Osoyoos Half!

[gwaterman]

Andrew, Ginny and Simon, thanks for your insight into your fueling.  And Ginny thanks for making some suggestions about my fueling strategies for Sunday.  I was thinking about the same thing, having a gel about 15-20 mins before the swim, and then 20 mins into the bike and one more closer to the run.  For my bottles, I'll keep them diluted so I can absorb the water. 
Thanks again!

GW

[Andrew]

I agree with Ginny, if you take in 300-400 calories on the ride between gels and your bottles, you should be able to handle the run without needing to take in any fuel. A few salt tabs on your way out of T2 would be a good call, and be sure to take some water at every aid station, with an additional gel if you feel a bit flat.

Remember the key is cadence on the run, so push the limit to 98-100, and build into longer strides as you stretch out back into town for your victorious finish!!! Can't wait to see you lay it down!

[SimonC]

Put your hand up if your still cooked from the Osoyoos Half !!!
My hand is up 
I can't believe how long it takes to recover from one of these half irons
What's it gonna be like after IMC ... Better take a 1 year s
leave from work post IMC 
SC

[Andrew]

I am glad you have recognized the long recovery period needed from the Half. I won't tell you that Ginny and I have already been back running this week, which goes to show the value of committing 7 years to this crazy sport, and the value of commitment.

Part of your recovery should be to evaluate which system is taking the longest to recover. Remember, you can begin "training" the other systems, if you are smart with your plan. Both Ginny and I experienced profound respiratory fatigue, which took about 4 days to recover. In the meantime, I was able to do two very easy swims, working on technique, and a steady state bike at low intensity that did not negatively affect my breathing. So, really just coordination and movement patterns.

By Thursday evening, I was able to ride in the Crits, but chose to ride in B Group to support Peter, and be able to control my own efforts a bit. Today, my breathing seems well-recovered, so will consider a longer VERY easy session, to ensure I do not fry any last systems still in recovery mode.

[GinnySellars]

Hey Simon...my hand is STILL raised. I've taken the week super easy, with a long walk/jog in the park, a couple of short swims, a 45min easy spin on the trainer, and a family reunion. It's only now that I'm keen to get back on the bike. I'm going to do a step test tomorrow, and plan to go long and easy on the bike on Tues.

I gotta say....it's great to have some time to do other things for a week.