Post Triple Bypass 2019 Analysis

So, my first go at the Triple Bypass since 2012 has come and gone.

I didn't finish.

Again.

Completed in 2008 in 8:11:57.

Completed in 2009 in 9:18:53.

DNF'd in 2012 at mile 56 and 5:21:33.

DNF'd in 2019 at mile 76 and 6:25:01.

So, as you can see, there's a downward trend in terms of performance and completion. Not my preference, even if I went a lot farther in not a lot more time from 2012 to 2019.  In fact, in 2019 my average moving speed was about a mile-and-a-half faster than in 2012.  So, there's that.

In 2012, I took the whole thing for granted. I was overweight, under-trained, and had a minor sinus infection that drained me further. I didn't sleep the night before, knowing that it was going to be a hard day.

This year, in 2019, I did not take the whole thing for granted. I was still a bit overweight, I was not under-trained, but I did have a bit of a head cold that was at its worst the Friday before the Saturday ride. Moreover, I had a pretty stressful week from lots of travel (and eating - family vacation the weekend before) and little rest leading up to the ride, and I only gave myself two days at altitude to acclimate - that's definitely not enough, and I felt it. Excuses... excuses.

I don't know if I'll try the TBP again. I do know that in two and a half weeks, I'm riding the Copper Triangle and it's going to very closely mirror what I did complete of the Triple this year. About the same mileage. About the same elevation gain. Here's what's going to be different:

Altitude - It is what it is. Travel plans and resort bookings are already set. Can't fix this.

Travel - Other than getting to Colorado, I don't have any, so that's ideal.

Weight - Losing weight while building power and performance is a very tough balance to maintain. So, I figure I have the most bang-for-the-buck to be had by maintaining my current power (260 watt FTP) and dropping weight. I was about 190lbs (86kg) for the TPB. I'm taking a three-prong approach to try and cut weight without losing too much power.

1. Drop from the middle of a TrainerRoad mid volume cycling plan to the beginning of a low volume plan. This will both reduce the volume and the intensity, without eliminating training altogether.  Basically, I'm entering maintenance mode.
2. Start tracking what I eat again (MyFitnessPal) and keep at or slightly below my target daily calories. The lower volume workout plan should allow this to happen without sacrificing the workout quality.  Basically, what I should have been doing all along.
3. Add (very) short runs in the morning to add aerobic conditioning, increased caloric burn, and generally broaden my fitness base.  I'm not sure of the wisdom here, but my son likes to run, so I want to get better at it, too.

I'd love to get to 175lbs (79kg) by Copper, but if I'm sub-180, I'll be happy. That'll put my w/kg ration from about 3.15 to 3.3.  If I pace properly, that should be completely possible.  The last thing I want to do is push anything too hard and ruin my chances of completing the ride by starving myself or going out guns ablazin'. I'll watch this closely, and if the shorter, less intense workouts are becoming too difficult, I'll adjust accordingly.

Head Cold - I'm hitting this with everything I have. It's still very much present, but hopefully in two and a half weeks, it'll be gone.

Other things I'm going to manage carefully are stress at work and home and sleep. Less of the former, and more of the latter.