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Coach preps for HOS500 |
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By tracy on
1/21/2008 10:57 PM
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Follow the training diary of Tracy McKay/ Coach as he prepares for the first race of his 2008 come back season! Race intinerary, goals, thoughts etc...
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Infection! |
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By tracy on
12/19/2007 8:43 AM
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Do you triple your mileage suddenly? Do you train without a goal?
Are you infected?
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A U.S. grand tour? North Carolina company says 'yes' |
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By tracy on
12/18/2007 9:21 PM
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By Charles Pelkey, editor, VeloNews.com Filed: September 26, 2007
A North Carolina sports management firm has announced preliminary plans to organize a 27-stage transcontinental "Tour of America," with an $11 million prize list.
In a release issued Wednesday, Aqu, Inc. promised to reveal further details - including dates - at a press conference scheduled for Thursday at the Interbik ...
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THE WEEKEND UPDATE... |
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By tracy on
12/17/2007 10:14 PM
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IT ALWAYS HAPPENS....EVERYTIME I approach a long distance race I find myself hopelessly reflective and curious about life and all of its little parts...
My training is over and all that is left is a few days of rest, well, 2 swims, 1 run and 1 bike...
This past Thursday was the start of the last 'ramp up' in preparation for the IRONMAN.
This 'ramp up' is the last opportunity to stress the body and maximize strength gains...If I start the rest too early then I risk the chance of losing up to 7% of previous gains. If I carry the training too intense and too long then I run the risk of not being well rested and going into the race stressed out with both glycogen levels and endocrine levels shot to hell...kinda like taking your car to the track, over heated and half fueled.
My last 'ramp up ...
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Coaches Update...getting ready |
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By tracy on
12/17/2007 10:12 PM
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The new ride is finally together, built up by BOB's BIKES, and test ridden by me.
I woke up a bit groggy and really did not want to go ride...
However; I was anxious to formally test he bike. I started out on Saturday AM. The BLACKWELL's 100mm rim race wheels were pumped to 160 and off I went. Geez...
The first thing I noticed was the incredibly smooth ride. This bike has been built with a great deal of carbon fiber. The carbon fiber construction gives the bike
- reduced weight
- increased stiffness
- displaces road shock to get a super forgiving ride.
Unfortunately the front wheel which is a 100mm deep rim was just a bit too twitchy, I weigh 188 lbs right now and consider myself a pr ...
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Caloric intake versus expenditure |
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Nutrition
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By tracy on
12/17/2007 10:10 PM
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So, in an attempt ot get my point across about eating and metabolism I am going to show you something private...my bank account.
Actually, my CALORIC BANK ACCOUNT which shows expenditures and deposits leaving me in the red or in the black. If I'm in the red then Im going to lose weight and glycogen stores will be used up leaving me empty for the following day...
Lets see what happens on a typical day. Do this on your own. Simply set yourself up a check ledger. Calories you take in are "deposits" while anything that burns calories is a withdrawal!
A typical day looks similiar to this:
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IM training update... |
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By tracy on
12/17/2007 10:07 PM
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Looks like wetsuits are going to be allowed for the GREAT FLORIDIAN IM. Ave water temp for the lake is 74 degrees this time of year and USAT rules state the anything less than 78 degrees is wetsuit legal. Anybody got one I can borrow, buy or steal I'd be grateful.....I'm 6'3 185lbs
My SWIM - I'm a little complacent right now with my swim so I have increased focus of this discipline.
Yesterday I completed 2000 yards in 30 minutes flat. I KNOW THATS SLOW but it was a mixed workout and included 500 yards of 1 arm drills, 500 hypoxic kick intervals, rests and all that kind of collateral influence, so it was pretty good.
My BIKE - I have my toughest mileage coming up next 2 weeks... Mostly hrs on the bike moderate intensity and POWER INTERVALS during the week. The importance of doing POWER intervals in prep for a long distance rac ...
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4 weeks and counting... |
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By tracy on
12/17/2007 10:06 PM
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I have asked our web guy for a 'count down clock' for the site but he wont budge... He says they are geeky and he has a reputation to keep.
So here is my update - less heady and more to the point than last week.
Saturday started with a 3 hour ride at 6:00AM there were a few groups meeting up at Brownell Travel, the local athlete dispatch. Seriously this place will have 50 people waiting around for a run or ride. This morning there were 4. Most everyone's season is over and I guess they are sleeping in.
So we headed out...at......a.....snails......pace........or maybe Im just impatient, probably the latter but anyway I put it down and disappeared for a while. The head wind made for great training giving me opts to perfect my aero position...
I have made some drastic changes over the past several weeks and only have a few weeks to adapt to them. ...
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