This Week in Training – Week 16 – Last Big Week Before the Tune-Up Race
This was a significant week for two reasons. First, it was my last week of work before summer break. Second, it was my last build week before I taper and “race” this Sunday.
I put race in quotation marks because this is really just a supported training day. Even so, I’m nervous as heck about it.
Swim 🏊
- Total swims: 2
- Total distance: 6,025 yards
- Total time: 1:55
I was supposed to get in a third swim, but between finishing up school and a hard weekend of training, I dropped it. No regrets. The volume was still solid and I felt good in the water.
Bike 🚴
- Total rides: 5
- Total distance: 83.9 miles
- Total time: 5:31
Four of those rides were commutes, which absolutely count, but aren’t quite the same as dedicated training rides.
The big ride was Saturday when I rode the Rockford 70.3 course for the second time. This time I completely dialed in my nutrition. Big thanks to Claude AI for helping me think through fueling and hydration.
Ironically, the ride was slower than my previous attempt when I nearly dehydrated myself into another dimension. But I felt much stronger throughout. I intentionally kept my heart rate lower and rode within myself.
Afterward, I did a 15-minute run off the bike.
It stunk.
But I learned a few things:
- Walk for the first 60-90 seconds to bring heart rate down.
- Start slower than I think I should.
- Remember that race day should be cooler.
When I started that brick run, it was 81 degrees. Sunday’s forecast calls for a high of 74. That difference is enormous. I do not like hot weather.
Run 🏃
- Total runs: 4 (including the brick run)
- Total distance: 23.2 miles
- Total time: 3:47
This was actually an increase in run volume.
The highlight was Sunday’s 9-mile run. It was one of my slower long runs, but considering it came less than 24 hours after a long ride on the Rockford course, I’ll gladly take it. I got it done and wasn’t that far off my normal pace.
Total Training Time 🧮
- Total time: 11 hours 13 minutes
My biggest training week of the cycle.
Reflections ✍️
Now comes the part that feels wrong.
The taper.
Today is a rest day. Thursday is another rest day.
Tomorrow I’ll do a short open-water swim. Officially, it’s to get comfortable in the wetsuit. Unofficially, it’s to freeze to death in Lake Michigan.
The rest of the week is ridiculously short workouts. Twenty to thirty-minute rides. Twenty to thirty-minute runs. Just enough movement to stay loose.
I’m putting a lot of faith in the taper.
Sure, my bike was slower this weekend, but I had already run six miles and swum an hour the day before, not to mention all the accumulated fatigue from the week. On Sunday, I’ll be racing on fresh legs. That matters. The cooler temperatures matter. The nutrition plan matters. Even “legal drafting” on the bike course matters. Six bike lengths back is still six bike lengths back.
Mostly, though, I need to trust the process.
If I’m being honest, I’ve probably spent most of the last two weeks somewhere between nervous and a panic attack. I don’t know for sure it’s the race, but I don’t know any other reason. The good news is that once it’s over, I’ll stop wondering and start knowing. I’ve also started planning the next phase. I ran my Ironman plan through Claude and adjusted it for the three weeks I’ll be in Utah this summer. That should make the transition smoother after the race.
For now, though, the focus is simple:
- Rest.
- Recover.
- Enjoy the first week of summer. Try to calm down and reset my existence a little.
- One week to transition into summer.