Week 1 training recap: 15 weeks until Ironman Florida

Today I started week 2 of my 16 week training program - which means 15 weeks until THE RACE!


The Numbers - week 1 - July 16 - 22
Swam 3 times: 6.35km, 2 hours 31 mins
Biked 5 times: 210.45km, 7 hours 48 mins
Ran 3 times: 29km, 2 hours 37 mins
weight trained once

The week started out great but fizzled a little as the week wore on.  The weekend leading up to this week included a hard 95k bike ride chasing two young guys up hills and a nice 16km run.

Monday I nailed both the bike (60 min endurance) and swim (3000m continuous) on the training plan.

On Tuesday I got up before dawn to run before Barry went to work, then hit the gym for my weight training.  Finished Tuesday afternoon off with a nice lunch with a couple of my besties .... which included too much wine but well worth it!

Wednesday I only completed 1800m of drills at the pool instead of 3200m thinking I was going to open water swim that night but then blew off the OWS because of a twitching shoulder.  I added a spin workout on Wednesday morning even though plan didn't call for it.

Thursday was my tempo ride followed by a run - 1:30 on the bike followed by 30 min run - nailed it - really happy with my run splits!

Split Time Distance Avg Pace Summary 27:33.4 5.65 4:53 1 5:06.2 1.00 5:06 2 4:51.7 1.00 4:52 3 4:41.9 1.00 4:42 4 4:57.9 1.00 4:58 5 4:48.5 1.00 4:49 6 3:07.2 0.65 4:47

My long ride this week was 4 hours followed by a 30minute run and my long run was 1:45.  On Friday I rode Warden on my own for 82k in 3 hours.  I blew off the run off the bike and my long run because I was racing an Olympic distance on Sunday.

I ended my week of training with the Toronto Triathlon Festival Olympic triathlon.  Full race report here.  I shaved 17 minutes off my Olympic time and finished in 2:38 - nailing all my goals - sub 30 minute swim, sub 1:20 bike and sub 50 minute run.

I'm not off to a great start this week - after an awesome ride this morning I wrecked avoiding a truck door and hitting the street car tracks.  I was planning on 3200m of drills in the pool but only completed 1500m as I was a bit sore.  Planning on staying on track for the rest of the week!

Toronto Triathlon Festival Olympic Race Report

I usually have a photo of me crossing the finish line ... but that will have to wait until the race photos are posted.   But here is a photo of me right after I finished the Olympic Distance at the Inaugural Toronto Triathlon Festival this morning along with my dear Hubby who raced his first International Distance Duathlon!

I didn't really plan much for this race as it landed on the weekend after my first official week of Ironman training.  It was sort of weird that I didn't taper or stress or really prepare for this race aside from my regular scheduled training.  Last night I packed my triathlon backpack and this morning got up before 5am.


We don't usually spend race morning at home but since this race was here in Toronto, we had our coffees, cereal, packed our drinks and out the door we went.  Picked up my second biggest fan, Carole, and we were on our way to Ontario Place at 5:30am!

Parking and getting into transitions was fairly easy.  This was my first race where I had a numbered spot for my bike and it could not have been better.  Seriously - I had the best bike rack in transition - right on the end of the rack and the closest to the bike out.

Barry's duathlon start was about a kilometre from the swim start so we said our good byes as I lined up for the porto-potties.  The first FAIL of race organizers - over 1000 racers and only 8 potties inside transition and 7 just outside.  The line ups were terrible.  I never saw Carole after I went into transition, and didn't see her again until I returned from the bike.

Nice photo Carole!

Time passed quickly and they were closing transition and starting the swim waves before we knew it.  Simon  Whitfield and Paula Findlay, our Canadian Olympians had a little exposition race that started 2 minutes before the boys started at 7am.  I was in the last wave, us old ladies 35+ didn't start until 7:20.









THE SWIM

1500m in a harbour - not as bad as I expected but it could have been better.  It was a funny shaped course and  for some reason there was an orange "turn" buoy along the back side of the route that should have been a yellow lane buoy.  I had a serious goggle FAIL with terrible fogging and we were swimming directly into the rising sun on the back half of the course - where said orange bouy was misplaced.   Since I could hardly see, I focused on that orange turn bouy just to find out I had another orange bouy up ahead.  The course was very crowded and a little physical.  With all that said, I had a pretty good swim of 29.10 (1:57/100m).

The swim exit was right at the entrance to transition which is nice but I ended up at my bike with my cap and goggles still on my head and my wetsuit barely pulled off my upper body. I'm used to more of a run-up to transitions to give me time to remove my earplugs, cap, googles and suit.  I felt like I bobbled my way through T1 and escaped in 1:28 but felt like forever!

THE BIKE
The Bike out to the mount line was up a very steep pedestrian bridge - quite tricky with cleats on.  I cannot (I have not even tried to) pre-clip my shoes so I gingerly made my way to the mount line.  Hit the mount line and away I went through the EX grounds and onto the Garder Expressway.  The first part of the ride was a bit congested and I passed a lot of people.  It's quite a nice ride east along the Gardner and then north along the DVP to Eglington.  It wasn't nearly as hilly as I expected and the apparent tailwind helped on the uphill way out.  I was happy to make the turn but was not expecting the headwind when we turned around into.  I don't know why I can never tell I have a tailwind ... until I turn around into the headwind! I expected the back half of the bike to be much faster than it was. I completed the bike in 1:17:13 (31.1 kph).

Because of the steep ramp I decided I was going to dismount barefoot, for the very first time ever ... ever.  It went well enough I guess.  I didn't get my right foot on top of the shoe and it scraped the ground but I got it sorted quickly and I have no bloody knees as a result.

coming in on the bike - barefooted!

Again I felt like i bumbled transition ....
But I was only 1min. Even with the watch band FAIL.

I've got my watch in my hands but no band to attach it to!

THE RUN
The run course was nice but crowed - not only with racers but it was an open recreational path with many bikers, roller bladers, strollers and the such.  Also the sign-age was terrible.  There were markers for the duathon 10k, the Olympic 10k and the sprint 5k.  But they were not clear at to which race they were for!  Since I had a watch malfunction (I didn't have my watch band in transitions - another FAIL), I had no idea what was going on.  I thought I only had 1 km but actually had 3 to go!  I felt good in the run but could carry on a conversation so probably could have gone a little faster.  I took 2 waters at every station except for one, drank a little and dumped the rest on me.  While I never felt like I was going to overheat, I wanted to keep my body temperature as cool as possible.  Because of the sign-age and my watch FAIL, I was never confident as to my pace or how far I had to go.  I wanted to break 50mins for the 10k so I have to be happy with a 49:48 (4:59/km).

Official results - 2:38:37, 6/18 in my AG, 17 minutes faster than my only other Olympic at Wasaga Beach last year.


It was great being part of the Toronto Triathlon Club and having such great support on the course.  I wish I had gotten better photos after the race.  Unfortunately, unlike the Multisport events, there was no Hero Burger at the finish line.  We were allowed to take half a banana, a slice of orange and a half of a bagel and one bottle of water.  So while I wanted to hang out and wait for the sprinters to come in, I was desperate for some food so we trekked the kilometre back to transition and packed up and headed home.

Thanks to our photographer and cheerleader!

This could be a great race in the future if they get a few things straighten out.  The run sign-age must be fixed and the post race food options should be considered (along with a beer tent) and more Port-o-potties at transition  The swag was pretty light (though I do love the Tshirts) and the expo was crowded.  Besides the wait in line to pick up race packets after the mandatory meeting, the event was managed very well with transition security well run.  I must say I never did see the bag check truck but was happy enough to leave my transition bag along the fence - it's what I do in all the local races.

Finally, a huge thank you to all the volunteers - these races would not be possible without them!

I will race this race again next year if it fits nicely into my schedule!

16 weeks until Ironman Florida

TTC BBQ at Lake Wilcox

Today I got back on George, yes, I have named my bike George. I hadn't even looked at George since he was put in his room after the Welland Half 3 weeks ago.  Today we got back together.  At times it wasn't pretty but all in all a great ride.

I rode with the Toronto Triathlon Club (TTC) this morning and since I wasn't really listening to the groups and walked up a bit late to Ted's talk ... I ended up riding with Chad and Cavin (sorry Cavin if that is not how you spell your name).  Yip, I went out with two boys heading out on a 3 - 3.5 hour, 90 - 100k ride at a "pretty quick pace".  Part of my head said - go with the 2 hour group, the other part said go big or go home.  I always listen to the go big or go home.

In the initial few minutes of the ride I thought I would be ok ... that lasted all of about 4 km.  I think we hit the hilliest route possible up there including an 18% grade.  I kept up great the first half but my legs gave out on the ride home - first I lost all power in the quads .... then my hamstrings and finally my glutes.  We completed 95k in 3hours 23 minutes.  I know I made them wait for me more than a few times - so a big thanks to Chad and Cavin for the ride.


Back at Lake Wilcox, the TTC social committee had set up a nice BBQ for the club and Barry and the kids drove up to join us.  My legs were so completely trashed after the ride.  I didn't even go for a 10 minute run.  I know this is my last weekend to enjoy such a pleasure.

I was nice to meet and chat with some of the club members.  Always great to hear Ironman finisher experiences and that hamburger was tasty after the ride!

Next week I formally start my 16 week training plan and next weekend I'm racing the inaugural Toronto Triathlon Festival Olympic- with Simon Whitfield, who as you should know, is Canada's flag bearer for the  London Olympics.

Happy Training!

17 weeks until Ironman Florida

I just returned from my annual summer Florida vacation.  It's about as hot as it gets down on the Treasure Coast but we made sure to enjoy it.  I participated in the inaugural Aaron Vaughan Memorial Frogman Swim and I ran 12k, 13.5k, 15k and 5k.  Though my nutrition, sleep and hydration took a vacation, I also enjoyed  my second recovery week post 70.3.  I had a 3 week recovery break between my 70.3 race in Welland and the start of my "official" Ironman training. This week I wanted to focus on running and really enjoyed getting up at the crack of dawn to get my miles in before the heat and humidity really gets the best of you.  I've developed a niggle in my right upper calf but I'm very pleased with my running in the Florida conditions.

My "official" Ironman Florida training plan starts next week on July 16.  That's the start of my 16 week plan. While I focused on the run this past week, this week I am going to focus on my bike and get at least 1 open water swim in at Cherry Beach.  I will also get back to the gym this week with strength training at least twice.  I look at my upcoming training and the swims are frightening me.  I want to get into the endless pool at Absolute Endurance and get some help with my stroke.  I'm not a great swimmer and could use all the help I can get.

It's starting to get serious - with only 17 weeks to go.

Aaron Vaughn Memorial Frogman Swim

Every year, right after the kids get out of school for the summer, we head south to Florida for a hot summer vacation. This year, it worked out nicely that we flew in the day before the inaugural Aaron Vaughn Memorial Frogman Swim. Aaron Vaughn was a navy SEAL that was killed along with 29 others on August 6,2011 when his Chinook Helicopter was shot down in Afganastan. He left behind 2 very yonng children. While I never knew Aaron myself, or his parents, he spent his teenage years in my home town and attended my alma mater, Martin County High.  His parents created this event to celebrate the life of their son with all proceeds going directly to his children.

When I first heard of the open water ocean race I was excited because it presented an opportunity I never thought I would find. An opportunity for me to practice open water swimming in the ocean - which will be the first leg of my Ironman journey. Living in Canada I can swim in fresh water lakes until my heart's content but even when visiting my home town in Florida, open water swimming in the ocean was daugnting without support, and here I was given the opportunity to swim with complete race support in the ocean off the very beaches I grew up on! The race offered 3 distances: 200yards, 1km and 5km. While I waanted to swim the 5K, I am not trained for that distance yet so I registered for the  1km.

When we arrived at Jensen Beach the tears welled in my eyes for the first of many times that morning. Lining the entrance to the parking lot were many veterans presenting the US flag. Very moving moment. The parking lot was packed! We found a not too illegal spot to park and heading up to the pavilion to check in. Barry was also swimming his first ocean swim. Since we are on our family vacation and it was a very family friendly event, the 3 kids came along too. The event was very well organized with good flow through the registration tables of siging the waivers, picking up caps, swag bags and body marking.

I was soon coming over the dunes to another amazing sight, the flag bearing veterans had moved to the beach lining the shore of where we would race. The excitement was wonderful. There were over 200 swimmers and lots of spectators. I was expecting warm and flat water conditions but due to an off shore upwelling the water was cooler than expected and a little rougher a well. The visibility wasn't good at all either shattering my thought of swimming in clear ocean waters. I went for a quick swim and decided that while there were very few folks wearing wet suits, I wanted my security blanket. It was not fun pulling on my old sleeveless wet suit over my salty, wet skin but I managed to get it on ... And then sweat my butt off for 30 mins waiting for the start.



Me and Barry



At 9 am there was an opening ceremony that again brought tears to my eyes as Aaron's sister and father spoke. The turn out was far greater than they had expected and they were very grateful for everyone's support. After we pledged our allegance to a massive flag hanging from 2 firetrucks and sang the National Anthem the races began. They started with the 200 yard swim which Barry was participating in. I'm so proud of Barry overcoming his fear and trepidation for this particular morning swim. Later I found out he did it because Griffin was with us and he wanted to set the example. We are all very proud of Barry conquering that swim!



 

Next it was time for my race, the 1km. It was a beach start with about a 125 meter run/swim through the surf to the first buoy. I started on the outside but wish I had started more aggressive as it turns out I was one of the faster swimmers. There were about 90 of us and it really wasn't crowded - probably the easiest mass or wave start I've ever done. The course was out past the breaking surf and the water was not that choppy. The biggest difference between lake and ocean swimming is the salt. I tend to swallow some water every time I open water swim and this was no exception. However swallowing dirty fresh lake water is not as hard on your belly as swallowing very salty ocean water. The swim was very nice. I was a tad warm in my wet suit however I was grateful to be wearing it. The course was nice - swim out 50 meters, turn left and swim 450 meters, turn left and swim 50 meters then back 450 meters. Then of course the 150 meter swim/ run to the beach. My garmin registered the complete distance of 1.2km.

I finished with an official time of 22:42, 7/21 females, 24/87 overall.  I was incredibly happy with my swim and even more happy I had my first ocean swim under my belt!


This event was well organized and supported.  The sponsors had great swag - chicken biscuits and fruit from Chick-fil-a, free juice from Natalie's fresh juice, and snow cones to name a few!  I am so happy I had the opportunity to race in this inagural event and I hope I can say 10 years down the road that I have participated in every year since!  And to make it even sweeter it was for a good cause!

Welland Half Iron Race Report

June 24, 2012
Welland Half Iron Distance
My 6th triathlon
My first Half Iron

Exactly one year ago I ran my first triathlon: The Multisport Canada Welland Give-it-a-Tri. This is me crossing the finish line at the Welland Half Iron Distance triathlon on Sunday, June 24, 2012, exactly one year later.  Official time 5:31:25 - which if you read my last post on my goals - I blew my A goal of 6 hours out of the water!  How did that happen?  Very favourable weather conditions and a very fast course!  So, let me start from the beginning.

The night before the race, Barry and I were joined by Shannon and Colleen (both also racing the Half) for a nice dinner at Macaroni Grill in Niagara Falls.  It was a nice relaxing dinner of delicious pesto spaghetti and a beer (Stella of course).  We were back at the hotel by 8.  I had all my gear already packed up in my gear box so there was little to do.  We settled down for the night around 9:30 but of course it was a pretty restless night though I did get some sleep.

We were up just before 6 and it was a great, relaxing morning.  I had picked up my race kit on Saturday so there was no hurry.  It was very sunny and bright outside but the clouds were starting to build (thank goodness).  The morning flowed amazing well and we headed to the race site around 7, grabbed rock star parking right across from transition and began the race day.

Setting up transition was easy and smooth.  I walked down to the swim to check out the course which always puts me in to a nervous state.  2,000m looks a long way.

relaxed setting up in transition

Swim Course

 Before I knew it I was back in transition,  listening to the race briefing and putting on my wetsuit and heading back to the water.

Shannon, Colleen and me waiting to get in the water

SWIM

The water was quite clean and warm but I had an issue with my googles.... something got on the lenses and they were cloudy....

darn googles

I finally realized it wasn't going to get any better so I sucked it up.   Luckily the swim was in a canal so I could site on the shore and as it turned out - with 500 swimmers in a mass start - you are never on your own so sighting was pretty easy.

Nothing like a little 2km swim with 500 friends!

Besides having a lack of vision, I settled into the swim pretty quickly.  It was CROWDED the entire swim and I took a couple hard knocks to the head and many pushes on my legs but I managed to keep my goggles on and my breathing under control.  Since I do not breath bilaterally (alternating sides, every 3rd stroke) I decided to try the 2-2-4 count ... stroke, stroke, breath,  stroke, stroke, breath, stroke, stroke,stroke, stroke, breath, repeat.  I counted in my head, 1...2... 1....2.... 1.... 2.... 3.... 4......, and it was wonderful.  Before I knew it I was at the swim exit and Barry's telling me "40 minutes baby, 40 minutes".  I think my response was "I don't believe it".  Official time 39:41!  My fastest swim EVER!

Out of the swim there is a run up to T1 which I made quick work of it in 1:50. 

T1

T1 was uneventful.  I was quite surprised how many bikes were still there.  I'm usually one of the last out of the water and find the racks quite empty.  I had no problem striping my wet suit but had some annoying gravel bits on my feet that I had to wipe clean before getting my cycling shoes on.  I also took the time to put ear drops in even though I was wearing ear plugs for this swim.  I didn't want to chance having water stuck in my right ear for my 90k ride.  My T1 time was 1:55 though I felt like I did it quicker.

Ready to ride!

BIKE

The bike course at Welland is flat, flat, and flat with lots of long straight road with one silly 2.5km out and back.  Luckily the wind was light because apparently it can get pretty brutal out there in the wind and since there were many wind turbines around I believe it.  The course is almost a lolly pop shape with a long out and back with a loop on the end.

On the way out the course was very crowded.  There were no hills to put any distance between racers and everyone was trying to race their race without drafting but that is darn near impossible when riders are passing 3 - 4 wide.  Being passed while passing, having to drop back after being passed but with riders right on your tail ....  about 20 k into the ride the officials on the motorcycle came by and yelled something to me ... drafting ... violation ....  CRAP.... they continued up the line yelling at others and writing .... needless to say I was not happy and I had 2 hours to pound out the bike thinking about how unfair that was while simultaneously telling myself to let it go ....  luckily I was only given a warning but I didn't know that until I finished the race and checked the violation sheet.  It looked like about 75 riders were given  2 minute penalties and there were a few multiple offenders out there too!

On the second turn on the loop, a lady in front of me went down hard on the turn and throughout the whole course I passed 3 men with flats.  I was thankful my ride was going so well and I drank my nutrition on schedule.  I kept telling myself to ride what I should and not what I could (yes Clinton I do listen to you and EN) because I had a half marathon to run.  I definitely could have ridden harder and faster but happy with my performance.  I went in hoping to maintain a average speed of 30km/h and came out with a bike split of 2:52:50 averaging 31.2 km/h.

There were definitely parts of me that wanted off that bike!

T2

I came into T2 completely pumped and very happy to get off the bike.  Nearly 3 hours in the saddle can be quite irritating.  I knew I had killed the swim and over achieved on the bike giving myself pleanty of time on the run to make my 6 hour goal. I made quick work of getting off my cycling shoes, socks on, helment off, visor on, and out I went.  Unfortunately my timing chip did not register leaving T2 but by time stamps on Barry`s photos it was approximately 1 minute in T2.

Leaving T2 pumped and ready to run a half marathon, I knew I had my goal beat!

RUN

I`ve run 21.1 km many times. I know the distance, I like the distance but I have never run the distance after 90km on a bike, or after 2km swim.  My legs felt great, but I had to pee.  I figured I would hit the bushes or a port-o-potty out on the course.   Barry ran with me for a bit and I forgot to start my watch but I think I started it about 1.6k into the race.

The run course was quite nice.  We ran out to Merritt Island where we did two 8k loops.  Mentally I loved this as I could break it down into two 8km or four 4km runs.  It`s also great seeing runners coming the other way.  I knew Shannon was about 10 - 12 minutes ahead of me at the start of the run and seeing her on the loop gave me tons of drive to catch her (which I did at 17k). I saw 2 speedy guys with TTC (Toronto Triathlon Club) Gear, both lapped me.  I'm not sure who it was but I really appreciated the kind words from fellow TTCer as he passed me on his final lap as I was still a KM from starting my second loop.  I also saw Jayson from the TTC three times as we ran the loops.

The volunteers were amazing with aid stations every 2km providing sponges, water, HEED, Coke (really can`t believe how many folks take Coke on the run) and various gels and bananas and other snacks.  I took sponges every chance I could, dumped water on my head and drank HEED at every station.  I took one Accelgel at the beginning of the run and one about 16k in.  I never did find the lone port-o-potty empty so I ended up not needing to relieve myself after all!

My first 3 splits on my watch were 5:13, 5:15 and 5:16.  I knew that was faster than I had wanted so I made  a concerted effort to slow down.  I finally settled into a 5:25 pace around the 7km mark and held that steady for the rest of the run however it is nice to note my final 3 km clocked in at 5:19, 5:16 and 5:22.  My legs felt great and I loved every minute of the run.  I thought Barry, Carole and Vic would have come out to the island to see me at the loop but becuase of some unknown logistics they weren`t there.  I didn't let it get me down and just enjoyed the run.  I told a group of spectators I was expecting my fan club and they hooped and hollard for me. I'm sure I screamed "MORE COWBELL" at least 15 times over the day!

When I saw Barry with just about a KM to go I choked up and for the first time in the entire race I started a little hyperventilation.  I had to calm myself with a few big inhales and exhales and was overjoyed to have Barry join me for the last bit of the run.  I don't have an official run split but estimating 1 minute in T2, I completed the half marathon in 1:54.

about a KM to go

Cheering with about 400m to the finish

I had the biggest smile of my life as I ran along the canal to the finish.  I couldn`t believe I was finishing a Half Ironman, that I swam 2k (1.2 miles) , biked 90k (56 miles), and ran 21.1k (13.1 miles).  And when I was able to read the clock  it read 5:30 - With a huge smile and tears in my eyes I jumped as high as I could and screamed WOOHOO as loud as I could as I crossed the finish line.  I don't remember much right after the finish line.  I shook John Salt's hand and I think I wanted to talk to him but I was unable.  Someone removed my timing chip, gave me my medal, my hat and a cup of water. I found a spot to sit and let the emotions over come me.

overwhelmed

Congratulations from Carole and Vic

NUTRITION

I started my day with my typical bowl of Leaping Leamers cereal and a cup of coffee.  I had an e-Boost as my pre race morning drink at the race site.  About 15 minutes before the race began I had an Accelgel and about 8oz of water.  I had 3, 750ml bottles of Accelerade on the bike - 270 calories each - to be consummed each hour.  I finished my first in the first 35 minutes on the bike, the second about 1:40 and the third with 20 minutes to go.  I was planning on taking a salt tablet every 30 minutes but only took 3 on the bike, and 2 on the run.  I thought there was an aid station at the start of the run so I ran the first 2km thristing for water and wish I had brought my bottle of NUUN with me.  At each aid station (every 2km) I took a little water but mainly HEED.  I took an Accelgel at the first aid station and then again around 16km.  I dumped water on my head and took every sponge offered to me.  There were some really cute kids volunteering and doing such a great job.  

My stomach was fine throughout the bike and the run however towards the end of the run I could feel the makings of perhaps some GI issues.  After the race, let`s just say I had a couple GI issues and leave it at that.

Overall this race was just amazing.  John Salt and his group at Multisport Canada put on a fabulous race.  The volunteers were so amazing and wonderful and while spectators on the course were sparse, the 4 or 5 groups out on the bike course were amazing and the folks on the island during the run were too.  The spectators around the race site were wonderful.  Hands down a well supported race.

A HUGE shout out to my number 1 fan, Sherpa, and photographer Barry. 

Barry finishing his first triathlon

On Saturday he completed his first triathlon at the Give-it-a-tri and he now holds the family Give-it-a-tri record as he beat my time from last year by a minute finishing in 52:05!  I hope to see him race a sprint and Olympic distance this year!

Barry and me before my race

I have to say I loved this distance and I`m searching for another Half Iron in August as another training run for Ironman Florida.  I officially start my IMFL training plan the 3rd week in July.  Next race is the Toronto Trialthon Festival Olynmpic distance on July 22.

One More Week to Welland

I'm racing in my first Half Ironman distance in exactly ONE WEEK!

I started officially training for this race back on February 21.  I was just coming off from some serious hip pain caused by an unstable Tib-fib joint.  Now nearly 4 months later with 194 workouts completed, I'm ready to go.  I feel perfectly trained and ready to tackle the biggest race of my life.

Here's a recap of my training:

RUNNING: 56 workouts for 436.34km in 40 hours














CYCLING: 66 workouts for 2148km in 90 hours

SWIMMING: 36 workouts for 54.5km in 21 hours

WEIGHT Training: 36 workouts for 28 hours!








I am entering in to my taper week.  My plan calls for work outs over the next three days with the biggest being an open water swim tomorrow for 1500m - though if I'm lucky and feeling good I hope to put 2000m under my belt, a 60km easy ride on Tuesday and a 30k ride 30min run brick on Wednesday.  I'm pretty sure I'm not going to do all of that.  Definitely the OWS and an easy ride/run but then I think I'm going to let my legs rest, eat and drink well and embrace the fact that I am trained and I am ready for this race in one week.

By this time next week I will have moved my body through 70.3 miles all in one go.   While I often think of this as just a training step along the journey to Ironman Florida, I have to remember a 70.3 is in itself a huge accomplishment and I should give it the respect it deserves.

So what are my goals for Welland?

1. Nail my nutrition!  I'm planning on 3 hours on the bike and will have 3 bottles of Accelerade containing 270 calories each.  I have trained drinking one bottle an hour and if I nail that then my nutrition should carry me through.  I'm also planning on taking 2 salt tabs a hour (though I don't take pills well while biking).
2. Work through my anxiety of a mass start.  There are going to be nearly 500 people in the mass start and we are swimming in a pretty small canal so I know the start is going to feel like there are 2000 people starting.  I hope to seed myself appropriately and handle starting with so many people.
3. While I would like for it only take 45 mins in the swim, I'm just not sure that is realistic.  I would like to complete the swim in under 50 minutes.  I also have to take in account that there is 425m run up from the swim.
4. My goal on the bike is to settle in quickly and keep an average 30kph pace.  That will get me on and off the bike in 3 hours.  I have to remember to ride like I should, not like a could and there is no such thing as a good bike split followed by a bad run.
5. My goal on the run is to manage my pace, remember this is 21.1km and NOT 10k.  I am going to take an Accelgel when I start the run and carry 2 with me.  I will drink HEED and water at every aid station and take a salt tab every 30 mins.  I will be thrilled with a sub-2 hour half marathon but know if I don't manage my pace I could blow up at the end.  Keep a 5:30 - 5:40 pace and all will be good. 
6. Finish in A) under 6 hours B) under 6:10 C) under 6:20

A year ago at the Multisport Welland Triathlon, I raced in my very first triathlon.  The Give-it-a-Tri. It took me 53:30 to swim 400m, Bike 10k and run 2.5k.  I've come a long way in a year!

Here's to taper week!  See ya in a week Welland!