Here’s the pre-race workout from Coach Tracey:
Warm Up:
200 choice
2 x (100 kk, 100 as 25 drill/75 swim, 2 x 50 stroke count descend 2nd 50 by 2 strokes)
Main:
6 x (100 fast on 2:00 then 50 very easy on 1:00)
Cool Down:
100 non free choice
100 kk
100 pull
2000m total*
*crazy conversion factor required

On Friday, I did my own workout in the Penticton pool. OMG, it’s hot in that pool. I guess the old fogies won’t get in if they don’t keep it practically tropical.

Saturday the camp started with a time trial of the Oliver bike course. I drove down with “exactly on time” Calvin so we arrived just in time for my 9:24 start time and his 9:28 start time (riders were sent off every two minutes to simulate race situations). My goal was to ride hard – as close as possible to race effort. Before starting each rider had to weigh in. I have to admit it was a bit tense at the start (simulated race feel worked) so I’m glad that we didn’t spend much time hanging about.

On the course, I rode hard trying to keep the effort up to >155HR. I drank 3 full bottles of gatorade and ate 4 gels. My time was ~2:55 (exact ride details coming). 31km per hour average. I was pleased with that effort. It’s exactly what I’d like to pull off in Oliver. Directly after the ride, they racked our bikes in transition and then sent us off on a 20 min brick run. After the brick, I weighed back in at 2lbs lighter. So even with drinking every 5 min, I still lost 2lbs. I’m surprised by that but glad to know that my nutrition seems to be reasonable. Someone lost 9lbs (whoops!), I’m thinking they need to work on their nutrition.

After the weigh in they had us eating, eating, and more eating. Then ~45min later, we went for a 20min swim in the lake. Lake was cold, but I felt great. The feel of the catching water in the wetsuit is awesome. I’m feeling real strong with the swimming this year. After all that, I went home for ~1hr showered, quick hot-tub and then went back to the Impact Coaching offices for some triathlon school.

It was interesting to hear some of the points about Kevin’s coaching/training philosophy. One particular point about INTENSITY OF FOCUS resonated with me. I think that’s one thing I find really rewarding about training for triathlons… if you are filled with purpose every time you go out and train, the results will come. I like training with this focused intensity.

Ok, so that was just Saturday. Phewph! I was hungry and tired. Real tired, like training for IronMan tired. It’s been a while since I’ve been that beat… and hungry.

On Sunday, I got up early to see my mates start off on the Peach City Half Marathon then I headed off with Calvin, Doug, and the pros for a 2hr run. We ran up on the KVR trail up above Naramata and it’s a beautiful run. After running with the pros for a bit, I settled into my own pace and had a great run. It wasn’t so great physically (basically, my body felt tired, crappy, and achy) but mentally it was an awesome run. I did some great visualization of the running path at Oliver… and realized that my body will still run at it’s rhythm even when its really really tired. I’m in good shape for coming off that bike at Oliver. After the run, I enjoyed coffee and good company at Smith and Co. After eating, eating, and more eating, I biked back into Penticton to join the group for another quick ride out on the Crescent beach loop.

All in all, it was a great weekend of training. I feel ready to kick some serious arse at Oliver.

Weekly Totals – Dec 1-7th, 2008

Totals: 5:55 + 1.5h Yoga

Weekly total = 9:25 + 2hrs core/stretch/yoga

On the weekend, some wet mountain biking with Bronwyn and Clayton was in order. On Sunday’s run, I went much longer then I would have by myself thanks to good company. Thanks, Andrew. It was a flat route with perfect running weather, misty and warm. A good solid weekend of training. A couple of naps, and I’m feeling pretty good.

I’ve got one last weekend of training to go. Next weekend, I’m in Boston for work, and then World’s are upon us. With 40 nations represented, I start with the wave of 85 other women in the F30-34 category. Our start gun goes off at 7:35am in the morning. Ack, that will be chilly! With not too many other waves in front of us we should have a relatively clear bike course. Me, I would have put a few more warning in this bike course video. I wonder what the symbol would look like for “crotch jamming pothole!”

After the 5km time trial at the track last night, I find my legs heavy and I’m definitely ready for the next two weeks of tapering. Last minute training is hard on the body.

5km time trial (ran with Jody)
22:40 (ran an even pace of ~1:48/400m)

Why is reverse training working so well for me? Over the Winter, I kept up a good base. After IronMan, I kept cycling doing long rides in the winter months. I also swam with Fastlane – a masters swim club, which has definitely improved my swimming fitness. In the early months of this year, I went pretty hard at the training program before jumping into my reverse training program. Reason #1 = A good base is key to the reverse training program.

The second reason that my crazy approach has been working is attitude. After such a serious year of commitment in preparation for IronMan, it’s refreshing to skip workouts and to bring the approach of having more fun to my training. Whenever I do manage to get out for a training session, I can’t stop smiling. I’m like some giddy three year old who is so hyper because they’re finally allowed out to play their favorite game. This weekend was a great example, we went for a bike ride with a great group up to Allouette Lake. I couldn’t stop smiling. I can’t help it, especially on the bike, I just love it out there. Reason #2 = Attitude is everything.

Now, even though I have committed to my ‘reverse’ training program, I do plan on moving back to the regular training program. I find myself sore, and in order to avoid injury, I think it’s time to get back to a more conventional routine.

Easter Sunday
1500m swim time trial
26:11

Saturday – 1:10 run + 30 min walk at Burnaby Lake
Good Friday – 78km ride to Alouette Lake

run
20 min w/u
3 mile TT – 21:41, 7:25, 7:15, 7:01
10 min c/d

After a warm-up about 20 riders from our club gathered at the TT start. A rider was sent off every 5 seconds with the faster riders heading out last. As we waited, my thoughts wandered to Landis missing his start out of the gate at the 2006 Tour, and I started to feel a bit of excited nerves. It’s only a club workout, but I guess with everyone crowded around the start my competitive racing mindset emerged.

Out of the start gate, I went hard. “Forget pacing, just GivR!” was what I was thinking. On the second loop, I thought about my pacing instructions from Coach Drew, “If race pace is 90%, go at 85%” and concluded that I have no idea what that means. So, instead I focussed on realizing that 48km is a lot longer then I was visualizing on that first loop – so I concentrated on pedaling technique. For the third loop, I really wanted to negative split, so I sprinted for 20sec on every 5min interval. That was a pretty fun way to keep myself racing during the solitary TT.

I had a great brick run with Elvis afterwards. I made it home exhausted but without bonking. Riding home adds another 1hr, putting my total to 2.5hr in the saddle – pretty good for a work night. I took myself to the very end of my energy. I had a bit of trouble eating once I got home because my stomach was topsy turny. My legs were so exhausted that they hurt. I did a cold bath which numbed the pain away. I hydrated, slept well, and with a massage the next day – I’m feeling back to normal.

The results:
Last year’s 32 bike TT TT was 57:15 whereas this year’s 32km split was 55:25 – and then I followed that with my fastest loop. Woo Hoo! My legs sure felt like I was ripping it up out there, so I’m glad the fast times agree.

swim
w/u 100f, 2 x50dr, 50k, 100f, 150p
8 x 50f descend @ 20sR
8 x 100f easy-moderate (1:55 pace) @ 30sR
100 mix c/d

bike
48km TT 1:22:40
splits, 27:30, 27:55, 27:15
more stats to come
brick run
20 min moderate run with Elvis pace range 7:47->6:58/mile
more biking
bike home 1hr

Tonight, was a night for the heavy weights. Given that it was our club’s first outdoor ride, I contemplated bringing out the race bike. But in planning for a multi-workout day with a weather forecast for pouring rain, my practical side won out. Plus, the speedy FELT got lots of attention on the weekend. Thankfully, with Jake I had panniers and lots of warm gear for the bike commute home. The rain only spat a few drops on me, but I still found myself longing for warm summer nights. As for the time trial, I rode like Ullrich (carrying extra weight) and happily my time today was not too far off last year.

swim
45min workout
f,p, 50k, 4 x 50dr, 150f
1 x 20min
4 x 50f
100mix

bike
16km Time Trial – 30:51

10 min warmup
3mile TT 20:50
splits 7:03, 14:58, 20:50