It has been a whirlwind since Trinona. After the race, I traveled up to my hometown for the week to finalize the last of the wedding preparations, and over the weekend I went from Miss to Mrs. It was a great day, regardless of the windy, chilly and occasionally rainy weather. Our wedding was at the church that I grew up attending, and the pastor gave a great homily mentioning how he expects us to be very healthy and active in our marriage due to my profession and my plans to become an Ironman. Here is a glimpse of us on our special day, we cleaned up pretty well. 🙂
Tri training during the week of the wedding was reduced to the bare minimum, and I took the weekend off. But now I’m back home and ready to train, train, train hard for the next couple weeks until I begin my new job with Midwest Dairy (yay!). Yesterday was a long day, three days post wedding I said goodbye to my new hubby at 6 am and traveled to Madison with a few other triathletes training for IM WI and biked a portion of the course. We got to Verona about 9 am and proceeded to bike the 40 mile loop through the countryside of Wisconsin.
I am so glad that I took the day to ride part of the course. It is a very technical route with constant rolling hills and plenty of turns. I only biked the loop once. On race day, I will need to bike from Madison out to this loop and proceed to bike it twice before heading back to Madison. I felt fairly good throughout the whole ride, and managed to do a 40 min transition run/walk afterwards in the 80+ degree heat.
Some of the damage from a tornado that ripped through the area the evening before. We had to make a detour on the course as it was closed due to the damage.
1) For 90% of the hills I will need to drop down to the small front gear on my bike.
2) Do not stop pedaling unless I have run out of gears on the downhills. Coasting will only slow me down,
3) Try to stay in aero position as much as possible, there are plenty of hills where I will need to sit out of aero position.
4) Keep up with the calories as much as possible while on the bike – begin fueling 30-45 minutes into the bike ride and continue refueling every hour. For the practice ride yesterday, I brought along some sports-specific fueling products as well as sandwiches, bananas, crackers that I kept at the car to eat when we returned. Not only is food cheaper, but after sweating on a bike for over two hours, salty crackers or a PB&J sandwich tastes amazing compared to a flavored gel packet.
Here is the training plan for this week:
Monday: 1,700 yd swim + strength maintenance + core workout
Tuesday: IM WI bike ride + transition run
Wednesday: 2,900 yd swim
Thursday: 120 min run + core workout
Friday: 2,800 yd swim + 120 min bike ride
Saturday: 30 min bike ride + 10 min run
Sunday: RochesterFest race -Olympic course
T-81 days until Ironman Wisconsin!