“For Those About to Rock…”
5 days to the 2010 Ironman Coeur d’Alene…
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These boys are R-E-L-A-X-E-D
The training is in the bank!
I’ll be watching these fellas get the job done on Sunday in Coeur d’Alene, Idaho, albeit from the sidelines! From there, I’ll gain the novel perspective of what an Ironman even looks like through the eyes of a spectator. As an athlete, I’ve pushed myself over this course, and to the ragged edge, on two occasions (2004, 2007). As a coach, this will be a great vantage point from which to gather more invaluable coaching experience. No doubt, the Point Positive crew is ready to throw down in stoic fashion. Sunday will be an awe-inspired day all around!
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Skyline Drive Century, Virginia (10,000′+ vertical gain)
Skyline Drive Century elevation profile. Ironman Coeur d'Alene veteran, Chuck Potter, will face his share of ups-n-downs this weekend. Steady as she goes Chuck!
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TRAINING
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Coach B's 2010 Tahoe Rim Trail 100 Preps >>>
I'm working constantly now to dial in my nutrition/hydration plan.
In the lowest gear I can find to get up Ida Clayton (not low enough!). Cycling is a key component of my TRT prep this year. I cannot explain how great the bike feels! Old friend, how I missed you [violin music
The climb up Los Alamos in Santa Rosa (a local favorite).
Vineman's coming! Lots of folks in their aero bars out on Chalk Hill.
Ida Clayton
View of Mount St. Helena @ 4000'
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NUTRITION
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Fellow tri-coach, Dave Latourette, of Train to Endure, gave a great clinic on training & racing nutrition Monday evening at Echelon Cycle & Multisport. Here’s some of the highlights from Dave’s talk -
Goals for the triathlete -
> Consumption of calories on the bike without gastric distress
> Pacing – continually build your effort over the day [what you save early will be there for you later]
> Align your nutrition with race pacing!
Strategies for the triathlete -
> Conduct race simulation workout to help dial in nutrition/hydration needs.
> Recognize that pace increases fluid needs while decreasing rate of fluid absorption [Find a balance!].
> Break bike leg into thirds. Example: 6hr Ironman bike: 2/2/2 [Perceived exertion could be 4/5/6 respectively]
> A concentrated bottle of calorically dense [800+ cal. for IM] endurance sport-drink such as Sustained Energy or Carbo-Pro can last you the entire bike ride, while setting you up for success on the run [chase with big gulps of water!].
> Hydration schedule: fluids in every 20min.
> Breakfast 3hrs prior to swim-start [top off your glycogen stores]
> Use an electrolyte replacement products wisely [Endurolytes, for example, 1-3/hr based on temperature].
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Dear Blender, thanks for doing all the chewing for me. Sincerely, -Coach B.
Chia seeds. Hydrophillic fun with Omega-3s & 6s to boot! I'm just getting started.
New products from my friends at CLIF. Yummo!
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Recovery
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R.I.C.E. - Rest, Ice, Compression, Elevation = The Key to fast, efficient recovery.
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Coach Bob’s Training Log for 6/15 – 6/20:
Trail Running – 16hrs (15,000′ climbing)
Road Cycling – 12hrs (11′000 climbing)
Power Yoga – 1.25 hrs
Ice Baths – 3
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Parting Shot -
Learning to Ride
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Just a few days later, not-yet-3 Dylan was pedaling his first two-wheeler.
(Click HERE if unable to view. I’ll take you out to YouTube.)
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>>> Point Positive! <<<