The Super Brick: 8 Weeks to Ironman Texas

So last year we did a workout at 8 and 4 weeks to go until Ironman called a "super brick." It's one of those workouts that challenges you physically but I think also prepared me for the mental strain of 140.6 mile race. 

The general outline is 1 hour swim (~3100 yards), 5 hour (or 90 miles, whichever comes first) bike and a 2 hour run (~13 miles) with 90 minute breaks between legs to get nice and sore and unmotivated. Some lessons I learned last year: wet tar looks just like dry tar,  peanut butter cups are not a good snack before the run, and that the run feels easy, right until you start feeling your legs again.

How it went this year: 

Swim Leg

Last year the swim was easily one of my weakest legs so I have been putting in more pool time this year and the results are very positive. I got a water proof iPod which significantly helped break the monotony and keep motivation up. Only bad thing is the pool doesn't open until 8 on Saturday.

Nothing about this isn't fun

Bike Leg

The new bike is not set up yet so I am still on a friends bike. Right now my FTP (functional power threshold) is 224 watts (4.04 watts/kg) so my set power for my long rides is 145-150 watts. I know there's some more power in there and I'd like to be able to race Ironman at 160 (FTP of 245). Last year my biggest gains in FTP were in the last 8 weeks so we shall see! Of course today there was a torrential downpour so I ended up covered in mud and somehow also sunburnt, but we're going to go ahead and say it builds character. 

I did get to wear my new team kit from Champion Systems, felt good on the bike but did not run in it since I wanted to get the mud out before it stained. 

I ate a Bonk Breaker Bite every 45 minutes, along with my carb drink mix to feel out my nutrition plan for Ironman. All systems go!!!

Run Leg

I'll be honest, when it came time to start the run it took a lot of effort and bribing to get myself out the front door. Once I got moving it was alright, but my legs definitely just felt like hams attached to my bones. Good news is now I can remember this workout at Ironman and know that I have gotten this far before and I can do it again.

Recipe of the Week: Mini Turkey Meatloaves (Makes 12)

I might have gotten carried away with the BBQ sauce.
I regret nothing.

What you need:

• 2 lbs ground turkey
• 1 egg, beaten
• Half a yellow onion, chopped
• 1/2 cup BBQ sauce
• 2 tbsp Olive Oil
• Additional BBQ for topping

1. Preheat the oven to 350degF
2. Lightly spray a muffin tin
3. Mix all ingredients together in a bowl, then fill the muffin tin
4. Brush BBQ sauce on top of filled cups
5. Cook for 40-50 minutes (Until internal temperature reaches 180deg F)

I have been bringing two of these to lunch every day with a baked sweet potato and they keep very well.

Other things going on this week:

The guys over at Flo Wheels have the bet customer service! With the new bike I do switch from 10 speed to 11 speed and with a call to the guys at Flo, they sent out the part I needed to make the switch so I am on target for Galveston 70.3! I've said before how much I love these wheels, aluminum rims and good aero performance give a great bang for the buck and good guys to work with to boot! 

The new transition bag from Ogio came in and it's awesome. The separate compartments for glasses, shoes and helmet and a ventilated section for dirty clothes will make packing for races a breeze.

Less than 11 weeks to Ironman, where did the time go?!

So no races to report since the Surfside Marathon debacle, but that doesn't mean we can't do a few updates!

Next race on the schedule is the Texas 70.3 in Galveston, but my biggest focus right now is Ironman Texas in May. This will be my second IMTX, and here's to hoping for a new PR! I did just complete a rest week where I reduce the intensity and mileage to give my body a chance to recover and am ready to hit it hard again! Time to get to it!

The last week had a big good-buy and a couple small hellos. 

Unfortunately this past week I had to retire my Trek Speed Concept 7.0 due to frame damage from a rock :(. Good news is the guys at Campus Cycles in Denver are helping me get on a new Speed Concept 9.5 next month. Until then I will be training on a friends tri bike so I can uphold my aero position strength. 

So sleek, so sexy, so... neon

So it's no secret to anyone that I loved my Newton Running Distance U's and I ran those poor shoes into the ground. But dare I say it, the Distance Elites bring even more to the table. The shoes is a bit lighter, and has some more ventilation through the mesh upper. This is great down here where every tiny breeze helps in the Texas heat. They also have a wider toes bow which many runners (myself included) prefer as it reduces hot spots and blistering on the toes.

It's a wee bitty bonk breaker!

I also recently received several boxes of Bonk Breaker bars. I chose the bonk bites as I use them mainly as a small breakfast-like snack before my early morning runs and a full bar is a bit much at 4AM. I have been running about 8 miles and having a bar before I start helps me keep up energy and not get hungry until the very end of the run. The taste is also quite a bit better than bars I had tried previously!

 

   

Recipe of the Week: Kielbasa Lentil Soup

So I can't take any credit for this one, my girlfriend (who is a much better cook than I am) took a few of her favorite recipes, combined them and came up with this!

What you'll need: 

Nomnomnomnom

• 2 tbsp olive oil
• 1 lg onion chopped
• 4 carrots, chopped
• 3 stalks celery, chopped
• 2 cloves minced garlic
• 1 tsp paprika
• Approx 1 lb (14-16 oz) kielbasa, sliced (Could be subbed with chicken or turkey sausage)
• 1-14.5 oz can diced or stewed tomatoes
• 7 cups chicken stock
• 1 lb (16 oz) lentils, rinsed
• 2 bay leaves
• ½ cup white wine (Could sub in water if preferred)
• 3-9 oz fresh spinach (as much as desired)
• ¼ cup chopped fresh parsley 

Heat olive oil in large soup pot over medium heat.  Add onions and sauté until glossy, about 5 minutes. Add chopped carrots, celery, garlic, and paprika; sauté for 10 more minutes.

Add sausage, canned tomatoes, chicken stock, rinsed lentils, and bay leaves. Stir well and then add white wine. Season with salt and pepper. Bring soup to a boil then reduce heat and simmer for at least 90 minutes, until lentils are fully cooked and tender.

In the final minutes of cooking, add fresh spinach and parsley. Enjoy!

Favorite workout this week: Half Mile Interval Run

How it goes: 1 mile easy running for warms up
                       4-5 x (0.5 mile fast + 0.5 miles easy jog)
                       Remainder cool down

What it looks like: 

This is a workout suggested by my training partner, I don't know the exact science behind why it makes me faster but I think part of it is during my long runs I have thoughts like "Well at least I'm not doing my half mile interval pace" and it makes those seem easier.