Over the holidays, Emily Graves reached out for some coaching to achieve a goal of climbing the equivalent elevation and distance of Everest on Zwift. After analyzing her current metrics and zones, we put together a structured plan to get her to the finish line. Part 1 was to get her to Base Camp. Now that we know Emily's current abilities, we can build on that to plan Part 2 of her training.
Here is her report:
A triage between, and a test of #mindbodyspirit ! This rookie 54-year-old cyclist hit basecamp (4500 meters) and will now progress to train for the full Mount Everest (8849 meters)
climb on March 26.
It was a bit of a rocky start as my wattage was high (I thought there was something wrong with the calibration of my trainer) but I worked to keep it down to my zone 2 (which was a challenge because the terrain kept pushing me to go to zone 3). After a while, my mind, body and spirit settled on certain numbers so I could sustain my energy and effort through my 4,500m goal. Each time I went over or approached my FTP, I hissed “breach!”, took deep breaths and relaxed my feet on the pedals to bring the wattage down.
There’s indeed a science to this! I took mini sips of my electrolytes at .1 of each kilometre and sips of water at .7. I planned to have little bites to eat every 30 minutes but the timing for that got derailed a bit. I had a big breakfast and couldn’t muster putting food at my planned timed intervals. In the end. I had two Gu gels, a banana, small servings (1/4) cup of oatmeal-muesli, potatoes mashed in cream cheese, applesauce, banana-walnut muffin, and oatmeal-egg-banana pancake I prepared in advance of the ride.
I took breaks while I sent the bike down on the descents on auto pilot, stretched and massaged my legs with @amphuman bicarbonate lotion, dabbed generous amounts of chamois on key body parts , changed bib shorts, and heck, even walked Tobi quickly outside! I had already decided I was the captain on my ship
and made this my business ~ and took charge of all matters within my #sphereofcontrol .
Nevertheless it was all hard work, but I was pleased I did not bonk or have any muscular or saddle issues (I figured something out in this department ). After the ride, I took a nap after a hearty lunch, did a short 3k run, and full body stretches on the monkey
bars
at my favourite heritage bridge. I closed my day with a couple of kamikaze cocktails
from my #projectcocktail collection, along with satisfying bits from my favourite charcuterie box from @rabbitholeott!
There was a reason to party .
Thanks to my support team: Coach Julia, Nutritionist Beth Mansfield, V02 max testing at Peak Centre and my many cycling friends!
I continue to learn a lot from this journey!
I love the accountability and the structure of the Virtual 70.3 Half Ironman training program. I don't think I would have gotten this far without the program. The accountability is huge for me!
Deborah Jackman
My coach Kevin Willis is amazing. His swim practices have been a real game-changer for me. A great communicator regardless of your swim level. The whole club is supportive of everything you do. You don't need to be an Ironman to benefit from their programs. 5 stars all around!!! - Denise Pittuck
I just wanted to thank you and your team (Gabi! Brenda! Maggie! Dawn!) for making last weekend's event so amazing. I had tried to do a try-a-tri on my own last summer, and the experience was night and day.
Even though I didn't make every virtual session, I felt so prepared... I knew where to go for information, and I knew I had a team of people (coaches and our beginner tri group!) who were all there to support me.
It was interesting to watch Eric train on his own (without access to the TrainingPeaks workouts and without the weekly meetings to ask questions and learn more about proper form and race-day stuff). When we left on Sunday, he looked at me and was like "we're DEFINITELY doing the training with Julia if we decide to go for the olympic distance, right?".
So glad to have found this club and looking forward to many more triathlons in the near future!!! Tai Teleso