Hello All, Dan asked me if I would post my experience as I build towards racing Ironman Canada in late August 2009. I thought what the heck, as I anticipate putting my experience up on the blog will keep me closer to my goal if I know even one BCC member might hold me to my program. I have named the journey "Konada", with the hope (and it is one big prayer given my first ironman was 14:26:30) that I might be able to qualify for kona at canada. To put this in perspective, being in the 45-49 age bracket, I need to achieve a time of 10:38:46 by the looks of the qualifying times for the last couple of years. Hmmmmm, i need to find just under 4 hours from my time in Austria. Below is the unadulterated ugliness of my first experience (i would be happy to post that race report if anyone is interested). The swim looks good, probably can shave 10 minutes from this time, the bike was hell on wheels, should be able to shave 2 hours from this, and the run was all about survival and hopefully I can shave 1hr 20 mins off of this. That leaves me with 25 minutes in the transition zones to chop 18 minutes from rest break!! This is a huge challenge, but hopefully i am up for it.

Austria M-40 378 1:16:12/1420. 09:16 7:04:30/1978. 15:42 5:40:47/1816. 14:26:30

So training has begun as I have my coach and we have begun the journey. A bad week already, as I missed 4 workouts due to work and family. Not the greatest start. Given it is february and the race is August, better to miss them now than in 3-4 months time.

Today I rode with several BCC members at Wattsup, did the ironman 70.3 buffalo springs course, a weird course frankly with about 4-5 "deep dips" in the course. I completed 76kms in 2 hrs 40 minutes at an average speed of 29km/hr working primarily with a zone 2 heart rate (148-157bpm). I went out too quickly with a wattage of 245 for the first hour, then kept having to dial it back and averaged closer to 227 for the entire ride. Ideally i will reverse this trying to negative split the ride at Canada.
During the course of the past week, I had two swim sessions, two running sessions and two cycling sessions. Missed two plyometric sessions and a run and a bike. I will post going forward what is coming up for those who have any interest.

Views: 18

Comment by DY on February 8, 2009 at 5:51pm
Thanks QB. I will commit to being on your case! Cheers, D.
Comment by qb on February 9, 2009 at 9:52pm
thanks for the encouragement boys!! The schedule just means that there isn't a lot of time wasted, but always need to find the time to have a beer now and again.
I only have to be at my desk for the morning meeting at 7:15am, so at least I have an extra half hour, just means getting up at 4:50 to get the hour workout in before work

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