August 10, 2009

IM Training: Right and Wrong

After 35 long weeks of training and the race itself, it's time to look back and reflect. Time to reflect on the Training and the Race. On what went Right and what went Wrong.

Let's look at Training first.

Training (Right):

1. Injury Free: I managed no trips to the orthopedic for my knee's or feet. I contribute this to a very measured approach in mileage build-up for the run part of training.

2. Long Rides: I hit every long ride I was supposed to. My longest long rides were significantly longer than in 2007. This came into play for the hills in Lake Placid.

3. Everything in the Morning: I did all of my training in the morning which helped with work and family. It made me tired and I had to go to bed early but it didn't interfere with two of the most important things in my life. Family first. Job second.

Training (Wrong)

1. Nutrition on the Bike: I didn't nail it for the race. I knew the impact and the significance but I didn't nail my plan during training. I should have prepared more for it and taken it more seriously. I should have also experimented more with my beverage of choice on the bike.

2. Longer Runs with Bricks: Even though my plan didn't call for many, I should have implemented Bricks that called for 3 hour rides and 2 or 3 hour runs right after. Most of my long rides (6+ hours) were followed by 30 minute runs. The longer runs may have helped with my nutrition.

3. No Weights or Core Work: Weights was in my plan but Core Work was not. I chose not to do the weights after about 5 or 6 weeks into the plan. It was just too much. I totally ignored Core workouts. When you are swimming, biking and running 6 days a week, it's tough to add a 4th discipline. But, come race time, it could mean all the difference in the world.

Next post I'll reflect on the race itself.


Mel-2nd Chances said...

Great to read about all you did right, and lessons learned, thanks for sharing that!! alright, off to get started on core work :)

Katie said...

Kudos on being injury-free -- that's a feat in itself!! And core workouts are something I want to get into the habit of doing ...