Weekly Workout Totals 5/8/2006-5/14/2006, or Am I Really Tapering?

Here are the weekly totals:

Weekly Totals 05/08/2006-05/14/2006
Swim: 12250 yards in 4.12 hours; 24% of weekly workout time; approx. 1532 calories burned
Bike: Approx. 134.46 miles in 7.68 hours; 45% of weekly workout time; approx. 3647 calories burned
Run: Approx. 25.21 miles in 3.77 hours; 22% of weekly workout time; approx. 1969 calories burned
Strength: 1.45 hours; 9% of weekly workout time; approx. 363 calories burned
All Sports: 17.02 hours; approx. 7511 calories burned
Sleep: 8.57 hours avg./night
Stretching: 2.4 hours

17 hours doesn't look like much of a taper, huh? Last week I hit 17.61 hours, so in aggregate, the weeks look similar. No worries, though. Last week I swam 2.75 hours, biked 9.6, ran 3.93 and did 1.53 strength. So my bike, run and strength (I also decreased my total strength reps) are tapering down. Swimming not so much, and same will be true next week, but my bike and run will go down to not much at all. I'm starting to feel rested. My legs have plenty of spring in them while running (despite 3 brick runs this week). My legs have plenty of power in them (see previous post). My swim is coming around, and I think this Friday's TT will be good. So yep, I'm tapering, and loving it.

Last night I totally treated myself for dinner--I had pizza (more in a few minutes!), fried calamari (I removed a lot of the breading but added a lot of salt), beer, and angel food cake for dessert (I had some of that cake before today's ride, too). After tonight's meal, it's time to watch the calories and fats a little more closely, but I will be sure to replenish my glycogen every day.

Below is the usual data that I post as part of these weekly total reports. Enjoy!

Season Totals 09/12/2005-05/14/2006
Swim: 298600 yards in 105.25 hours
Bike: Approx. 3052.58 miles in 175.7 hours
Run: Approx. 1014.72 miles in 159.09 hours
Strength: 53.09 hours
All Sports: 493.13 hours; approx. 219671 calories burned
Stretching: 54.21 hours

Season WeeklyAverages 09/12/2005-05/14/2006
Swim: 8531 yards in 3.01 hours
Bike: Approx. 87.22 miles in 5.02 hours
Run: Approx. 28.99 miles in 4.55 hours
Strength: 1.52 hours
All Sports: 14.09 hours
Sleep: 8.49 hours avg./night
Stretching: 2.17 hours avg./week

Goals from Last Week:

• Average 8+ hours of sleep per night. DONE.
• Stretch over 2 hours for the week. DONE.
• Continue race visualization, and assemble race plan. ALMOST FINISHED!
• Stay on top of nutrition. DONE.
• Be careful to hold back during workouts when I am supposed to. DONE.

Accomplishments This Week:

• Nailed all my bike FT intervals at or above FTP.
• Got through 3 brick workouts quite well.
• Improved my 2.4-mile swim TT time from last week.

Goals for Next Week:

• Average 8+ hours of sleep per night.
• Stretch over 2 hours for the week.
• Finish race plan.
• Stay on top of nutrition.
• Remember all the wonderful people who've helped me get to this point.
• Pack!

Weekend Taper Workouts, or Why my Nickname is Crackhead

Click on the chart to see it full-size.

This is data from my SRM for yesterday and today's bike workouts. Both rides were done on the trainer, due to cold, wet weather in Chicago. Both rides were followed by :30 brick runs.

Last year when I was tapering for Ironman Wisconsin, I posted information about some of my taper workouts to the tri-drs LISTSERV. Not in as much detail as here--just the minutes at each level. This prompted a gentleman to give me the nickname "Crackhead," as I guess these workouts might be considered a little intense. Last year they seemed that way to me. Not so much this year! These follow the pattern I've been doing for months now. Although doing 3 brick workouts in a week is a little, well, unusual.

There is a ton of information that can be gleaned just from the above charts:

1. I'm feeling good. Look at the normalized watts for the HIM and FT intervals. I was especially happy to hit 193 on today's FT interval. So, it was only for 10', but it was an effort to hit that.
2. I must be very fit. The average HR for the HIM and FT intervals is the lowest it's been. THAT is way cool--to be able to churn out the watts EASILY (and don't worry, I zero offset the SRM every time I ride so I know these numbers are correct).
3. I have gotten stronger very quickly. The NP for the HIM intervals is the same as what my FTP was just about 4 months ago.
4. I can execute 2 fairly intense rides (with brick runs, no less) back-to-back.
5. My cadence stays within the "sweet spot" of 85-95 RPM.

Last year I didn't execute my biking near as well as I have this year, and it clearly shows. It will feel really good to take this fitness into an Ironman (soon, I know!). It will be an effort to hold myself back on the bike ride, but hold back I will. Ironman riding is not about going as fast as you can go. My target NP for the IM ride is about 138, which is lower than the overall NP for either of the rides above. It will still feel like I "rode the bike," but should leave me fresh as a daisy (well, except for my stinky clothes and body) for the run.

Regardless of how I do in the race, I know I am going in with solid bike fitness.

Now about those 3 brick runs--they all went well this week. Today's run was amazing. I ran outdoors since it was not raining, and, gosh, it felt easy. My HR just would not go above "steady" zone, or Z2, yet I was running about 8:30/mile. I guess the 3rd brick was the charm, huh? Not to mention my running is seriously tapered this week (not so much on the bike and swim--see next post).

This year I have come to the realization that one of the greatest challenges in the Ironman run is being able to run at a pace that your stomach can tolerate. What I mean is, my legs are pretty tough now, but the feeling of "I want to stop" comes more from my stomach than anything else. It feels pretty darn good to me to run with as little as possible in my stomach. Yet I need to take in nutrition during the marathon or else I will just fall over. I am not worried about my legs' ability to muscularly keep going.

I've dialed in my bike nutrition to about 230 calories/hour. I'm burning 450-500 calories/hour while biking, so the 230 is a good number. On the run, I burn about 500 calories/hour, but it seems I can only tolerate 200 calories/hour, sometimes more, only liquid. If those calories came all from Gatorade, it translates to 30 oz./hour. No way! I drink more like 20 oz., but let's say 24 oz. because it will be warm. That's 156 calories, but since I will be swigging Coke and Ultra Violence, I'll hit my target, and I'll carry a few gels "just in case."

My guess is that most people feel better running with as little in their stomachs as possible. Which is why the less calories you burn (due to your weight and efficiency), the easier I think it is to have a decent Ironman run. This is not rocket science to me, yet it makes me wonder why more people aren't in a hurry to seriously improve their body composition, even if they aren't triathletes, but just runners. Sheesh, 5 years ago I was fat and inefficient and taking in all sorts of calories. No wonder I couldn't run for shit! Ah--the benefits of experience.