I think yesterdayâ€™s workout was literally my longest workout ever, save for a 100-mile bike ride and one of my marathons. Crazy, right?
Coach Marni wanted me to complete a 3000 yard swim (thatâ€™s about 1.7 miles), a 40-mile bike ride, and a 3-mile run by the end of the month. I circled Sunday on my calendar and anxiously awaited the dateâ€¦
She wanted me to swim further than the race distance (the race is 1.2 miles) because swimming in a pool is way easier than swimming in a choppy, dark, deep bay packed with hundreds of other athletes. Iâ€™ve done a handful of 3000+ yard training swims, so I wasnâ€™t nervous about the distance. But I was concerned about biking and running after!
But the REAL purpose of this workout was to figure out race-day nutrition. Obviously, fueling is a huge part of the Half Ironman. This is what Marni has recommended for all of my 2+hour workouts (and the race):
- Around 60-90 minutes before around workout: 250-300 calories
- During Bike – 1 bottle per hour of 2 scoops HEED (200 calories), sips every 10 minutes; gels are also fine.
- During Run – Around 100-150 calories per hour, every mile have liquids + calories.
- Post Workout – Around 20-25g of protein of your choice like milk, yogurt, egg or your choice quality protein powder, then real meal whenever your tummy is ready.
Per Marniâ€™s advice, Iâ€™ve been training with HEED sports drink, as well as Shot Bloks (which are my favorite thing ever â€“ I ate them during Henryâ€™s delivery).
I was at the gym when it opened at 7 AM. The swim went well. It took me an hour and 15 minutes to finish. I got out of the pool and ate 200 calories of Shot Bloks while I changed. This â€˜transitionâ€™ took me longer than I wouldâ€™ve liked because I had to drive to my bike spotâ€¦
But once I was there, I got on my bike real fast!
Instead of biking for 40 miles, I decided to bike for 3 hours. Iâ€™m a slow biker so this was probably 45 miles or so. I have to say, I have entirely shunned all timing / GPS devices during my Half Ironman training and LOVE IT. I think getting too caught up in my pace would just stress me out. Iâ€™m not planning to win the race or anything. 🙂
My new bike is truly glorious.
I only ate 400 calories on the bike because I only have two water bottle cages. I need to figure that out â€“ Iâ€™ll be on the bike at the race for at least 3.5 hours. I felt myself getting a little hungry towards the end, but all in all, the bike was a piece of cake.
Transition 2 was fast!
I was really excited about the run â€“ just because I knew my workout was going to be DONE soon.
I have to confessâ€¦ Iâ€™ve been freaking out a bit about my race. Marniâ€™s plan is designed to not just get me across the finish line â€“ but finish strong and fast. The plan is intense and includes lots of two-a-days. Due to sickness and work, itâ€™s been hard to stick to it 100% â€“ Iâ€™ve been more like 75%. Not following my plan makes me anxious and nervous! But yesterdayâ€™s workout made me feel SO MUCH BETTER. Sure, it took forever and it was challenging, but Iâ€™ve worked harder and felt less fit for other events. I think Iâ€™m well-prepared for this event! Considering there are only three weeks left, this is a great feeling. 🙂
Did you do a long workout this weekend? What did it consist of? Did you nap afterwards? I wasnâ€™t planning to take a nap, but I came home and ate lunch while sitting on the couch â€“ I could barely sit up straight as I munched. All I wanted to do was SLEEP. So I did!