Central Park Bike loops followed by Achilles 4 mile run race

Today I did 9 loops of Central Park. The plan was to do about 12 loops but as all age-group time crunched triathletes I had to adjust that plan on the go. I bike commuted to Central Park which was about 7 miles then started off with the loop fest. The New York Road Runners Achilles 4 mile run race was slated to start at 9am so I got as many laps of Central Park as I could before hand. Anh and the kids met me at the race finish to get my bike so I could transition to the run.

The course in Central Park is much undulating, especially on the West Side of the park so that makes for constant gear changing. This week I (DIY) upgraded my cassette on my HED wheel from a 11-25 to a 11-28 which makes for better climbing. This enabled me to spin more and stay close to 75-85% FTP on the hills. The one disadvantage I find myself in when at the park is I tend to get out of my established session goal and enter a race mode with other cyclist. I have gotten a bit better holding back and sticking to my plan but I do occasionally get the urge for the “need for speed”.

My nutrition was great as always. Made sure to take in my salt tablets and hydration. Also today I tested my tentative race day kit. It felt great and is really “skin fit” as advertised. I might give it two more test rides before race day to make sure all is a go with the Free Sanremo skin suit.

Run race went well. At first as more times than not is the case mile 1 is a bit hard to find my legs. I also make sure to walk some of the aid stations to get nutrition in and just simulate race day because there will be walking….the last mile was just fast to say the least especially the fact that there is a downhill to finish off the race.

The Achilles race is always a favorite of mine. Very inspirational to see all the vets and all special athletes with disabilities out there making the day theirs to own and enjoy. I even saw an achilles athlete carrying a what looked like a 10″ Cement block throughout the 4 mile course. That’s simply amazing!!

Bike Total 63 miles. Run 4 miles.

8 weeks to race day………….

Bike – Run

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2 hour trainer ride followed by NYRR Queens 10K

Today I had to really stack my workouts due to work obligations. The workouts proceeded as follows a 2 hour bike session on the trainer broken down with a 20 minute warmup, 1 hour in the TT position at 75% FTP with a 3 minute recovery then right into a 30 minute TT again at 75% FTP. 

10K Race was scheduled to start at 7:45am so the plan was to run directly to the start from home. The Queens 10K takes place in Flushing Meadows Corona Park which is about 2 miles from my home. So I ran to the start in time to jump into a slower corral which was just starting off. It’s nice how the race organizers are staggering those races to lessen on the congestion in sold out races. 

The 10K race was to be treated like a tempo run. Nothing crazy with pacing just focused on keeping a steady effort. 

I finished the 10K with a 7:42 pace which is great coming off my earlier bike ride. I got my finishers medal and the race goodie bag then did a cool down jog back home. 

My legs were definitely hammered from both the bike and race at this point and pace felt more like the IRONMAN shuffle. 



Nutrition:

Made sure to take 2 salt tablets every hour as it was a very humid and hot morning. On the bike went with maltodextrin / accelerade mix. Packed gels but didn’t feel the need or took any. 

It was a busy week with work, etc so I had to skip some workouts. Hopefully heading into next week which is 9 weeks from IRONMAN Kalmar-Sweden I should have a better grasp on workouts. 

Highlight session for the week has to be today. I was able to hold aero on the trainer for an hour without any issues. Also this week I booked a bike fit appointment with ACME Bicycles. This will be my first professional fit on my Scott Plasma. Looking forward to it since I’ve heard nothing but rave reviews for ACME. 

Long Bike to Commack with a 30 min Brick Run

Went out to Commack, NY which is 36 miles from home. So the total ride was 72 miles. This was followed by a short 30 minute brick run. As expected my legs were a bit tight following the ride but at mile 1 into the run they felt better.

This is the longest I’ve biked with the Smith Podium Aero Helmet. It was a hot day. 90 degree high. So any doubts of the helmet not being properly ventilated were dismissed after today’s ride. It tested very well.

Nutrition was on point. 2 aero bottles with water. Behind the saddle bottle also with water. My BTA bottle contained a concentration maltodextrin mix with gatorade, equalling about 1000 calories. My Dark Speed Works frame storage bag had 5 gels and a bar.

Great workout session today. Next week marks 10 weeks to race day.

Aero Helmet tested great on a hot day. Thumbs up!

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Took 3 gels on the bike

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72 miles bike workout.

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Introducing my Scott Plasma 10

I’m formerly introducing my Scott Plasma 10 2015. I purchased the bike back in February of this year at R and A Cycles. This is my first Triathlon specific bike. I have been doing Tris since 2009, 8 years now. So being that Sweden will be my second IRONMAN I thought the timing was right for a TT bike. Base on my bike fit geometry and being 6′ 3″ the Scott Plasma was perfect for me. 6 months into training on the Plasma I have to say it’s an awesome machine. Although to date I haven’t gotten a professional bike fit I feel very comfortable in the aero position for long durations at a time. My initial bet is I will pickup a few watts with a bike fit, with 10 weeks out from race day I should do so asap, maybe this week or next at the latest.

Setup: Saddle: ISM PN 1.1, Frame Storage: Dark Speed Works, Aero Bottle: Elite Crono, BTA: Profile Design, Behind Saddle Hydration: Profile Design RMS Rear Mount, Disc Wheel Cover: Wheelbuilder Aerojacket, Components: Ulegra 6800, Wheelset: HED, Powermeter: PowerTap, Pedals: Shimano Ultegra

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Second IRONMAN swim of the Season

So far I’ve done 2 IRONMAN length swims this season. This is a distance of 4000 meters or 2.4 miles. Back in April it took me 1 hour 18 minutes. Today it took me 1 hour 20 minutes. Swims like those I pretty much have an idea of how I’ll perform heading in. Today’s swim I knew I have been lacking on consistency getting to the pool for my swim workouts so I was expecting a slower swim. The outcome is still respectable as I felt ok with the pace and not exhausted after the swim. Keep in mind on race day there is still 112 miles of biking followed by a marathon to complete. 

On the previous 4000 meters straight swim my pre workout fuel was a bagel with peanut butter and banana that may have been a better fuel choice as opposed to the option of cereal and banana today. Still the 2 minute difference could just be the lack of consistency and speed sessions. 

Next week is the 10 week countdown to race day in Sweden so I need to try my best to keep the swim sessions at 3 days per week at best. Also I need to start adding some open water swim sessions very soon, maybe even this weekend following my long bike as the weather will be 90 degrees on Sunday. (Don’t forget the sunscreen)

In this photo the chart reveals that 2/3 the way in my stroke count increased as my pace decreased


Central Park riding followed by NYRR Retro 5 miler

IRONMAN Sweden training………11 weeks to go

Worked yesterday so had to package a long bike followed by a brick run workout today. Having signed up for a Road Runners 5 mile race I decided to bike Central Park beforehand. Biked to the park, did 5 loops totaling 40 miles. When done with the bike I checked my baggage with NYRR, locked my bike up then did a short 3 mile run followed by the 5 mile race.

I managed to hold low 7s per mile during the foot race. Very happy with the overall outcome. Could have used a gel on the race though. Felt a bit bonky but that subsided pass mile 2.

Finished the days workout with an easy 8 mile ride back to Queens to have family brunch at Nevada diner.

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Post run bagel and apple provided by NYRR. Miss the retro style bananas we got before

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Ride to Harbes Family Farm

Ride to Harbes Family Farm From Forest Hills, NY

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Nutrition:
– 2x bottles of water
– 1x concetrated Maltodextrin and accelerade, approx 750 calories
– Carried 5 gels, took 3.
– Carried 1 cliff bar, took a much needed half at mile 70 or so
– Carried and took 2 salt tablets

The Ride:
Longest ride of this year training for IRONMAN Sweden has been 52 miles which was done last week. Decided to do a really long ride today as it’s a long holiday weekend (Memorial Weekend) and also just needed a longer ride to test my fitness holding FTP and aero. This was a perfect ride to incorporate the family as it was a great day to enjoy the farm. Lots to do at Harbes for the kids. Hayride, bouncy platform, go carts, etc. Always enjoy their freshly baked donuts with a cup of brew.

Freshly Baked Donuts

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Route:
Haven’t gone pass Woodbury heading East into Long Island. There were some detours I had to do to get back to the service road via the Long Island Expressway Service. Last 26 miles or so of the ride which started at the end of the Service Rd was in fact some of the best riding as I took some back roads. There I decided to use GPS as there would be quite a few turns along the way.

Detour #1: Getting back to the Service Rd. @ Woodbury

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Detour #2: Crooked Hill Rd

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Detour #3: End of LIE Service Rd @ Exit 66

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Harbes Family Farm – You’ve Arrived at your destination

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Outcome:
Ride was a success. I was able to hold aero for a good 80% or so of the ride. Felt really relaxed and strong. Total of 85 miles.

 

Family is here