on course (unplanned of course) and prayed to gods.
Held a run/walk 11m/m pace for the first half. By some miracle I came back to life. At mile 6 my run truly began. The second half was exactly how I had hoped and trained for. Too bad an hour late. – 2:16.
Finished in my ultimate goal of sub-6 – with 5:54. 29th AG. 18th Bike!
Despite being so disappointed that I didn’t have the complete race I had hoped for – I truly believe that my training and fitness allowed me to pull it back in the road when everything was looking/feeling quite grim.
NOW. If I could just figure out how to get more competitive in my run. Was projecting about a 9:30/9:45 pace – which was totally doable. But I’d really like to be closer to 9!!!
Thanks David – I will certainly report back! Eager to see how it goes.
Re: the delta between AP/NP drafting vs. not, I’m not seeing that.
The only solo efforts recorded outdoors with the PM I have to go off are the following (both on a flat no hills course).
2 months ago – 2:41 (49 miles) / 144AP / 155NP / 2.89wkg / 1027 elevation / 18.2mph – so 11watts diff here. no drafting.
and this guy: which was a 2hr+ ride in which I drafted out with him, but rode on my own on the return leg. not much differential either leg in AP/NP.
total ride detail
2:18 (46 miles) / 166AP / 171NP / 3.33wkg / 879 elevation / 19.9mphdrafting out 1hr+
164AP / 1168NP / 20.3mphreturn solo 1hr+
171AP / 176NP / 19.7mphIrregardless, I think the 170NP is a good target and interesting your points about setting to NP vs AP. Would you recommend focusing on an NP target over say 5 mile lap avg of AP – regardless of the type of course (hilly/rolling/flat)?
Thanks!
