Last few weeks before Ironman Frankfurt

So now less than 3 weeks until I am racing Ironman Frankfurt and a few words on what I do differently than other years.

In training: 
I have definitely seen a increase in training volume the 3-4 weeks a I am now close to 20 hours a week. But its not as last year, where 2-3 very long weekly bike rides would dominate and make me dead tired. Along the "Progressive Adoption" methodology, I am still doing harder sets, with higher quality (more watts, higher heart rate), just a slight increase in hours per set and a few more sets. Now close to 14 sets per week or averaging 2 sets a day. Last week the distribution was 3 swim, 4 bike, 4 run and 2 core sets.

Again, planning the week like this, I get less tired overall and recover faster than after the very long runs (above 1.5 hours) or bikes (above 4 hours). It´s easier to fit this into a daily schedule, I normally do one set early morning before works and then another set in the evening, unless its a brick set.

Have agreed the tapering will only really commence about a week before the race - another positive effect of not tiring one-self with load of volumen and dead long sets.

Rest & eat: 
I am almost afraid of putting this on paper, just out of fear of loosing my current good "sleeping mojo", but I am sleeping like a champion at the moment. Goint to bed no later than 22.30 apparently just has a good effect on my sleeping pattern and I easily hit 8-9 hours, which is needed for better recovery. Weekends I even do a little siesta, which of course is important to show my surrounding how well I integrate to Spanish customs :)

As mentioned, I dropped weight by following a strict diet some 2-5 weeks ago and was at steady 69 kg last week.With the volumes I am putting in now, I can still remain at racing weight (70 kg) while eating more carbohydrates (rice, quinoa & some pasta) and just maintaining the engines going in a healthy way that supports fast recovery. I totally cut out alcohol, which is potentially also has a positive effect on my sleep. It´s dead boring to live like a monk like this, but I can feel that it´s worth the sacrifice - so will stick to this until having a well deserved "Weisse" in Germany after the race.

I have decided to opt out of going to Ironman France to cheer for many friends racing there this weekend. Its a tough call, but getting on a 9 hours exhausting tour bus ride there just seems to risky in terms of staying well in above patterns. 

Other:
Not much more going on really. I will race on and in same gear as in Challenge Calella. Will change tires and have a final bike tune-up before it gets sent directly to T1.
Have been discussing potential race plan with Coach Aleksandar. In short I will aim for 215 watts on the bike, which should then get me safely below the 5 hours. And run around 4:35 or 4:40 to finish the marathon (theoretically) below 3h15m.

Cheers and let the count down begin!   Thomas