I haven’t written in 6 weeks, how time flies. What can I say… I’ve been BUSY! Training is getting long and it is hard to fit in my Family/Work/Life/Training. Having said that, I’ve done pretty well at keeping on pace. I had a bunch of travel in May and that was hard to get training in, but I did my best. I did miss some days, but have tried to balance out my one off day with my schedule. I did miss a few more runs than I had hoped, and it shows. It is hard to believe that I am half way done with training though. 3 months to race day! Or should I say “Event” day. I won’t be doing much in terms of racing. My goal has been, and will be, to finish, period.
I just finished week 11, which was my last build week of the first build block. Week 12 will be a recovery week, then I’ll have 3 more build weeks. This is truly build. I have biked and ran further than I ever have. I made to PR’s at 52 miles on the bike and 13.2 miles running. Swimming is still right at my PR of about 1.2 Miles in one session. I am seeing my bike speed increase just a bit too about 16 MPH, but my run has fallen. I did some reading on heart rate and burring fat calories so I slowed down. There are some limits on how many calories your body will use from food on an hourly basis. If you teach your body how to use the fat, then you can get twice as many calories to burn on your race day. The catch is you have to keep your heart rate in a target zone. In my case that is 141. I do a good job on the bike with this, but the run is very hard. My rate last year for running was around 160, so running at 141 feels like walking. My pace is around 12:20 now, but I hope to see that increase as my body gets better at this fat burring thing. I need that to happen for a variety of reasons!
I’m feeling pretty good so far. My knees are really feeling the runs, but the swim and bike are going well. I’m wondering if some sort of compression sleeve will help my knees as they feel like they are swelling during the run. My legs and feet are getting a bit of numbness after about 2 1/2 hours on the bike, but I’m trying out new seats and will be getting new shorts as mine are pretty worn out. I’m currently riding the ISM Road and I’m going to move to the Century. That is supposed to have more padding. I guess I’ll see.
I’m starting to look at nutrition on the go. I’m using GU’s both gels and Chomps. I’ll be trying out some Power Bars products as well as BLOCKs. I’m still looking for a liquid to drink on the run. I’d like to be closer to 300-400 calories per hour on race day, and these gels are only about 100 calories each. Also I want to put a water bottle in my aero bars on my bike. I think it will be a better way to drink and an easy reminder to drink more often. Staying ahead of dehydration is a big key to finishing.
Questions I have for race day are…
- How many bags do I need for T1/T2 and what are these “Emergency” bags I have heard about? Not sure what to add to those yet, or if I need them.
- Do I take all of my own gels/gu’s or should I use what the race offers?
- On my long runs, I am getting chafing on my chest. I used to cover the areas with Band-Aids, but I doubt they will stick for 26 miles. I might end up running with no shirt, even though I’m not a fan. After 8 hours of swimming and running, I doubt I will care any longer. TriSlide works well on the bike, but did not help on the run for me.
- What to drink on the bike/run?
- Do I need salt?
- To use bike shorts or tri shorts?
I’m not sure I ever went into what equipment I am using so here it is. If you get into this crazy sport you will find these are the big items. After these, there is still plenty of money to spend on parts and accessories for comfort.
- Felt F75, Aluminum with Carbon Forks and a Carbon Seat Post
- Brooks Adrenaline GTS
- iFitness hydration belt
- Pearl iZumi bike shorts and Tri Top
- Garmin 910xt Multi Sport Watch
- Speed and Cadence sensor
- Shoe Pod
- Speedo mid length swim suite and Speedo goggles
- XTERRA Vortex Sleeveless Wetsuit
- Eric @SQLPilot