Countdown to Ironman: 2 weeks to go

21 02 2017

The hay is in the barn.

That’s it. The last big week of training is in the bag.

Coach emailed us all to tell us that we won’t get any fitter or faster now. It’s all about maintaining what we’ve already got.

And let’s face it, we’ve come such a long way. Literally and metaphorically.

The training plan featured one of our favourites – two runs in a day! The first one is an hour and hilly. I had an early flight to catch so I didn’t quite do the full hour, but I did some good elevation so I was happy with my 46 minutes.

The idea is to fatigue the legs and then get some recovery during the day before heading out for a longer endurance run. I guess the goal is to build stamina by running on fatigued legs. Because let’s face it. That’s gonna be happening on the day!

Summer had arrived in Wellington when I did the morning run, and then I did my evening run in Auckland as I was up there for work. It was sod’s law that when summer arrived in Wellington, I got drenched up north. It was bucketing down! But again. You don’t know what the day will be like, so you’ve got to go out in all weather.

I also used different shoes. I’ve been mostly training in Asics Cumulus, which I used for my morning run. A couple of weeks ago when I’d done the previous 2-run-day, they’d got drenched in the morning so I had to use my trusty pair of Hoka One One Clifton 3. Man, the endurance run felt good in those! Hoka shoes aren’t for everyone, but I love running in them. So I adopted the same approach for the second 2-run-day. And it had the same effect.

The week ended with another 180km ride, an opportunity to test out the nutrition plan again. But it also gave me the chance to try out my new race wheels, ready for the day. I only went out with the back one on as the front can be a bit more fickle in wind. My training buddy described my bike as a mullet – all party at the back! But I like the way the tyres match my bike!

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My main source of nutrition is Perpetuem which has worked really well for me this season.

Given we’re out on course for so long, my preference is to use the nutrition available on course, mainly so I don’t have to carry it all. I’ve been using Clif Bars in training, which are handed out, so that’s another tick. But I don’t really like the Clif gels.

I recently put in an order with Wiggle so decided to get some of their gels. I used them in my first half ironman and the helped me overcome a poor nutrition decision on the day. So I knew they’d be good for me.

My plan was to alternate Perp, bars and gels, saving the gels for the latter part of the ride, and taking it all on my watch alarm every 10 minutes.

With my trusty training buddy, we headed out on a route taking us from Featherston to just beyond Eketahuna and back again. We had no idea what the elevation profile was as we were supposed to try and get similar to Taupo.

Heading out it felt like there was a bit of a headwind, but nothing shocking, just enough to keep us honest!

Our main hope was to achieve the 180kms target in 7 hours. At our recent training camp I’d managed 7 hours 13 and Christina had got just under 7. We knew it could be done.

And we rocked it!

After turning round at 90kms and 3 hours 26 minutes, we were on track. We knew the wind would be a little more behind us, but we weren’t quite sure how much climbing there would be. We’d had some rolling hills so we knew there would be some.

I also took a No Doz for the first time at the turnaround. Caffeine has a proven effect on performance so I wanted to see if it helped. I drink heaps of coffee so it wasn’t like I felt an instant rush or anything, but I felt strong and didn’t fade.

The nutrition plan seemed to be working. We were flying.

Just after we passed through Greytown there was a sign saying Featherston was only another 11kms to go. My husband then appeared. I’d texted earlier to ask him to bring a spare inner tube and CO2 gas as I’d used up mine within an hour of the start after riding over a piece of glass. We were almost done, but I appreciated the effort and it gave me a little more peace of mind.

He mentioned he thought we’d have been pretty much done by then. But I looked at my watch – we were at 6 hours and 2 minutes with 10kms left to go. That was bloody good going!

I finished in 6 hours 21 minutes riding time. Not including a couple of toilet and water stops. On the day there won’t be a need to stop for water as that will all be on course. But I don’t actually intend to pee on the bike! I know some do, but it’s not my thing! Plus stopping for toilet breaks will give me the chance to stretch a little.

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We didn’t quite achieve the same elevation as we will at Ironman, but the terrain wasn’t dissimilar. So it was a pretty good simulation in all.

Even after a hefty week of training, the ride felt great. It was a huge confidence boost as we head into the taper.

Bring it on Ironman. I’m ready for you!

Stats this week

Swim distance: 5903m

Bike distance: 242kms

Run distance: 37.4kms

Total duration: 17 hours 16 minutes