Background
IMMY2016 is "that" project. Never in my previous races had I researched/designed/adopted a plan to finally peak (hopefully) at a particular race. Execution is another thing though. The basis of this IMMY2016 project mid term review would be more on execution rather than the plan which I'd written about. Therefore execution will be the main feature of this mid term review.
Training Progress
1) All data were recorded using the 920XT. Lost workout data are estimated conservatively due to Garmin error (mostly sync error) or human error (basically me screwing up my garmin - not pushing button etc..).
Planned Training Days: 127 days (roughly 5 months/17 weeks)
Training Progress: 73 days (as of Week 16) (57.5%)
Total Distance Covered:1491.26km
*swim/bike/run/brick only
Swim Distance:55.7km
Bike Distance:1172.59km
Run Distance:262.97km
Total Training Duration:145h31m
*swim/bike/spin bike/run/brick/supplementary training
Swim Duration:25h26m
Bike Duration:75h24m
Run Duration:30h04m
Supplementary training duration:14h37m
*Core/Stability/Stairs/Stretch
Total Elevation Gained:11769m
2) Swim Progress as of Week 16
Swim KPI:69.373km
Swim Actual:55.7km (79.9%)
Swim progress was measured using distance.
Most swim workout were done at Presint 6 (P6), Putrajaya pool. Some were done at MMU Pool when P6 pool was closed.
Swim training started off quite easy and low in volume during the base phase which something I've gotten used to during 70.3. The early part of the swim training was focused on doing plenty of kick drills, swimming with paddles, base intervals and so on. Once the volume increases the drills had to stopped to accomodate the longer main sets which took a lot of time. Nearing the peak phase, instead of the speed sets, lactate sets were the main staple of the main set with decreasing rest time between intervals.
Some notable improvements include better form and feel of the water since. In terms of pace, no real significant improvement.
Issues encountered mostly relates to time constraint since all swim workouts were done at lunch time. To fit in everything in about an hour was impossible. The other issue was weather or to be specific - rain. Some session were salvaged by swimming after friday prayers which was hardly the best thing to do. So, due to these constraints, swim training was ranked as low priority.
3) Bike Progress as of Week 16
Bike KPI:67h55m
Bike Actual:75h24m (111%)
Bike progress were measured using time.
Bike routes include the genting peras/semenyih/lenggeng/Mantin/Kuala Kalawang/Titi route, home to putrajaya route, Putrajaya and the IM 70.3 loop. Also did PD. Weekdays bike was limited to the spin bike at KBS Gym.
The road bike was used in the early part of bike training since elevation and comfort was the main focus. The early bike rides were considerably longer and slower to increase aerobic function. In fact, I went over the prescribed target time based on the logic that any bike workout will be deposited in the mileage bank. The TT bike were utilized for brick rides and shorter rides. TT bikes were used for all weekend/long bike workouts after September for adaptation. Spin bike session include short hills and sprint intervals. Near the peak phase, these intervals were replaced with more long climbs simulations and lactate intervals. On non long ride week, most workout include some sort of steady state ride to mimic race day intensity.
Effort during climb has seen significant improvement (less effort). In terms of going long, still need to include some small breaks to remain comfortable on the bike and to stretch out the muscles especially after 130km. It seems like this small breaks plus a big "maintenance" break will be part of the IM bike leg strategy. Seems to require less nutrition especially gels on the bike. Few bottles of sports drink, water, dates seems to be enough.
Training issues are centered around mehcanical stuff like air not going in tyres, wheel off centered from frame etc. loose screws etc. Also the additional time to find all the gears and stuff. It takes sometime about an hour just to get out of the house and ride. And not to forget the servicing and trips to the bike shop. Got better at all the arangements after focusing on only riding the TT bike. Bike training is a big, big hassle. Other issues include the time it takes to complete a long ride which will definitely sets you back at least half a day. But bike training is important as I feel it's my weakest area and the bike ride will determine the IM marathon and eventually overall time. Bike is the highest priority.
4) Run Progress as of Week 16
Run KPI:31h22m
Run Actual:30h04m (95.9%)
Run progress were measured using time.
Ran mostly at Putrajaya 70.3 loop, PCP trail, the hills at Wisma Putra, Shang Ri La, PICC and the straight stretch between PICC and the red mosque. Other route include around the house/anywhere I'm at. Deliberately scheduled run races especially trail run races to push the intensity a bit.
Cadence has picked up and could hold a relatively higher intensity. But for marathon distance this easily could change with nutrition and heat factored in. For the Ironman, walking breaks would be a necessity.
No major issues, but had some lower back problems probably because of the new shoes. Used the minimal shoes for faster sessions and cushioned shoes for longer sessions. By September only racing (cushioned) shoes will be used.
5) Brick was done every week. The consistent running off the bike really help the start of the run and seems to prevent muscle cramps from occurring early in the run. Longer brick session also simulates race conditions/feel and this will really help on race day. Brick was done with all the gear expected to be used on race day.
6) Supplementary training was probably the thing that enabled the quality sessions to be performed in the first place. Strength session was stopped and focus was only on core/stability since lifting weigths etc. would require longer recovery and hence disrupts the training schedule. Also did some foot workout but that was also put aside for the past weeks because of races and big workouts which left me burnout. However, still remain committed to take the stairs up to the office everyday.
7) Had 2 races during the whole period of the training program - Semenyih Eco Trail Run and PD Tri, both of which provided valuable lessons. 2 more races to go to firm up the run.
8) Nutrition during training was pretty awful and this would probably be one of the limiting factor in performing quality workouts. Haven't had the consistency like other part of this training programme. Plan to pay more attention to nutrition as IM gets closer.
Feeling Notes
1) Life/Balance was ok at first but started to get desperate as IM closes in. Tried my best to fit everything in and made compromises as well. It took quite a toll on those close to me not to mention my self, physcially and emotionally. Whenever I work out, I just shut everything out and focus on getting the job done and dealt with it later. Adopted a "now or never" attitude to motivate me into doing workout. When I'm off training I make sure focus is given entrirely on the family. But it's not enough. I've just spent so much time doing this compared to the foregone time I should've spent with family. This huge tradeoff is something that I could not forsee me doing in the near future unless I find ways to make it work (win-win).
2) As time goes by, the magnitude of properly executing a good IM race was occasionally felt and makes me question the purpose of doing this. In terms of training, it is exactly how I'd imagined it but there were also unforseen consequences. So far, judging by those around me and how myself generally feel, I think it's not that bad. But at a certain point in time, you do wonder. The coming months is going to be challenging and I just have to keep at it.
3) I have to acknowledge the elephant in the room. I'm expecting a newborn 2 days before the race. So there is a big possibility that I won't start the race. It's something that I have to deal with when the time comes but for now I am effortless to do anything about it. I can only focus on training and things within my control. Whatever happens, will happen, for a reason.
5) I'm expecting an intense second half before tapering begins. It'll be a very busy end to this project as logistics, baby stuff, work, training and life in general piles up. Hope everything goes according to plan and if not, I can manage to adjust accordingly.
6) Training continues.
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