Taper Week of 9/23/2019

Monday:
– Morning: 75min Vinyasa Flow
– Afternoon:
– Ski Erg: 8 x 250m SkiErg, hold 1:56/500m. I focused on quick, strong pulls and gave myself 3min rest between each rep. The goal was to peak the heart rate then focus on recovery and resting. That’s the main idea of every segment this week. I want to generate quick bursts of race pace speed without building lactic acid.
– Ride: 23mi Very light effort on the TT Bike. I wanted to just spin the legs out and get a feel for my position on the bike. Kept the average speed to just under 20mph. The focus was going from simulated swim “fatigue” to the bike.
Tuesday:
– Morning: Off. Sleep is important
– Afternoon:
– Ride: 15mi. Easy spin again with a few 1min segments at race pace. Overall ride was under 20mph with a few 24mph chunks. This was also on the TT Bike with full Tri gear on.
– Run: 6x200m. Hold 5:00/mi (3:07/km). Worked at about a 2:1 work to rest ratio. Wanted to have a good leg feel after the bike. 200m was just long enough to feel like I was pushing it without hitting my body with too much stress.
Wednesday:
– Morning: 60min Hot Yoga
– Afternoon:
– Ride: 23mi. On the road bike. Just spin the legs. Pace was around 18mph.
Thursday:
– Morning: Slept in. Same as Tuesday.
– Afternoon:
– SkiErg: 3x1000m, hold 2:09/500m. The goal here was long and strong; keeping the stroke smooth and even throughout. Thursday was when I finally started feeling good about the taper.
– Ride: 35mi Group Ride. I was getting bored tapering so I went on the casual Thursday Athens group ride. The pace is steady and low for most of it with a 10-15min sprint/attack zone at the end. I took a few pulls at race effort then shut everything down and rolled home easy. Felt absolutely incredible on the bike.
Friday:
– Morning: Off.
– Afternoon:
– Swim: 900ish yards. I warmed up with a 200 free, then 4 50s: 25fr/25bk. Then did 4x25s at race pace, 2x50s, 1×100. Cool Down. Then sat in the hot tub for a few minutes. The goal was to get a good feel in the water without looking at the clock.
Saturday:
– Travel Day: Traveling to a race and going through the process of check-in, athlete briefing, and avoiding buying everything at the expo is very taxing. I did not want to think about getting in a run swim or ride. For races further away I will swap Saturday with Friday, but Augusta was only 1.5 hours in the car.
Sunday:
– Augusta 70.3
– Race Recap Coming Soon

Thank You Augusta


Before I write a race breakdown and review my taper week, I want to thank the people that put on the Augusta Half Ironman.

First, Race Director Alyssa did an absolutely incredible job with the race. The courses were fun and lively, there were volunteers all over the place the whole weekend, and the overall vibe was exhilarating; even if my face didn’t show it 90% of the time. I saw Alyssa everywhere I went the whole weekend. Thanks for putting together such a great race.

Next, the town and volunteers that helped bring Augusta to life. Even 28miles away from the start, there were folks on their tailgates cheering on the riders. The run course got HOT, with many of the athletes starting the run in 95+ degree heat and thick humidity. Residents were on their porches with hoses, water guns, and sprinklers. There were plenty of well stocked aid stations along the course, but the periodic water blast made the stretches between stations just a little more bearable. The aid stations were animated and encouraging. Volunteers were trying to read names from the bibs to give a little more personal cheer. Thank you for keeping a smile on my face when I felt like my body was melting.

The police department did an incredible job as well. Every single crossing felt safe, well run, and controlled. At nearly every intersection and turn I heard a “You got this” or “almost there, keep it up”. That was not part of the job description. They were engaged with the riders and runners and wanted to see the best out of everyone.

I also want to thank everyone that supported me. I kept up the momentum knowing I had friends and family waiting for every split to pop up on the screen. Every time I heard that little beep at a checkpoint, there was someone on the other end with a reaction. I finished the race and already had several missed calls and messages congratulating me and asking how I felt. I couldn’t have done this without such a supporting community. It’s not easy to wake up at 5am most days of the week and get in the work but knowing someone will be meeting you at the track, pool, or on the bike to keep you accountable makes all the difference. I even got an awesome wake up check in from someone who did not need to be up that early but wanted to make sure I was. Thank you to everyone who got me to the starting line.

Finally, the athletes. Thank you to every single person that woke up at 4am this morning, emptied half a tub of petroleum jelly, chugged their XXL coffee, and toed the line for a very long day. We all knew it was going to be hot, but there were very few complaints heard throughout the day. Every left the negativity at home. Some were there to win, others just to finish. Everyone had a story, hundreds of hours of dedication to training, and a reason to be there. Every one of those reasons were supported on the course. Congratulations to everyone who started the race. Very few people understand what it takes just to get to that point. Well done.

Thank you Augusta. This was an awesome experience and I cannot wait to come back next year.

Training Week of 9/16/2019

Monday:
– Morning: 75min Vinyasa Flow
– Afternoon:
– Ski Erg: 5 x 6min moderate effort. Working on the shoulder strength and stability ahead of 70.3 Augusta. Kept the HR between 135 and 150. Started at 2:14/500m and brought it down to 2:07/500m in the last rep.
– Ride 40mi: Hard effort and I definitely cracked. Me and one other taking pretty hard pulls on the regular Monday route. Average speed was 22.5 through the 20mi effort. Route included about 10mi of warming up and 10mi of cooling down.
Tuesday:
-Morning: Off. 2 weeks out of 70.3 Augusta so the focus has turned towards sleeping in.
– Afternoon: 4 x 500m SkiErg, 1k Run. The SkiErg is a great way to simulate swimming fatigue and moving into another activity. SkiErg was held at 2:08/500m and the run goal was 3:45/1k (6:00/mi).
Wednesday:
– Morning: 60min Hot Yoga
– Afternoon: 40mi group ride. I had some solid intervals on the front. Average speed through the work zone was 21mph. Legs felt a bit tired on the bike, probably still recovering from the weekend and Monday ride.
Thursday:
– Morning: Slept in. Same as Tuesday.
– Afternoon:
– Ride: 45mi Augusta simulation ride. Net uphill for the first 20mi then turn around. Route had about 30.5 ft of climbing per mile, similar to Augusta. Glad I got the extra sleep. This ride felt fantastic.
– Run: 5mi building tempo run. Started around 7:15/mi and ended around 6:15/mi. The route was a bit hilly to build some final strength ahead of Augusta. Run was a confidence boost for sure. Augusta is a much much flatter course and I am very excited to run it.
Friday:
– Morning: 60min Hot Yoga
– Afternoon: 4 x 1k SkiErg. Held 2:05/500m. Felt very comfortable and controlled. The goal was to build a light swim fatigue then get on the bike and roll for about 1 hour to flush the fatigue from the week. 20mi ride was nice and easy around 17mph.
Saturday:
– Morning: 75mi Group Ride. Last hard effort, long ride before Augusta. The group was holding a steady pace above 20mph. The final 15mi were picked up towards 30mph for the attack/sprint zone. Rolled back in to town and picked some food up from the tailgates. Go Dawgs. Spent the rest of the day on the couch doing exactly nothing.
Sunday:
– Did not set an alarm and got some much needed sleep.
– 2mi run with 45sec race pace strides. Legs felt good but definitely tired from Saturday’s ride.
– 6 x 500m SkiErg holding 2:15/500m. Just wanted to get the blood flowing before yoga.
– 60min deep stretch Yin Yoga. Felt really good to sit in challenging poses and release tension from the week. 7 Days from Augusta and looking forward to it.