Semi Pro Triathlete Update - May 2018

It has been a few weeks since I last posted thanks to the demands of work and training.  There are a few things to share and update!

1. I'm healthy and uninjured!  This is the best news of all.  After struggling with various injuries in 2015, 2016 and part of 2017, I'm relieved to be able to train consistently!  I'm not yet performing like in 2014, but I'm really happy and am enjoying my current stint as a part-time semi profession triathlete.  Can you just tell by the smile on my face? :-)

Over-Under Intervals

2. Training is tough, but it is going well.  Trainer Road seems to be the right mix of volume, intensity and sometimes even rest.  The over-under workouts like the one pictured to the right take the most out of me.

At this point, there are just under 2 weeks to go until Ironman Wisconsin 70.3 and just under 8 weeks to go until Ironman Lake Placid.  It is hard to tell at this point how hard I'll be able to push in Madison, but I definitely feel on track for a strong Lake Placid.

Dash Stage

3. I'm riding a new saddle that promises faster results!  My trusty Cobb Max saddle needed to be officially retired after I wore through the cover.  After thinking about whether or not to get another Cobb, RCK (The Elite One) turned me on to the Dash Stage saddle.  I tried it out on his bike and found it remarkably comfortable despite the lack of padding, so I ordered the standard width model and installed it on the most winning bike ever made (i.e. my Cervelo P3).

What I found after riding the Dash Stage for a few hundred miles:
- The saddle more easily puts me in an aero position because it made me roll my hips forward which put me in the aero position more comfortably.
- The lack of padding was both good and bad. I have a better connection with my seat and feel better in control of my position and comfort.  However, I got a small saddle sore after riding the seat the first time on a longer ride.  I've found that changing my position on the saddle is helping with that soreness, so hopefully that won't be an ongoing issue.

4. Monday, May 28 was a day of rest. So glad to have it.

For those who are coming to Lake Placid in July, thank you and looking forward to your cheering and help.  For those who read here occasionally, thanks for that!  Later...

Powerman Michigan - Frankenmuth - May 6, 2018

After 18 weeks of training for Ironman Lake Placid, RCK and I did a short race check today at the Powerman Michigan duathlon event in Frankenmuth.  This event had three distances to choose from - super sprint, sprint and what they called "Classic."  We signed up for the sprint distance which meant 5K run, 30K bike and finish with another 5K run.  This event was a good choice for us because the training plan called for an Olympic distance triathlon, but there aren't any Olympic distance triathlons in Michigan right now.  The water is still too cold for open water swimming.  Powerman Michigan was a good substitute.

In thinking about this event, I was hoping for both solid run and bike times that would give indication that my training was on the right track leading to Ironman Wisconsin 70.3 about 5 weeks from now.

For the runs, my plan going into the even was to run the 5Ks in 21 and 22 minutes respectively. And i hoped to get a good power number during the bike that would show that to be a continued strength for me.

Here are the results:
5K run #1 - I ran 20:37, 6:42 miles at an average HR of 157.
30K bike - 52:24 with an average HR of 150 and average power of 210, normalized power of 215.
5K run #2 - I ran 20:27, 6:46 miles at an average HR of 159.

The positives of the day:
1. Those run times seem pretty solid.  Makes me think that 7:30 pace in Madison is possible and even makes me wonder about 7:20 or 7:15 pace.  If training keeps going well, one can hope.
2. The bike was pretty good.  I biked the fifth fastest time in the event, and I was definitely stronger on the second lap than the first.

The wishes of the day:
1. It seems like I should be able to push the bike harder.  210 watts is more than I've put out in competition before but it is a far cry from a 273 FTP.
2. I wish I hadn't tweaked my knee.  Not sure if this happened on the bike or if the uneven grass surface on the run did it. Either way, I'm not liking it.
3. I haven't found the extra gear yet while running.  Where is the close to 6-minute pace I could find during a 5K a few years ago?  I'm planning to find it again.

Thanks to Steph for getting up early today and being an awesome support crew, cheering section and event photographer.

In the finishing chute at Powerman Michigan

Congrats to RCK for his second place overall finish today at Powerman Michigan!  The pointy end of the field indeed!

It is always great to get your picture taken with a podium finisher!

Race Day Ready?

Looking over some of the current training data, I noticed the graph posted here and the pink and yellow line on the far right of the graph. Those two lines represent training stress and form, and they are currently converging. That's what we want especially before a short "C" level training race like tomorrow.

Will it be a fast day for an old guy or something better? Who knows and doesn't really matter. As long as it is fun, it is all good.

Tweet by Chrissie Wellington

	Chrissie Wellington (@chrissiesmiles)
5/4/18, 8:30 AM Who is racing this weekend?! Savour the journey & focus on the process, remember that any butterflies will disappear as soon as the gun fires, & that your perfect race isn't always when everything goes according to plan but when you overcome imperfections. Perfectly.

I am racing this weekend!

After almost two years away from multisport because of that damn plantar fascia tear, I'm back at it with RCK on Sunday in a sprint distance duathlon. 

Looking forward to the experience.