Ironman 70.3 Training – Week 19 – April 1 – April 7 2019

This was my second to last week before my race. As expected, the workload was greatly reduced. There were a couple notable highlights though.

I was in Florida for the week and our company took part in the Mercedes Benz 5K Corporate Run. I used this to replace a planned tempo run. It was also great practice for running is warmer and more humid conditions. I managed to run the first mile in 9:40 which is a new fastest mile for me. I ended up running the 5K in 32:44.

The second highlight was my bike ride on Saturday. At the start of the ride I felt great. Even though it was supposed to be a Z2 ride, I was able to comfortably generate more power and not feel as though I was working really hard. So I decided to keep that up for at least 20 mins to see if I could get a new FTP. I ended up going pretty and for 30 mins and then I backed off and did the reminder of the ride at Z2. After the ride, both Garmin and Training Peaks reports a new FTP of 187. This is up from my last FTP of 167.

I am sure I could have gone even harder for the 20 mins so my real FTP is probably higher. Perhaps I will consider doing a proper FTP test after my race.

My run on Sunday was a bit disappointing. I was expecting to feel much fresher and I also felt a bit lethargic. I have a feeling that I was paying the price for my FTP-level 30-min ride segment on Saturday.

I am not into the last week of my training. I barely have any workouts. I have to careful what I eat as I’m not burning as much calories as I would in a typical week