Saturday, August 20, 2011

IMC Training By The Numbers

This must be the tapering slump... all of a sudden I have too much time on my hands!

The bike has been serviced by the folks at SpeedTheory and I took it out for a good spin. This, then, also is my "longest" workout for now until the race itself. A whopping 2 hours! 1:30 on the bike followed by a 30 min run. Tomorrow I'll swim a bit and next week - Race Week! - all the workouts are fairly short.

Well, Sunday won't be that short, but that is not a workout per se but The Race.

With a mere week until Ironman Canada I was wondering how much training I actually have done. And more importantly... Was it enough?? Surely it cannot have been enough??!! OMG! I am freaking out! Maybe I should be cramming in another 7-hour ride and a 36k run?! Maybe start it with a 4k swim to be sure?!?

STOP! Breathe.... Relax! In-and-out-and-in-and-out. Phuuu OK, that's better.

Maybe it wasn't enough - I don't know. But it is what it is now.

And here is what it was and is:

  • Weeks trained: 36 -- from about mid-December last year
  • Out of the 36 weeks I had 20 weeks where I completed at least 30 min less training than was on my plan... not good! Well over half. But in the end it all comes out pretty even with 471 planned hours and 449 completed.
  • Days off: 55 or about 1.5 per week but that includes those due to injury or being sick
  • Total number of workouts: 341 - just about 9.5 per week or 1.7 per day
  • Races as part of training: 3 - First Half (half marathon), Delta Tri (sprint), and Oliver (Half IM)
  • 88 Swims for 84 hours (and maybe something like 250 km but that is just calculated)
  • 104 Bike sessions for 207 hours and some 5,650 km
  • 26 of those were followed by Brick Runs for 9.75 hours and 108 km
  • Stand-alone Runs I did 90 in 98 hours and covered some 1,030 km
  • I also completed 42 strength training sessions for about an hour each
  • Not counting the three races that is about 450 hours of training -- and all of those numbers include the taper training that I am planning to do until next week Saturday. 

My goal for Sunday is to have a ton of fun and ideally don't hurt too much on the run. If I can also get away without any mechanical issues on the bike ride and no GI problems throughout the race that would be super splendid! It would also be nice if I don't get kicked around too much in the swim and come out of the water with my goggles still on.

But if pressed for a time answer, I would have to say that I would LOVE to come in under 12 hours. That is not entirely unrealistic, but a lot of things will also have to click and go well.

  • Swim and T1... maybe about 1:30
  • Ride and T2... hopefully 6:00 for a total of 7:30
  • Run... oh the run... I'd have to do it in 4:30 to make the magical 12 hours. 

We'll see. Thanks for stopping by.

Monday, August 8, 2011


I just got back from a two day stint in Pentiction with Lawrence and Gen where we rode the IMC course almost two more times before the taper starts. And I am so ready for the taper too! 

Anyway on Saturday we rode the full course right after we arrived, starting at around 12:30 PM. Initially I had also planned a 45 min brick run but bailed on that due to some minor hamstring issue that was acting up.

On Sunday the plan was to swim for 30 min in the morning and both Gen and Lawrence did just that while I rested some more :-)

Then we rode the course again. Or rather I rode the majority of the course, cutting out the bit from Barcelo Road to Becks Road and the "Out" from the Out-and-Back. Essentially turning from Highway 3 onto Barcelo Road and riding the Back to the turn off by The Bear. This made it about 160 instead of the 180 km.

Below are some of the riding stats. And it was hot both days. Very hot! Great training and riding in prep for the IMC in 3 weeks.

Where was I? Oh yea... DOMS and DOGS.

Clearly after a weekend like that I am suffering a bit from Delayed Onset Muscle Soreness (DOMS)

And in addition to that I am also suffering from DOGS: Delayed Onset Grumpiness Syndrome...

I just went to buy stuff for dinner at the local IGA. I decided to make Brown Rice Pasta with Pancetta, Peppers, and Spinach sauteed in Garlic Olive Oil.

So I need some Pancetta and should have been forewarned that I am in for a treat when the guy in front of me asked for some nicer Prosciutto than the dried out piece in the show case and the 15-year-old behind the counter offered him some of the Prosciutto Salami... "No thanks" the wise man said and it was my turn. "I'll have about 120 gram of the Pancetta please; thank you." The piece they had in the show case was still wrapped in plastic. The kid grabbed some shit-arse salami next to the Pancetta and I corrected him before he could cut something I (or anyone else in the their right mind) could possibly want.

Off he goes "cutting" my order of Pancetta. Or so I thought. When I looked again and saw what he was putting on the scale I nearly lost it. I looked like he tore it off with an old cheese grater and to make things worse he piled it on squishing it as he goes. That was it... I told him to stop but despite being completely at loss for words I layed into him. Not sure exactly what I stammered together in my shock and frustration. In the end I think I said something about having the courtesy and decency to treat the food like food and not like some dog-food. He asked me if it was the presentation I objected to. WTF??? No! I asked him what his thoughts were on how I would possibly cook with that. He shrugged and tried to pull a slice up that was just a shred. Case in point, thanks!

He went back at it and actually managed to cut decent slices that were also not too thick. Why not do the right thing in the first place?

Infuriating! Not so much the kid's behavior - although that too - but much more the store management who clearly doesn't care enough about their product, customers, or employees to give them at least a minimum of training and then holds them to a certain standard.

Anyway. DOGS. Dinner Time.
Peace! One Love!