Over the Hump

Above, the past two weeks of my Ironman Canada build cycle. The next twelve days will consist of decreasing volume and intensity; leading up to race day on August 26th.

The last big weekend of training is in the logbook, and my taper cycle is now underway. Friday was the usual 4000m swim, consisting of a 500m warmup, 400m drills and stroke counting (to ensure my strokes per length are consistently under 18, which means technique is dialled in), then a main set of 3x400m, 3x300m, 3x200m and 3x100m at Ironman goal pace, with one minute rest between each set of three. So it actually works out that the rests were 1:40, then 1:30, then 1:20 then 1:10. Cooldown was 100m of backstroke. I had some trouble holding the clock during a couple of the middle sets, but rebounded and finished on pace. I was a little worried about the main set; I would need a better swim sometime in the next week to feel like I was on target.

Saturday was the last long ride, 180kms; with the first 100km at Z2 aerobic pace (60-70% of max heart rate) and the last 80km at Z3 (70-80% of MHR), or roughly Ironman race pace. I wanted hills and rolling terrain for the first 100km, so I rode west on Highway 22X to Elbow Falls, then returned via Millarville where I stopped and refilled my bottles. From there it was a flatter 80km route out past Indus then home for the tempo effort. I find it easier to maintain a more consistent tempo pace on the flats, where I can get aero and hammer away.

The ride was followed by a ten-minute transition run, which fortunately gets easier every week. My ride time was 5:24, which was not as fast a pace as last week’s 200km epic, but this ride had more hills, and a south crosswind that couldn’t decide whether to help me or not. However, it was my fifth-fastest pace for a ride of 180km or longer, so the cycling fitness is right where it needs to be. Late Saturday afternoon, I did a thorough stretching session in preparation for the last long run the next day.

I hadn’t really pushed the run pace the last few weeks like I felt I could, so Sunday’s 2:20 run was my last opportunity to see what the running legs had in them. For Ironman training, the long run is always done the day after the long ride. This forces you to run with fatigued legs, much like on race day. However, I could tell in the first couple of miles that Saturday’s ride hadn’t toasted them (a very good sign)! Feeling fresh, I ran the first third at sub-8 minute/mile pace, the next third at 7:40ish/mile, and the last third at sub-7:30/mile, to finish with a personal-best long run pace of 7:39/mile on 18.3 miles. Another piece of the puzzle had just fallen into place.

Monday was a rest day, but on Tuesday morning I had a 2000m swim at anaerobic threshold. I usually dread these workouts because it means over thirty-five minutes straight of extreme discomfort, sort of like getting a tattoo or watching Canadian Idol. After warming up I started out at a casual pace, but found with each look at the pace clock that I was making good time. Good to go, I thought, and dug in a little deeper. The laps flew by and I closed out with two of the fastest 100ms at the end, for a non-wetsuit PB (personal best) on 2000m. That was the swim I was looking for, and the final piece of the puzzle!

The remainder of the next two weeks consists of sharply decreasing volume, with some intensity work thrown in to stay sharp. There is one more 4000m swim on Friday, followed by a 90km ride Saturday, and a short 1:15 run on Sunday. Aside from the other remaining weekday workouts, all I have to do is stay injury-free, and not put on any weight. This can be a challenge, because the metabolism stays in high gear even as the training volume decreases. More free time plus hunger, could add up to unwanted race-day baggage!

Coming up: Ironman Canada course preview, strategy, and the important elements to successful triathlon racing. (Hint: there are more than three!)