Yes, it's been a while since a progress report has gone up here regarding my triathlon training/racing. So, here is the latest without tri-ing to be cute... just the facts ma'am.
For those preparing for Ironman competition, or other long-distance races for that matter, there are several phases of training. First you have your "Base" phase, this is a time where you just put in a lot of miles at lower intensity while developing the aerobic stores to let you go the distance later on. This is like a foundation or bottom of a pyramid... everything stacks on top. Next is the "Build" phase where you begin to increase distance and intensity on individual work outs. Next, there is the "Peak" phase where you're used to going great distances and recovering well for optimal performance come race day. Finally, comes the "Taper" which is a incremental decrease of distance while maintaining intensity allowing you to absorb, so to speak, all that training. the taper is like having a cannon filled with gun powder and tapping it down for the explosion.
Right now I'm going into "Peak" this means there will be four weeks prior to taper that will be long, difficult days of training, where I become zombie like and sneak mid day naps for survival. My blood pressure drops making me dizzy if I get up off the couch too quickly. I need massages and my body is prone to injury as fatigue sets in and I look for shortcuts to my training. I will increase my intake of water, supplements (Hammer Nutrition shout out!) and will find myself going to bed around 8:30 to be up by 5 to start another grueling day before going into the office.
Along with this routine, I'll throw in a couple of races to reveal limiters and blind spots in my fitness and mental preparation. Last week, I raced a pre-race, pre-race. Again, wondering where my weaknesses lie, I competed in the San Francisco Triathlon at Treasure Island. Racing by RPE (rate of perceived excursion) to HR (heart rate) for a half ironman distance race, not the olympic distance I was actually racing, which is done at a quicker pace, I was able to squeeze out a 2nd place finish in my AG (age group). This was done with a 2 1/2 minute longer finish over last years time when raced as an olympic distance race at a much higher HR (and what would have been the difference between first and second). All of this was done to prepare for this weekends race the more competitive and longer distance Vineman 70.3 Ironically, I'll take sections to go at Ironman pace and HR and ask the question when I cross the finish line, "Can I do that all over again, right now?" Problematic for me once out on course it will be hard for me to remember this is still a pre-race test. I know me... I'll want to go hard and finish high up in the AG ranks... but Vineman is not my "A" race and I have to keep the goal in mind... Louisville!
So, patience and pace. That's my aim. Stay healthy, rest well and go strong and far! This is what makes an Ironman. This is the "base" of endurance. Do you think this applies anywhere else?
