This week has seen my training increase in intensity a bit, with some steady Zone 3 or so medium efforts and I've noticed my nutrition has been lacking.
So far during prep and base 1 periods, my training has been primarily done in heart rate zone 1 and zone 2, with a little in zone 3. No double sessions of note - i.e. brick of long bike and run straight after etc so my nutrition got lazy.
I basically went into a 2.5 hour bike with a 500ml bottle of dilutable and a banana. This got me through mainly due to the low intensity of the workout.
I'd always make sure to eat 20-30mins straight afterwards when the muscles need it most so my recovery was fine in this sense.
Not so this week.
This week saw the start of some Zone 3 work, and longish sessions of 30-60mins in the middle of 2-3 hour bikes, followed by 20minute runs at race pace.
I did not deliver race pace as planned, and in fact my muscles generally said what's going on?
I did use a gel in one of them but still my run pace lacked as I was short of nutrition and energy to keep up intensity.
So it's here, I'm in my second last week of Base 2 and intensity is back. I was not prepared.
It's all very much a personal thing, and I've managed to perform at relatively low nutrition amounts for 1 discipline such as a 2-3 hour bike, but this was at low intensity.
So it's time to start the race rehearsals, fuelling whilst exercising to allow for longer intensity and into race pace runs thereafter.
So I've stocked up on Energy Gels, stocked up on healthy energy bars and approaching now with a more the better and keep myself hydrated and energised for longer durations as required.
Next week is a week of recovery and testing and thereafter I'll be into Base 3, so it's all about getting back to familiar ground regarding nutrition and eating more to cope with the intensity.
Yes eating more, generally I now just keep eating whenever I can. Still trying to keep healthy in most meals but I have found that if I'm short on meals/food it can have a significant effect on performance.
Food and Nutrition bills are on the way up...
I'll be ok with that as long as my performance improves at the same time!
So stock up, fuel up and for those crazy enough to be training for ironman distance, I wish you luck!
So far during prep and base 1 periods, my training has been primarily done in heart rate zone 1 and zone 2, with a little in zone 3. No double sessions of note - i.e. brick of long bike and run straight after etc so my nutrition got lazy.
I basically went into a 2.5 hour bike with a 500ml bottle of dilutable and a banana. This got me through mainly due to the low intensity of the workout.
I'd always make sure to eat 20-30mins straight afterwards when the muscles need it most so my recovery was fine in this sense.
Not so this week.
This week saw the start of some Zone 3 work, and longish sessions of 30-60mins in the middle of 2-3 hour bikes, followed by 20minute runs at race pace.
I did not deliver race pace as planned, and in fact my muscles generally said what's going on?
I did use a gel in one of them but still my run pace lacked as I was short of nutrition and energy to keep up intensity.
So it's here, I'm in my second last week of Base 2 and intensity is back. I was not prepared.
It's all very much a personal thing, and I've managed to perform at relatively low nutrition amounts for 1 discipline such as a 2-3 hour bike, but this was at low intensity.
So it's time to start the race rehearsals, fuelling whilst exercising to allow for longer intensity and into race pace runs thereafter.
So I've stocked up on Energy Gels, stocked up on healthy energy bars and approaching now with a more the better and keep myself hydrated and energised for longer durations as required.
Next week is a week of recovery and testing and thereafter I'll be into Base 3, so it's all about getting back to familiar ground regarding nutrition and eating more to cope with the intensity.
Yes eating more, generally I now just keep eating whenever I can. Still trying to keep healthy in most meals but I have found that if I'm short on meals/food it can have a significant effect on performance.
Food and Nutrition bills are on the way up...
I'll be ok with that as long as my performance improves at the same time!
So stock up, fuel up and for those crazy enough to be training for ironman distance, I wish you luck!
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