Since there was a dedicated thread to the M35-39 field at IMAZ, I thought I'd drop a mini report in here just to give you guys an idea of my recent training and how the race went down. This past racing season has been just that...lots of racing for me: 13 tris in total since the beginning of April: 5 sprints, 5 Oly, 2 1/2IM and IMAZ. On top of that, I ran Chicago Marathon last month.
Swim: 1:02 (went low 58 here two years ago). Volume wasn't particularly high, with an average week of about 7500y in the 2 months preceding the race. Put in one bigger week of 15K one week out from the race.
Bike: 4:45 on 213AP/218NP. 170lbs. Pix here: http://www.finisherpix.com/...a-2014/pbib/842.html (you'll notice some of the side angle shots aren't actually me...I accidentally claimed some without looking at the full pic...lots of us out there with the P-09 and Octane!). I was riding the Scott Plasma with wheel cover. #842
Rode pretty even from lap to lap, but allowed the power to drop a few watts on the return trip of the third lap compared to the first two laps. Fueled with ~900 cals of UCAN during the ride. Averaged about 4-5hrs a week on the bike throughout the summer, and did a 3-week build after the marathon averaging 9-1/2 hrs a week just to try to wake the IM legs up a bit.
Run: 3:00. Negative split by 20-30secs or so for the second half, most of which came in the last 2 miles. I like to mix 3-4 GU & water and carry it in flasks in my jersey pockets on the run. I take a sip every mile throughout the race and go through about 3 flasks by the time it's all said and done.
Had a good 8-week stretch in the spring when I was able to average 40 miles a week. But only went over 30MPW nine times since the beginning of May.
So I went into this race pretty undercooked from a training perspective and just tried to go off of experience (this was my 9th IM since 2008). Seemed to work. :)
Here's my Garmin 910XT file...I started the watch about 5 minutes early and the bike watts do not include zeroes, which is why the numbers here are different than what I stated above: http://connect.garmin.com/...n/activity/635094869
This race/season was more about having fun and not being stressed about the training nor the outcome (I had no intention/desire for Kona heading in, and turned down my slot). I have been more focused on coaching and spending time with my wife and 3-year old son than my training or race results. I'm certainly happy to answer any questions about more of the specifics of the race, the prep, my season, etc.
_________________________________
Steve Johnson
DARK HORSE TRIATHLON |
Swim: 1:02 (went low 58 here two years ago). Volume wasn't particularly high, with an average week of about 7500y in the 2 months preceding the race. Put in one bigger week of 15K one week out from the race.
Bike: 4:45 on 213AP/218NP. 170lbs. Pix here: http://www.finisherpix.com/...a-2014/pbib/842.html (you'll notice some of the side angle shots aren't actually me...I accidentally claimed some without looking at the full pic...lots of us out there with the P-09 and Octane!). I was riding the Scott Plasma with wheel cover. #842
Rode pretty even from lap to lap, but allowed the power to drop a few watts on the return trip of the third lap compared to the first two laps. Fueled with ~900 cals of UCAN during the ride. Averaged about 4-5hrs a week on the bike throughout the summer, and did a 3-week build after the marathon averaging 9-1/2 hrs a week just to try to wake the IM legs up a bit.
Run: 3:00. Negative split by 20-30secs or so for the second half, most of which came in the last 2 miles. I like to mix 3-4 GU & water and carry it in flasks in my jersey pockets on the run. I take a sip every mile throughout the race and go through about 3 flasks by the time it's all said and done.
Had a good 8-week stretch in the spring when I was able to average 40 miles a week. But only went over 30MPW nine times since the beginning of May.
So I went into this race pretty undercooked from a training perspective and just tried to go off of experience (this was my 9th IM since 2008). Seemed to work. :)
Here's my Garmin 910XT file...I started the watch about 5 minutes early and the bike watts do not include zeroes, which is why the numbers here are different than what I stated above: http://connect.garmin.com/...n/activity/635094869
This race/season was more about having fun and not being stressed about the training nor the outcome (I had no intention/desire for Kona heading in, and turned down my slot). I have been more focused on coaching and spending time with my wife and 3-year old son than my training or race results. I'm certainly happy to answer any questions about more of the specifics of the race, the prep, my season, etc.
_________________________________
Steve Johnson
DARK HORSE TRIATHLON |
Last edited by:
darkhorsetri: Nov 20, 14 9:22
