I have spent quite a bit of time reflecting on the 70.3 from hell and what went so wrong. Although this was a bad race, I think it was an invaluable learning experience. I have a new set of tires. I will ride with more than one extra tube. I will address my neck issue by a possible stem change and/ or not looking up so much. I will also drastically increase my run volume. I also realized my taper was not as good as it should be for such a long race. At the end of the day, my goal is and always has been just to finish the Ironman. I am comfortable I could do that now with a proper taper and the flat running course that makes up the marathon portion. One thing I will admit is that the CFE approach has worked for me on the swim and bike. I have spent so much less time swimming and biking as compared to previous years. I am truly happy with my swim and bike fitness.
The change in my programming will be very much like CFE, but will differ in some ways. There are some themes I will keep. I will not run over 2 – 2.5 hours. I believe and my experiences tell me so that the additional fitness gained from a longer run is lost on the extra recovery time required. However I will include more transition runs. My bike distance will also increase, and I will do bikes closer to 6 hours. I am dropping a CrossFit WOD and replacing it with a CFE run interval WOD. So my new typically week will consist of:
· Crossfit – 3x a week (will avoid heavy met cons)
· Swim – 1 CFE short interval session + 1 CFE long interval session
· Bike – 1 CFE interval session (probably hill repeats) + 1 long ”er” slow ”er” session of 60+ miles with up to an hour transition run. The pace will be in between Tempo/ TT and Long Slow Distance
· Run – 1 CFE short interval session (400’s or 800’s) + 1CFE long interval session (1 mile or 5k repeats) + 1 long ”er” slow ”er” session of 10+ miles. The pace will be in between Tempo/ TT and Long Slow Distance
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