Week 14 Hitting Hard

2021 IRONMAN CHATTANOOGA TRAINING

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WEEK 14 – June 6, 2021

Most of my subject matter for these weekly write-ups comes from the long Saturday bike ride.  That’s when I do most of my thinking, as I sit on a bike and sweat through 3.5 hours of riding.  But when I sit down on Sunday to wrap up the week, I sometimes can’t recall anything about what I was thinking about on the previous days’ ride.

There were a couple of notable things about this week. I added an 8.5 mile run on my off-day Monday because I was traveling last Sunday and decided to push it to Monday, so Week 13 is short one run, and Week 14 added an extra one. Not a big deal, but that meant I would be doing back-to-back run days.

On Thursday, I raced a 5K, which beat me up a little. And also lead to moving a planned ride to Friday, which would precede the long ride on Saturday. So basically, I was messing with the structure of the plan and screwing up built-in recovery between bike and run efforts. On Saturday, I could feel some fatigue in my thighs when I started.

I made a couple of tactical mistakes on Saturday. The ride was to be 3.5 hours long, so I needed to ride out for an hour and 45-minutes, but thankfully the wind was in my face heading out, so I figured I’d add an extra 5-minutes into the wind to compensate for the easier and faster return trip. That was a pretty good estimation, but as I kept hitting 20mph riding back home I thought I would need to add a little more extra time to the return trip. As I got closer to home I could tell that I should have skipped the extra couple of miles. I finished the ride in 3:37 instead of 3:30. Again, not a big deal, but I realized that if I ever need to add on to make time, it’s better to do it nearer to home instead of out in the middle of the ride.

The second mistake was not drinking enough to replace what I was sweating out. It was a hot day, and although I thought I was drinking enough, I really wasn’t. I have to learn this lesson over and over every time I train for an Ironman. When I finished the 61-mile ride, I was suffering and was contemplating skipping the 30-minute run that I was supposed to do. Somehow I found the strength to get it done. Afterward, I wondered and marveled at how I was able to handle the heat at the 2019 Ironman Chattanooga, which was a much longer day in much tougher heat. I guess that is what training, building, and acclimating are for. Live and learn, and drink more!!!

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I have to brag on my son Ben for a minute. He came down for a visit on Friday and mentioned that he thought about running the 5K that I had run but instead, he opted to run a 3K (I know, weird distance) in Rockford because there was a $300 prize for the winner like he was sure that he could win. He won and later said it was an easy win. 5:08 min/mile pace is what he averaged. I wish I had some of that speed! Well done, son!

Swims:  2 – 3000 yards

Bikes:  3 –  92 miles

Runs:  6 –  33 miles

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Sun Tans, Group Ride​, & Racing!

IRONMAN CHATTANOOGA 2019 TRAINING

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WEEK 14 – Monday 6/3/19 – Sunday 6/09/19

 

You sure are getting tan.

A few weeks ago I started getting compliments on my tan.  I never really notice getting tan because it’s a gradual progression for me, but others who are less tan than I seem to notice it quite easily, and are sometimes envious and will point it out.  I guess getting sun exposure and developing a tan is easier for a runner or triathlete, as we are outside doing our thing a lot.  But there are some downsides to getting tan.  First, the danger of exposing yourself to the harmful UV rays is pretty evident.  If I am heading out on a sunny day, I will always spray myself with SPF 50 or cover myself well.  Even so, I will still start developing a good tan.  The other downside is triathletes can develop some really strange tan lines.  I generally wear mid-length socks that will protect my lower leg from the sun.  Also, tri suits cover your thighs which leaves just a small portion of your leg exposed for tanning.  That’s a weird look.  Wearing a hat also adds to that weird tan line on your forehead, like pro golfers get.

It’s not like I seek out sunny days to exercise – I take whatever day I get and prepare for it.  But when it is sunny, I make sure that I place more emphasis on protecting myself from the sun than getting that envious tan.

 

Group Ride!

Riding with my teammates and buddies is always better than going alone.  Last week Dave was in town but I wasn’t, so we couldn’t do the Saturday ride together.  But Dave ended up making a return trip to visit this weekend, and he coaxed Jeff to come down from the city and do our 3.5-hour ride, 1/2 hour run Saturday workout together.  The weather turned out great for us, except for that pesky wind that always seems to be in our faces in the second half of the ride.

We turned around a little before making it halfway out from home because we thought we were going to need to fight the wind back home.  But we ended up having about 15 extra minutes we needed to ride, so we took a trip through a local neighborhood called Prestwick, a neighborhood where STYX lead singer Dennis DeYoung used to live back in the late 1970s and early 1980s.  We also saw an old neighbor Bill Goldschmidt out riding.  He was a dad who lived on the street that Dave lived on and I virtually lived on and a long time rider.  He was very excited to see us on the trail and we had a short but nice conversation with him.

We finished the ride and then headed out on a fairly easy paced 3.5-mile run that took us more than the 30 minutes the plan called for.  They let me hear it for making them run longer than what the plan called for.  Whatever, it’s good for you.

After a quick splash in the pool, some great conversation, and a nice lunch, we all headed back to our busy weekends.

 

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The required post-bike selfie that I demanded they participate in.

 

 

Racing

On Sunday, I once again drove myself to Batavia, IL to race the ET Batavia triathlon and did quite well for myself.  I ended up 27th overall and 1st in the Male 55-59 age group.  I was very happy with that result.  You can read my race report here:
2019 ET Batavia Triathlon Race Report

 

Week 14 Training Totals:

Swims: 3 total / 4600 yards > Rides: 5 total / 102 miles > Runs: 5 total / 25 miles

 

 

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Almost halfway done with this!  Here comes Week 15!