Genuine Health IRONMAN 70.3 Team: May Training Update
Believe it or not, this is the second last training update before the race. The pressure is ON and the team is feeling a mixture of excitement and apprehension for their first IRONMAN. It has been a big month of training for everyone and one of the newest additions to our nutrition repertoire is the New Genuine Health Green Yogurt line with their protein and bars. We are sampling them in training and recovery and they are DELICIOUS. There will be more chatter on that next month but for now, let’s check in and see how the team has progressed!
General Update
I had a great month of building training volume while staying healthy. I jumped into my first races of the year and did well. I was third overall at the Seaton Soaker and took top 10 at the 5 Peaks Heart Lake. (Editors note: If you want to run a 5 Peaks race this season, you get a discount with the code JESSICA).
I really enjoyed getting out on the trails this month and I actually just returned from a training camp in Collingwood which involved a lot of running and cycling up Blue Mountain. I am loving the elevation!
In May, I also went with Jess to Muskoka for a weekend to test out the Muskoka 70.3 race course. It is a huge confidence builder knowing that although the course is tough, it is fair if you put in your training!
This is my first time ever tackling triathlon training and I am averaging 10-13 hours a week. I am noticing some huge changes in my body composition.
Running Update –
I kept the volume relatively low at about 5 hours per week and worked on lots of tempo around marathon and half marathon pace and did lots of trail running to keep the impact low.
Cycling –
I have added quite a bit of cycling volume as I have started riding to work. I also have been adding some sweaty zone 4 workouts to help with overall strength and power as well as a lot of hill work. I am averaging about 4-6 hours of cycling a week.
Swim– Well, the long awaited swim training has began. I am not going to lie – it was a bit of a struggle to start but with a few helpful tips from fellow swimmers, I have improved my form and speed. I am confident that I can comfortably do the distance and proceed to do damage on the bike and the run! I am in the pool about 2 hours a week at the moment.
May Training Update
Rocking the new Performance Project tri kit that the team will be wearing at the race!
Time flies like an arrow, as they say (and fruit flies like a banana…(yuk yuk), and we’re a month away from the big day. Here is how my training is going, and what I hope to accomplish in the next few weeks. On the whole, I feel ready. My volume or intensity hasn’t been the highest, but I knew that coming into this I’d have limited time to devote to all these new pursuits. Thankfully ignorance is bliss, and I have no ambitions to do anything other than finish and be happy with an honest effort in my first attempt at this crazy sport.
Swimming: Continuing a running monthly theme, my speed hasn’t gotten any better, but I know I’ll finish the leg. I was able to hit the pool for about an hour every week in May, which is a bit lighter than I’d hoped but I wasn’t in the office very much and I often go around lunchtime. I know I need to get out of a pool for some real simulations, and luckily I’ll be at my girlfriend’s cottage at the end of the month and plan to do quite a few open water swims to sharpen up.
Biking: I was at home in Niagara for a weekend in May and went up and down the Escarpment a few times to simulate Muskoka’s hills (and got an AWESOME unisuit tan/burn). Otherwise, Marky and I started a morning bike gang (where I chase him around aimlessly) for a few rides, and I’m going to do a race simulation on June 18th to see how long I can hold max effort for. Fingers crossed!
Running: As always, my best and most accomplished discipline.
May saw a new 10K PB (37:31 at Sporting Life), a pretty grand result in a hot day at the Ottawa Half (1:26:24), and some fun running along the Genesee River and Erie Canal while in Rochester for a wedding. As usual, add in a few long-desired Strava CR snipes and I had a fun time this month. I may enter the MEC half-marathon on June 19th to see how I fare a day after a hard cycle, but I haven’t committed to it just yet, and I’ll be doing the Longest Day Ekiden Relay race with a bunch of great athletes from the Achilles International foundation as well.
Other: I THINK I’ve figured out (through trial and error) how much food and drink I need while doing each sport, and I intend to use some Genuine Health protein bars and Hammer Perpetuum on the bike during the race. I’m also planning to stash half of a peanut butter sandwich with my bike shoes to mow down on after the swim during transition (got some Trader Joe’s PB in America and need to find excuses to eat it), and use a gel on the run. That should get me across the line without hallucinations.
Overall Update:
I had reduced my training volume in April I was tapering for Boston, but boy did the volume increase in May.
The first three weeks were 17.5 hours; 16.5 hours and 15 hours so it was no surprised that I was feeling burnt out and completed unmotivated by week 4 (8 hours). I have been having some calf issues since Boston and while it wasn’t getting worse, it was not getting any better so I decided to take 10 days completely off running prior to doing the half marathon in Ottawa on May 29. Mentally, I felt better for doing it and my calf has improved although still not 100%.
Swimming:
May Recap: My goal was to do some speed work in every session and I 100% achieved that! The frequency did decrease and I was only getting in 1-2 sessions a week, but the time trial I completed last week showed that I had improved my 400m time trial performance by 55 seconds so no harm no foul!
June Goal: To complete my first open water swim EVER and not die!
Biking:
May Recap: The goal was to concentrate on hills and try to get in at least two 2+ hour rides a week. This was 100% achieved and while I probably should have completed more hill work, I did join Morning Glory Cycle Club and am loving the Wednesday morning 5:40 Ladies work out. Biggest cycling problem was that I ran out of my favourite Genuine Health fermented peanut butter bars (I don’t know how this happened but the situation has been rectified!!!).
June Goal: To do 3+ 100km rides and focus on HILLS!!!!
Running:
May Recap: My May goal was to build on the Goodlife half and increase my speed work for an improved performance at the Ottawa Half Marathon with Todd and my partner, Lawless at the end of the month. Unfortunately, this did not happen. As mentioned above, I was suffering with a bit of a calf issue and while it wasn’t getting worse, it was slowing me down and my runs were just not enjoyable. I took 10 days off running and while my calf felt better for it, my performance at the Ottawa half marathon did not benefit. Todd, Lawless and Lindley (Todd’s girl friend, who was also suffering with injury) had fantastic performances. Lawless achieved a PB without racing it (he had so much left in the tank, it was maddening!), Todd had a great race and was only a few seconds off a new PB and Lindley also had a great race and crossed the line celebrating. Such a great weekend with fantastic people!
June Goal: As my calf is still not 100% I haven’t been completing any speed work but I am hoping to recommence shortly (note to self: book another chiro appointment).
Nutrition and Strength:
Genuine Health kindly provided me with some of their fermented Greens+ protein powder and it is soooo good. I have long been a big fan of fermented foods and even have been known to make my own kombucha. My biggest struggle has been in choosing which protein powder to use after training- they are all so good! During unintended break from the fermented peanut butter bars I was rotating between a number of other bars, gels and dates. While some where better than others, it reconfirmed that I will be using the GH bars on race day.
I have not made it to AOL consistently (work tends to get in the way too often) so I have downloaded a strength program and have been hitting the gym with more regularity. While I am suffering from DOMS more often than not, I am hoping the benefits will translate and I will be stronger and less injury prone going forward!
June is going to be epic with a training weekend planned in Lake Placid with Jess, a trip to Muskoka to get in a practice ride and my FIRST Triathlon!!!!
Editors note: As you read this, Clare and I are in Lake Placid, most likely attempting a chilly open water swim! We will be back with a full update on how it went but wishing everyone a wonderful weekend!
Check back next month for the final training update from the Genuine Health IRONMAN 70.3 team but in the meantime, if you have questions for any of the athletes, leave them below. You can check out last month’s training here.
It is neat reading a little bit of the training routines of the team as you approach this half ironman. I am very much in awe of triathletes with their discipline in training and the stamina and grit.