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!
A year ago I could only tread water and had not run since childhood. With the amazing Virtual Olympic course, support, guidance, and tips from of all the folks at Team Triumph I've ended the season with my first Olympic distance triathlon under my belt and am hooked! Really looking forward to the 2025 season and even to the hard work over the winter to prepare. Karen Houle
I wanted to let you know that the Perth triathlon was a great experience, I somehow placed third in my age group! What a supportive group of participants (including Team Triumph athletes), cheering bystanders and volunteers.
Thanks to your swim lessons, I learned the technical basics and gained confidence to get back in the pool after decades. And it was really special doing this with Ann Laidlaw, my bestie for many years. We did a couple of additional swims with Kevin and Team Triumph people, also a great way to continue learning and practicing good technical form.
I will continue with lane swimming and who knows, maybe there's another triathlon in my future!
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