This week was a recovery week. I knew that going in, but didn't look at it too close. It ended up having only two runs and bike rides (instead of three each) which meant a bonus day off. It was a very nice surprise. It was kind of weird in that my legs seemed to get more tired and sore on the extra day off and the following day than they had been in the last month. Maybe that's the way recovery weeks are supposed to work if your legs haven't fully recovered for a while. If so, it was my first real recovery week.
11 weeks to go and training is going pretty well. My back is still a little sore, but I started doing planks (they are hard!) to help with my core. My shoulder is hanging in there, it gets sore after about 500 yards of swimming, but I'll be able to complete the 1.2 miles. I still have some things to buy and better get to it soon. I still ride my road bike with spd pedals and mountain bike shoes. I plan to switch to proper road or triathlon shoes before the race (I better get shopping!). I plan to buy an aero helmet and low rolling resistance tires. I did a blog on bike speed a while back and need to follow through on my plan. I also need to figure out what kind of shorts to wear. I have three pair now and while they are all ok, they aren't what I'm looking for to race in.
I also picked up a pair of Sugoi Evolution tri shorts. The pad seems to be just the right size (between the Peral Izumi and the 400 mile shorts) but I don't really like the elastic leg grippers.
I really need to start dialing in my nutrition too. I'm thinking about trying Infinit for the bike and living off the course for the run. I need to give Infinit a call and come up with my formula, soon. I did do a sweat test on the bike trainer this weekend. It was a moderate ride and my rate was 24 oz. per hour. I may not get many outdoor rides in before the race. I'm a wimp when it comes to riding in the cold. I need to suck it up and get out there.
A lot to figure out in the next 2 months......