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IRONMAN 70.3 Training ...

Added on by Ray Insalaco.

My transition area.

I started the year laying down a good base to build on for my first IRONMAN 70.3, well actually it will be my first triathlon period at this rate.  I was flying a little too early in the year and decided to back off a little bit so that I wouldn't get burned out before the actual race got here.  Somehow I lost track of time and fitness before noticing that Timberman was only 8 weeks away.  Not sure how I missed that one, but now I am under the gun and working my ass off to get back to where I was two months ago.  I just finished week two of a four week block and I am starting to feel the legs coming back around.  

Yesterday i did my first dress rehearsal to see where I am and was mostly happy with the results.  It was a test for the bike and run using the nutrition plan that I have for the actual race.  The bike was better than I would have expected.  I was trying to stay around 85% of my FTP for an average.  To my surprise I managed to average 19.7 mph of my 28 miles test loop without exceeding my target effort level.  I never expected to manage that.  I will admit that I really should have drank about a half a water bottle more than I did on the bike.

My transition was 2:15 and I was out for my run.  I ran 7 miles at around a 5.7 mph pace.  I would have liked to be around a 6.3 mph pace, but that was the first time that I have tried running after a ride of that effort.  Although I was not as fast as I would have liked to be, I never felt the desire to slow down any or walk.

Post workout recovery!

I really need to start looking around for a couple of smaller local triathlons to do to get my feet wet soon.  I really would rather not do Timberman as my first triathlon.  Well that's all for now, off to get a massage.