I just completed what’s probably my biggest month of training ever – which, since I go back to 1999 with an average of 2 IMs a year, is saying a lot. I view the training process as a series of cycles, each of which prepares me for the next cycle (“training to be able to train”), culminating with weeks 8 >> 3 before an IM, when the “real” training happens for the race – training which revolves around the distance and effort levels in the race itself. The cycle we are about to enter.
To get ready for these critical 4-5 weeks, I have emphasized cycling to a greater extent than the past 5 years or so. I used to naturally get more cycling in, via commuting to work, and mountain biking for “fun”. Both of those dropped out of my life starting the end of 2010. I could at least bring back the commuting by biking to the pool and the track, which I’ve been doing since early April. Also, I got a volume pop from the Tour of California. And I’ve brought my swimming up by adding in the “optional” work since coming back from ToC.
My Performance Management Chart numbers reflect this increased level of work: 4500 TSS the month of May, with the last six weeks going: 747, 888, 859, 1157 (ToC), 893, 1171. That means this past week, my TSS/day was higher than during ToC! I am so looking forward to Tuesday, which will be a travel day when I can finally get a rest.
I’ll be in Colorado the month of June. In the past, when I’ve gone there, I have usually added a little extra credit biking. But this year, I intend to emphasize quality in each and every workout, following the EN IM plan pretty much to the letter. I suspect that will be hard enough, with the back-to-back long bikes being done at elevations 7000′-10,000′, and the FTP days being done up hills in my neighborhood @ 8000-9000′.
My biggest problem has been trying to maintain my weight. I have the opposite problem of most people – it is almost impossible for me to keep my weight up at the 147# I;d like to see during training when I’m working at the level of 150 TSS/day. Then, in CO, it is normal to lose 2-3# (which represents some loss of body water). So paying attention to calories before and after workouts, and hydration during them, will be Job Two, right after hitting all the workout targets for volume and intensity.
Another thing I’m going to do differently is NOT adjust my FTP for the altitude. I already have it set at 212, instead of the 216-18 which my numbers indicate it should be. So I hope that, plus the 5% range in all workouts will be enough to get the proper training effect (meaning an IF of 0.95 for FTP workouts will be acceptable; 0.75 for race pace “plus”, etc.). Same with VDOT. I have been training at intensity levels about 1-2 VDOT points higher than I tested at; at altitude, simply hitting my paces for my VDOT of 45.8 should be doable (EG, miles @ 7:24 instead of the 7:08 I’ve been doing them at.)
I’ll revisit these goals over the next four weeks as I report on my progress. And, OK, NOW it is 8 weeks to go before the race!