Went to Vegas this weekend and got my arse kicked in the heat. But it was important. Not that it was Vegas...but that I pushed myself in heat. Apparently, race day could be hot.
Am comtemplating biking back to Vegas for the long Saturday bike...4:35, holy crap!
This week's butt-kicking:
Ultra Distance Group Competitive Season Week 6 Swim 3:00 - Bike 9:50 - Run 5:10 -- Total: 17:00
Monday
Total recovery day -- relax, recover, stretch out, and enjoy...
Tuesday
SWIM 0:45
WARM UP 400 Swim, 200 Kick, 300 Pull MAIN SET 4 x 400 @75-85% w/30 sec rest - every 4th length Choice COOL DOWN 200 @under 60%
BIKE 1:30 20:00 gearing pyramid as follows: - 4:00 in easy gear @50% - 6:00 in next harder gear @55-60% - 6:00 in next gear @60-70% - 4:00 up one more gear @75% MAIN SET 3 x (6.2mi / 10km / 17:00) as follows: - #1 @75%, followed by 3:00 recovery spin - #2 @84-92%, followed by 10:00 recovery spin - #3 @84-92% -- go straight into the cool down: COOL DOWN Continue spinning, bringing your HR down slowly until it's under 50% by the end
DAILY TOTAL: 2:15
Wednesday
Today's total is three hours -- the maximum that we'll ever ask you to do on a weekday -- and you'll need to keep your focus on making it through as easily as possible. Remember, high training volume = low training intensity!
RUN 1:15 15:00 warm up jog, allowing your body to slowly get up to 60-65% 4 x 7:00 steady tempo runs @70-75% w/3:00 @60-70% after each - focus on holding proper running form Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:45 WARM UP 20:00 spinning @90-95rpm DRILLS 2 x 3:00 Isolated Leg Training w/30 sec recovery after each 3 x 4:30 Variable Gearing ("VG") set w/30 sec recovery spin after each - each repeat goes 3 x thru the following: - 40 sec in moderate gear @95-100 rpm - 20 sec in easy gear @110-115 rpm - 30 sec in hard gear @85-90 rpm repeat the following: 2 x 3:00 Isolated Leg Training w/30 sec recovery after each MAIN SET 2 x (6.2mi / 10km / 18:00) @75% w/2:00 sec easy spinning - hold 90-95rpm cadence throughout COOL DOWN 15:00 easy spin (small chain ring) @95rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 3:00
WEEK-TO-DATE: 5:15
Thursday
SWIM 1:00 WARM UP 400 Swim - 200 Kick - 200 IM MAIN SET 8 x 250 w/30 sec rest (Alternate set: 8 x 200 w/30) - descend 1-4, 5-8 - the first one in each set of 4 should be @75%; the last one at race pace COOL DOWN 600 Pull, long and relaxed
RUN 1:05 As usual, this session is designed to be done at a track. The durations are included in case you need to run on the road instead. 15:00 easy jog, gradually raising your HR to 70% This first intermediate set is designed to elevate your HR for the main set: 4 x In & Out (100 / 20 sec) -- 800 total The main set is designed to get your HR elevated relatively quickly and then held in the suggested zone for the entire period -- the rest intervals will only be enough to allow you to catch your breath, not fully recover. 3 sets of: 4 x (400 / 1:45) @84-92% w/(100 / :30) easy jog after each - take an additional (800 / 4:00) between sets Jog easy @60% or below to the end
DAILY TOTAL: 2:05 WEEK-TO-DATE: 7:20
Friday SWIM 0:45 WARM UP 400 Swim - 200 Kick - 200 IM MAIN SET 2 sets of (5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets - set #1 is Swim; #2 is Pull (ALTERNATE SET: 2 sets of 4 x 150) COOL DOWN 200 easy swim
BIKE 1:00 This is an easy recovery workout designed to give you some relief before the long weekend. If you're dragging and need some additional recovery, feel free to skip this one -- but make up for it tomorrow! WARM UP 20:00 spinning @95rpm gradually raising your HR up to 65-70% DRILLS 3 x 3:00 Isolated Leg Training w/30 sec recovery after each Continue spinning @65-70% intensity & 90-95rpm cadence Bring your HR down under 50% by the end.
DAILY TOTAL: 1:45 WEEK-TO-DATE: 9:05
Saturday This is one of the epic "Iron Days" that you'll have prior to your race, to instill confidence that your body, your equipment, and your fueling strategies are going to be where you need them to get through your big day. Approach this weekend as one big challenge, and have fun with it!
SWIM 0:30 This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely (believe me, I've been there!). 800 warmup swim, gradually getting your HR from 60-70% If you're doing this workout last, then reverse the intensities (80-75-70-65%) 400 @65% - 300 @70% - 200 @75% - 100 @80%
BIKE 4:35 Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here. I've always found it more realistic and manageable (though mentally challenging) to break this kind of ride into multiple loops, with each one ending back at the house, to help simulate an aid station -- more like the "turnaround point"! If the weather is awful today, then feel free to switch the Saturday and Sunday schedules. Get out there and enjoy!
RUN 0:50 Remember, the duration is really what counts, and you're all teaching your bodies what they will need to do to keep going and going... Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your run much more if you approach it slowly and gradually. Break this into multiple loops if necessary, and keep going! DAILY TOTAL: 5:55
WEEK-TO-DATE: 14:00
Sunday, 6/29 What's in store after yesterday? You can view this as being the "rest of the run" -- or a "bike sandwich" as it's been known to be called. You'll begin with essentially no legs, and slowly you'll find life returning to them. Then you'll hop on your big for an extension of the run, which will hopefully also help circulate the blood and help you feel stronger. And finally, you'll finish with your final "victory lap" to the finish...
RUN 1:20 I've found it easiest here to break this into 40 minute segments, preferably as loops that begin and end at the house -- it's sometimes even better if it's broken into one 50-minute and one 30-minute segment following different routes. Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...
BIKE 1:00 This can be done on the road for the sake of more scenery, though the intensity (hold it under 70% here as well) will be easier to control indoors. If you're inside, break it up as follows: 3 aerobic intervals @60-70% intensity w/3:00 recovery after each: - #1 (8.4mi / 13km / 22:00) - #2 (5.6mi / 9km / 17:00) - #3 (2.8mi / 5km / 9:00) RUN 0:40 Then it's back outside for your final "victory lap"! DAILY TOTAL: 3:00 WEEK-TO-DATE: 17:00
Tuesday, May 26, 2009
Sunday, May 17, 2009
10 weeks to go...
And one of us is getting scared.
It felt a little better after a week of pretty great workouts....55 miles biking yesterday (plus run and swim)...14 miles running today...then I looked to the week ahead. Note Saturday's notes...
Weekend Note: This is the first "serious" weekend of activity. The optimal layout involves a long ride on Saturday (anywhere from 60-70 miles -- though you shouldn't worry about the total distance covered) and an extended run-bike-run (a "bike sandwich") on Sunday.
REALLY??? First SERIOUS weekend? That scares me....but off I go....
Ultra Distance GroupCompetitive Season Week 5 Swim 2:30 - Bike 6:00 - Run 3:30 -- Total: 12:00
This is designed to allow recovery during the week with some extended long work on the weekend. Since we've begun to add significant high intensity work -- and will be adding more in the future -- it's important to take some extensive recovery time every 4-6 weeks to enable the body to rebuild completely before progressing further. This week's hard intervals will be shorter and the durations of most of the workouts have been significantly reduced. By the end of the week you should be ready to tackle the weekend, as well as the next cycle.
Monday Total day off -- relax and allow your body to rebuild. Remember, rest with as much intensity as you train!
Tuesday SWIM 0:45 WARM UP 6 x 150 continuous, alternating Swim (#1 & 4) - Kick (#2 & 5) - Pull (#3 & 6) MAIN SET 3 x 300 w/30 sec recovery #1 @80-85% #2 @85-90% #3 @90+% COOL DOWN 600 Pull @70% -- use perfect technique and minimize your stroke count
BIKE 1:00 10:00 getting your HR up to 60% -- straight into 5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm MAIN SET We're going to play around with this set a bit, asking your legs to recruit different muscle fibres by adjusting your cadence in the middle of each repeat. Forcing this adjustment serves two purposes: it simulates real riding more closely, and it helps promote pedaling efficiency. It's tougher, for sure -- have fun with it! 2 x 10:00 @84-92% w/10:00 @60-70% after each each 10:00 repeat should be done as follows: - 2:00 @85-90 rpm (hard gear) here's where you adjust your gearing (6:00 total) - 4 x (30 sec @95-100 rpm -- 10 sec @105-110 rpm -- 50 sec @85-90 rpm) - 2:00 @85-90 rpm (hard gear) COOL DOWN Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.
DAILY TOTAL: 1:45
Wednesday
RUN 0:40 15:00 warm up jog, allowing your body to slowly get up to 60-65% by the end. 2 x 7:00 steady tempo run @70-75% intensity w/3:00 recovery jogging @60% in between - focus on holding proper running form Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
BIKE 1:00 WARM UP 15:00 spinning @90-95rpm - get your HR up to 60% in the first 10:00 and closer to 70% by 15:00 DRILLS These drills are designed to help smooth your pedal stroke for greater efficiency: 2 x 3:00 Isolated Leg Training w/30 sec recovery after each MAIN SET 3 x 7:00 @75% w/2:00 easy spinning - hold 90-95rpm cadence throughout COOL DOWN 10:00 easy spin (small chain ring) @95rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 1:40 WEEK-TO-DATE: 3:25
Thursday
SWIM 1:00 WARM UP 800 Swim - every 4th lap Kick MAIN SET 12 x 100 w/15 sec rest alternate 2 Swim - 2 Choice - 2 Pull w/Paddles (twice through) 4 x 75 w/10 sec rest - each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle) COOL DOWN 600 easy swim, minimizing your stroke count
RUN 0:50 Standard track workout format -- use the suggested times only if you can't get to a track. 15:00 easy jog, gradually raising your HR to 70% - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set: This set totals slightly less than 5km and should be done at a relatively high intensity. Challenge yourself to push toward faster times -- this is where progress is made! 4 x (1200m / 5:00) w/(400m / 2:00) easy jog after each - use #1 to elevate your HR up close to 84% by the end - #2, 3, & 4 should be hard efforts within the 84-92% AT zone Jog easy @60% or below to the end -- walk 2-3:00 to complete your cool down
DAILY TOTAL: 1:50 WEEK-TO-DATE: 5:15
Friday
SWIM 0:45 WARM UP 400 easy swim MAIN SET 3 x 200 (50 Kick - 25 Right Arm - 25 Left Arm - 100 Swim) w/20 sec rest - concentrate on maintaining a low stroke count per length for the final 100 Swim 4 x 100 IM w/10 sec rest 6 x 50 Swim (25 easy - 25 fast) w/5 sec rest COOL DOWN 300 easy swim
DAILY TOTAL: 0:45 WEEK-TO-DATE: 6:00
Weekend Note: This is the first "serious" weekend of activity. The optimal layout involves a long ride on Saturday (anywhere from 60-70 miles -- though you shouldn't worry about the total distance covered) and an extended run-bike-run (a "bike sandwich") on Sunday. The idea is to offer your body a solid idea of what an extended duration of activity feels like. Ideally these kinds of weekends will begin with a ride that will help you test your fueling strategies (you should stop as little as possible), and finish with a run that puts you solidly in the aerobic zone for an extended period of time. In future training cycles this weekend will get slightly higher in intensity and will even include an extra run on Saturday (we'll even include a short swim once or twice to give you the total triathlon experience). This extension of activity should also be building your confidence that you can complete a full Ironman distance race, if that's what your future goals include. You'll notice that we haven't included an indoor alternative for Saturday -- this is because we want you to ride outdoors, if at all possible. If the weather is cold and rainy on Saturday, feel free to switch the two days and try for Sunday; if Sunday's weather is equally unattractive, then go ahead and choose an indoor alternative from a previous weekly schedule. The bottom line is that we'd really like you to get outside this weekend, on both days, for an extended "Iron Weekend" of great outdoor training. Have a great time with it!
Saturday
BIKE 3:30 You should still be scheduling all of your longer weekend rides outdoors, weather permitting. In fact, if the weather is poor on Saturday and the forecast calls for improved weather on Sunday, then we'd recommend that you switch the two days to enable you to get some long "road time".
DAILY TOTAL: 3:30 WEEK-TO-DATE: 9:30
Sunday
RUN 1:10 You might find it helpful to mentally break this run into 35:00 chunks. I always find that to be more manageable than a full hour, for some reason, and it helps maintain the focus throughout this longer duration. Spend the first 20:00 getting into it, watching your HR slowly get above 60% 2 x 20:00 @75% w/5:00 @60-65% in between
BIKE 0:30 Immediately after the run...hold the intensity @70-75%
RUN 0:50 I'm going to ask you to really challenge yourself here -- time to up the tempo and close out your week with a bang. Remember, you've got tomorrow off, so go out there and make this a strong effort. You'll be starting with a fast tempo right out of the blocks: 2 x 15:00 above 80% w/10:00 @60% after each
DAILY TOTAL: 2:30 WEEK-TO-DATE: 12:00
It felt a little better after a week of pretty great workouts....55 miles biking yesterday (plus run and swim)...14 miles running today...then I looked to the week ahead. Note Saturday's notes...
Weekend Note: This is the first "serious" weekend of activity. The optimal layout involves a long ride on Saturday (anywhere from 60-70 miles -- though you shouldn't worry about the total distance covered) and an extended run-bike-run (a "bike sandwich") on Sunday.
REALLY??? First SERIOUS weekend? That scares me....but off I go....
Ultra Distance GroupCompetitive Season Week 5 Swim 2:30 - Bike 6:00 - Run 3:30 -- Total: 12:00
This is designed to allow recovery during the week with some extended long work on the weekend. Since we've begun to add significant high intensity work -- and will be adding more in the future -- it's important to take some extensive recovery time every 4-6 weeks to enable the body to rebuild completely before progressing further. This week's hard intervals will be shorter and the durations of most of the workouts have been significantly reduced. By the end of the week you should be ready to tackle the weekend, as well as the next cycle.
Monday Total day off -- relax and allow your body to rebuild. Remember, rest with as much intensity as you train!
Tuesday SWIM 0:45 WARM UP 6 x 150 continuous, alternating Swim (#1 & 4) - Kick (#2 & 5) - Pull (#3 & 6) MAIN SET 3 x 300 w/30 sec recovery #1 @80-85% #2 @85-90% #3 @90+% COOL DOWN 600 Pull @70% -- use perfect technique and minimize your stroke count
BIKE 1:00 10:00 getting your HR up to 60% -- straight into 5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm MAIN SET We're going to play around with this set a bit, asking your legs to recruit different muscle fibres by adjusting your cadence in the middle of each repeat. Forcing this adjustment serves two purposes: it simulates real riding more closely, and it helps promote pedaling efficiency. It's tougher, for sure -- have fun with it! 2 x 10:00 @84-92% w/10:00 @60-70% after each each 10:00 repeat should be done as follows: - 2:00 @85-90 rpm (hard gear) here's where you adjust your gearing (6:00 total) - 4 x (30 sec @95-100 rpm -- 10 sec @105-110 rpm -- 50 sec @85-90 rpm) - 2:00 @85-90 rpm (hard gear) COOL DOWN Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.
DAILY TOTAL: 1:45
Wednesday
RUN 0:40 15:00 warm up jog, allowing your body to slowly get up to 60-65% by the end. 2 x 7:00 steady tempo run @70-75% intensity w/3:00 recovery jogging @60% in between - focus on holding proper running form Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
BIKE 1:00 WARM UP 15:00 spinning @90-95rpm - get your HR up to 60% in the first 10:00 and closer to 70% by 15:00 DRILLS These drills are designed to help smooth your pedal stroke for greater efficiency: 2 x 3:00 Isolated Leg Training w/30 sec recovery after each MAIN SET 3 x 7:00 @75% w/2:00 easy spinning - hold 90-95rpm cadence throughout COOL DOWN 10:00 easy spin (small chain ring) @95rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 1:40 WEEK-TO-DATE: 3:25
Thursday
SWIM 1:00 WARM UP 800 Swim - every 4th lap Kick MAIN SET 12 x 100 w/15 sec rest alternate 2 Swim - 2 Choice - 2 Pull w/Paddles (twice through) 4 x 75 w/10 sec rest - each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle) COOL DOWN 600 easy swim, minimizing your stroke count
RUN 0:50 Standard track workout format -- use the suggested times only if you can't get to a track. 15:00 easy jog, gradually raising your HR to 70% - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set: This set totals slightly less than 5km and should be done at a relatively high intensity. Challenge yourself to push toward faster times -- this is where progress is made! 4 x (1200m / 5:00) w/(400m / 2:00) easy jog after each - use #1 to elevate your HR up close to 84% by the end - #2, 3, & 4 should be hard efforts within the 84-92% AT zone Jog easy @60% or below to the end -- walk 2-3:00 to complete your cool down
DAILY TOTAL: 1:50 WEEK-TO-DATE: 5:15
Friday
SWIM 0:45 WARM UP 400 easy swim MAIN SET 3 x 200 (50 Kick - 25 Right Arm - 25 Left Arm - 100 Swim) w/20 sec rest - concentrate on maintaining a low stroke count per length for the final 100 Swim 4 x 100 IM w/10 sec rest 6 x 50 Swim (25 easy - 25 fast) w/5 sec rest COOL DOWN 300 easy swim
DAILY TOTAL: 0:45 WEEK-TO-DATE: 6:00
Weekend Note: This is the first "serious" weekend of activity. The optimal layout involves a long ride on Saturday (anywhere from 60-70 miles -- though you shouldn't worry about the total distance covered) and an extended run-bike-run (a "bike sandwich") on Sunday. The idea is to offer your body a solid idea of what an extended duration of activity feels like. Ideally these kinds of weekends will begin with a ride that will help you test your fueling strategies (you should stop as little as possible), and finish with a run that puts you solidly in the aerobic zone for an extended period of time. In future training cycles this weekend will get slightly higher in intensity and will even include an extra run on Saturday (we'll even include a short swim once or twice to give you the total triathlon experience). This extension of activity should also be building your confidence that you can complete a full Ironman distance race, if that's what your future goals include. You'll notice that we haven't included an indoor alternative for Saturday -- this is because we want you to ride outdoors, if at all possible. If the weather is cold and rainy on Saturday, feel free to switch the two days and try for Sunday; if Sunday's weather is equally unattractive, then go ahead and choose an indoor alternative from a previous weekly schedule. The bottom line is that we'd really like you to get outside this weekend, on both days, for an extended "Iron Weekend" of great outdoor training. Have a great time with it!
Saturday
BIKE 3:30 You should still be scheduling all of your longer weekend rides outdoors, weather permitting. In fact, if the weather is poor on Saturday and the forecast calls for improved weather on Sunday, then we'd recommend that you switch the two days to enable you to get some long "road time".
DAILY TOTAL: 3:30 WEEK-TO-DATE: 9:30
Sunday
RUN 1:10 You might find it helpful to mentally break this run into 35:00 chunks. I always find that to be more manageable than a full hour, for some reason, and it helps maintain the focus throughout this longer duration. Spend the first 20:00 getting into it, watching your HR slowly get above 60% 2 x 20:00 @75% w/5:00 @60-65% in between
BIKE 0:30 Immediately after the run...hold the intensity @70-75%
RUN 0:50 I'm going to ask you to really challenge yourself here -- time to up the tempo and close out your week with a bang. Remember, you've got tomorrow off, so go out there and make this a strong effort. You'll be starting with a fast tempo right out of the blocks: 2 x 15:00 above 80% w/10:00 @60% after each
DAILY TOTAL: 2:30 WEEK-TO-DATE: 12:00
Monday, May 11, 2009
Week 26 - Strategic resting makes ALL the difference
So hopefully this weekend was the last of my having to screw with my schedule. I was, once again, supposed to take Friday off, then do the longest workout of the week on Saturday (all 3 legs) and a shorter but still long workout on Sunday. Saturday was the wedding, so I did the Saturday workout Friday and the Sunday workout after another rest day Sunday.
I rested Thursday even though I was not supposed to....but I felt SO good in my workout on Friday. Then Sunday....well...I was supposed to run 1:45 but I felt so good and strong, and realized at 1:30 that if I upped the tempo just a little I could make a half-marathon in under 2 hours. So I pushed and I made it. I did a 40-minute bike afterwards and definitely felt fatigued once I got off, but was strong for the most part.
Definitely the lift I needed.
This week:
Tuesday SWIM 0:45 WARM UP 300 Swim - 200 Kick - 300 Pull MAIN SET 30 x 50 w/10 sec rest, as follows: #1-10: gradually descend from 75% to 85% by #10 #11-18: 25 Kick - 25 sprint #19-30: race pace -- each one @90+% COOL DOWN 400 Pull @60-70%
BIKE 1:25 15:00 warm up spin, getting your HR up to 70% by the end DRILLS 3 x 3:00 Isolated Leg Training w/30 sec recovery after each - your HR should be @75% or higher after finishing this set MAIN SET As with last week, use the first repeat to get yourself into that higher intensity AT zone -- this should take less time than it did last week, but will still probably require 6-8:00 of steady riding. Be patient and pace yourself wisely -- remember, there's a second repeat coming up! You should be recording your times, average HR (if possible) and average mph/kph (or average time per mile/km), and you should definitely begin to notice some improvements over time. 2 x 20:00 @84-92% w/10:00 @60-70% after each COOL DOWN Continue spinning, bringing your HR down slowly until it's under 50% by the end DAILY TOTAL: 2:10
Wednesday
The primary focus on Wednesday is to include some high quality, lower intensity aerobic work. You'll notice that you are instructed to keep your HR below 75% throughout the day -- make sure that you are sparing your body after yesterday's hard ride and before tomorrow's hard run. RUN 1:10 10:00 warm up jog -- hold your HR under 70% 3 x 10:00 tempo runs @70-75% intensity w/2:00 @60-70% after each 6 x 20 sec strides w/1:10 easy jog after each Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:40 WARM UP 20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly. DRILLS 3 x 3:00 Isolated Leg Training w/30 sec recovery after each MAIN SET Reality check: Make sure that you keep the intensity under control here! 3 x 16:00 @75% w/4:00 @60-70% after each COOL DOWN Finish with an easy spin in your small chain ring @90-95rpm, allowing your HR to return to 50% for the final few minutes. DAILY TOTAL: 2:50
Thursday
SWIM 1:00 WARM UP 400 Swim - 300 Pull - 200 IM - 100 Kick MAIN SET 2 sets of the following: 350 @75% 300 @80% 250 @85+% Swim the first set, Pull (Paddles ok) the second set COOL DOWN 6 x 50 easy w/10 sec rest
RUN 1:00 This is designed to be done at the track at higher intensities. If you are out on the road instead, make sure that you follow the suggested time intervals and intensities closely. 15:00 jog, getting your HR up to 65% by the end -- straight into 4 x In & Out repeats (100 / 20 sec) This set contains a larger number of smaller repeats -- the idea is to retain good running form in short bursts, and keeping your HR in the desired intensity range throughout the set. Get psyched and go get 'em! You'll notice that it will take 2-3 repeats to elevate your HR to the desired zone, but this is exactly what you experience in a "straight" road race. Pace yourself accordingly, elevate your HR into the desired zone in a controlled fashion, and keep it up throughout this 5-mile set. 10 x (600 / 2:00) @84-92% w/(200 / 1:00) easy jog after each Jog easy -- keep going until your HR is under 60%, then walk an additional 2-3:00 to help accelerate your recovery.
Friday SWIM 0:45 WARM UP - 400 Swim - 200 Kick - 2 x 100 IM -- continuous DRILLS 12 x (50 Side Kick - 25 Swim) w/10 sec rest after each - remember to take three strokes when you switch from one side to the other COOL DOWN - 600 Swim - keep your HR under 70%, lowering the intensity to 60% by the end DAILY TOTAL: 0:45
Saturday
BIKE 3:25
RUN 0:50 Put in a fast transition and get on the road right away. Your HR should be elevated above 75% quickly -- just keep it below 85%. Hold it in this range for the first 30:00, then cool down completely by the end.
SWIM 0:30 400 Swim 8 x 75 (first 25 Kick) w/10 sec rest -- keep your HR below 65% 600 Pull @60-70% DAILY TOTAL: 4:45
Sunday
RUN 1:45 This run is broken into shorter tempo runs to help you develop a sense of pace for a longer run. Concentrate on holding proper running form throughout -- efficiency is key! 20:00 easy jog, bringing your HR up to 70% by the end 3 x 20:00 steady tempo run @75% w/5:00 @60-70% after each Continue jogging @60% or below through to the end
BIKE 1:00 Immediately after the run, if possible. Total recovery spin holding your intensity below 65% & @90-95rpm DAILY TOTAL: 2:45 WEEK-TO-DATE: 15:15
I rested Thursday even though I was not supposed to....but I felt SO good in my workout on Friday. Then Sunday....well...I was supposed to run 1:45 but I felt so good and strong, and realized at 1:30 that if I upped the tempo just a little I could make a half-marathon in under 2 hours. So I pushed and I made it. I did a 40-minute bike afterwards and definitely felt fatigued once I got off, but was strong for the most part.
Definitely the lift I needed.
This week:
Tuesday SWIM 0:45 WARM UP 300 Swim - 200 Kick - 300 Pull MAIN SET 30 x 50 w/10 sec rest, as follows: #1-10: gradually descend from 75% to 85% by #10 #11-18: 25 Kick - 25 sprint #19-30: race pace -- each one @90+% COOL DOWN 400 Pull @60-70%
BIKE 1:25 15:00 warm up spin, getting your HR up to 70% by the end DRILLS 3 x 3:00 Isolated Leg Training w/30 sec recovery after each - your HR should be @75% or higher after finishing this set MAIN SET As with last week, use the first repeat to get yourself into that higher intensity AT zone -- this should take less time than it did last week, but will still probably require 6-8:00 of steady riding. Be patient and pace yourself wisely -- remember, there's a second repeat coming up! You should be recording your times, average HR (if possible) and average mph/kph (or average time per mile/km), and you should definitely begin to notice some improvements over time. 2 x 20:00 @84-92% w/10:00 @60-70% after each COOL DOWN Continue spinning, bringing your HR down slowly until it's under 50% by the end DAILY TOTAL: 2:10
Wednesday
The primary focus on Wednesday is to include some high quality, lower intensity aerobic work. You'll notice that you are instructed to keep your HR below 75% throughout the day -- make sure that you are sparing your body after yesterday's hard ride and before tomorrow's hard run. RUN 1:10 10:00 warm up jog -- hold your HR under 70% 3 x 10:00 tempo runs @70-75% intensity w/2:00 @60-70% after each 6 x 20 sec strides w/1:10 easy jog after each Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:40 WARM UP 20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly. DRILLS 3 x 3:00 Isolated Leg Training w/30 sec recovery after each MAIN SET Reality check: Make sure that you keep the intensity under control here! 3 x 16:00 @75% w/4:00 @60-70% after each COOL DOWN Finish with an easy spin in your small chain ring @90-95rpm, allowing your HR to return to 50% for the final few minutes. DAILY TOTAL: 2:50
Thursday
SWIM 1:00 WARM UP 400 Swim - 300 Pull - 200 IM - 100 Kick MAIN SET 2 sets of the following: 350 @75% 300 @80% 250 @85+% Swim the first set, Pull (Paddles ok) the second set COOL DOWN 6 x 50 easy w/10 sec rest
RUN 1:00 This is designed to be done at the track at higher intensities. If you are out on the road instead, make sure that you follow the suggested time intervals and intensities closely. 15:00 jog, getting your HR up to 65% by the end -- straight into 4 x In & Out repeats (100 / 20 sec) This set contains a larger number of smaller repeats -- the idea is to retain good running form in short bursts, and keeping your HR in the desired intensity range throughout the set. Get psyched and go get 'em! You'll notice that it will take 2-3 repeats to elevate your HR to the desired zone, but this is exactly what you experience in a "straight" road race. Pace yourself accordingly, elevate your HR into the desired zone in a controlled fashion, and keep it up throughout this 5-mile set. 10 x (600 / 2:00) @84-92% w/(200 / 1:00) easy jog after each Jog easy -- keep going until your HR is under 60%, then walk an additional 2-3:00 to help accelerate your recovery.
Friday SWIM 0:45 WARM UP - 400 Swim - 200 Kick - 2 x 100 IM -- continuous DRILLS 12 x (50 Side Kick - 25 Swim) w/10 sec rest after each - remember to take three strokes when you switch from one side to the other COOL DOWN - 600 Swim - keep your HR under 70%, lowering the intensity to 60% by the end DAILY TOTAL: 0:45
Saturday
BIKE 3:25
RUN 0:50 Put in a fast transition and get on the road right away. Your HR should be elevated above 75% quickly -- just keep it below 85%. Hold it in this range for the first 30:00, then cool down completely by the end.
SWIM 0:30 400 Swim 8 x 75 (first 25 Kick) w/10 sec rest -- keep your HR below 65% 600 Pull @60-70% DAILY TOTAL: 4:45
Sunday
RUN 1:45 This run is broken into shorter tempo runs to help you develop a sense of pace for a longer run. Concentrate on holding proper running form throughout -- efficiency is key! 20:00 easy jog, bringing your HR up to 70% by the end 3 x 20:00 steady tempo run @75% w/5:00 @60-70% after each Continue jogging @60% or below through to the end
BIKE 1:00 Immediately after the run, if possible. Total recovery spin holding your intensity below 65% & @90-95rpm DAILY TOTAL: 2:45 WEEK-TO-DATE: 15:15
Thursday, May 7, 2009
Learning a Lesson the Hard way - R-E-S-T!!!!
I am now under 3 months from an Ironman-distance triathlon. I started a 36-week training program back in November. After significant time building the base, I have gotten into big workouts.
I was pretty good at base building. I missed a few workouts and was not as fast as I want to be, but I was muttling through.
This past weekend was supposed to be the first long "brick" where I was to do all three legs (swim, bike and run) in the same day. Richard and I had planned to go to the San Diego Animal Park this weekend. The animal park would be an all-day thing, so I planned ahead. Normally, the training calls for Friday as the one rest day for the week, LONG workout Saturday with focus on the bike, shorter (but still long) workout Sunday with a focus on the run.
My plan was to move the Sunday workout to Friday because I could fit it in, have Saturday as my 'rest' day at the animal park, and then do the long workout on Sunday. I really think I would have been fine....except.....
The forecast for Saturday around the park called for rain. So late Friday (already several drinks into my evening) we decided to push the animal park to Sunday.
My workout Friday had been pretty good. The run is my weakest part, but I biked for 50 minutes and then ran 1:50 minutes at a pretty good pace. I was actually very proud of myself.
Saturday I was supposed to bike 2:50, run :40 and swim :30. My plan was to bike first, then run to the pool, then swim and run or walk home. My legs were a little sore from Friday, but not screaming.
1:50 into my bike, I got off, got more water, and tried to stretch and, admittedly, rest a little bit. 2:20, I had to stop. My workout was sh!t and I was getting to the point where pushing myself eas risking straining something, I could feel it.
Moral of the story: Rest days are critical. C-R-I-T-I-C-A-L.
Between not being completely rested, having more to drink than I normally would have the night before a workout like that, and not getting a great night's sleep, I completely hit a wall.
And as bad as it was physically for me, it was worse mentally. I was already fatigued and feeling like I could not cut it just ripped me apart and I have not yet fully recovered. I am about to go to the gym for an interval workout to get myself back on the horse. We have a wedding to go to out of town this weekend and I need to switch my workout again...but after this...no more changes. (And even this week, I am taking Thursday to rest in anticipation of the Friday workout.)
I was pretty good at base building. I missed a few workouts and was not as fast as I want to be, but I was muttling through.
This past weekend was supposed to be the first long "brick" where I was to do all three legs (swim, bike and run) in the same day. Richard and I had planned to go to the San Diego Animal Park this weekend. The animal park would be an all-day thing, so I planned ahead. Normally, the training calls for Friday as the one rest day for the week, LONG workout Saturday with focus on the bike, shorter (but still long) workout Sunday with a focus on the run.
My plan was to move the Sunday workout to Friday because I could fit it in, have Saturday as my 'rest' day at the animal park, and then do the long workout on Sunday. I really think I would have been fine....except.....
The forecast for Saturday around the park called for rain. So late Friday (already several drinks into my evening) we decided to push the animal park to Sunday.
My workout Friday had been pretty good. The run is my weakest part, but I biked for 50 minutes and then ran 1:50 minutes at a pretty good pace. I was actually very proud of myself.
Saturday I was supposed to bike 2:50, run :40 and swim :30. My plan was to bike first, then run to the pool, then swim and run or walk home. My legs were a little sore from Friday, but not screaming.
1:50 into my bike, I got off, got more water, and tried to stretch and, admittedly, rest a little bit. 2:20, I had to stop. My workout was sh!t and I was getting to the point where pushing myself eas risking straining something, I could feel it.
Moral of the story: Rest days are critical. C-R-I-T-I-C-A-L.
Between not being completely rested, having more to drink than I normally would have the night before a workout like that, and not getting a great night's sleep, I completely hit a wall.
And as bad as it was physically for me, it was worse mentally. I was already fatigued and feeling like I could not cut it just ripped me apart and I have not yet fully recovered. I am about to go to the gym for an interval workout to get myself back on the horse. We have a wedding to go to out of town this weekend and I need to switch my workout again...but after this...no more changes. (And even this week, I am taking Thursday to rest in anticipation of the Friday workout.)
Tuesday, May 5, 2009
Week 25
I'm really focusing on getting myself back on schedule. I have a wedding to go to this weekend, but otherwise hope that nothing interferes with my plans. We've gotten into long bricks on the weekend that incorporate all three legs...it's feeling good!
I'm looking for a wetsuit and a new bike saddle....but it is coming together!
I'm looking for a wetsuit and a new bike saddle....but it is coming together!
Monday, May 4, 2009
Week 24 - a hard lesson to learn
I write this in part right now because I am procrastinating going to the gym. I am in the dumps workout wise....
I am now under 3 months from an Ironman-distance triathlon. I started a 36-week training program back in November. After significant time building the base, I have gotten into big workouts.
I was pretty good at base building. I missed a few workouts and was not as fast as I want to be, but I was muttling through.
This past weekend was supposed to be the first long "brick" where I was to do all three legs (swim, bike and run) in the same day. My husband and I had planned to go to the animal park this weekend (he's been gone a lot, we've had little time together, and he had a ROUGH week at work). The animal park would be an all-day thing, so I planned ahead.
Normally, the training calls for Friday rest day, LONG workout Saturday with focus on the bike, shorter (but still long) workout Sunday with a focus on the run.
My plan was to move the Sunday workout to Friday because I could fit it in, have Saturday as my 'rest' day at the animal park, and then do the long workout on Sunday. I really think I would have been fine....except.....
The forecast for Saturday around the park called for rain. So late Friday (already several drinks into my evening) we decided to push the animal park to Sunday.
My workout Friday had been pretty good. The run is my weakest part, but I biked for 50 minutes and then ran 1:50 minutes at a pretty good pace. I was actually very proud of myself.
Saturday I was supposed to bike 2:50, run :40 and swim :30. My plan was to bike first, then run to the pool, then swim and run or walk home. My legs were a little sore from Friday, but not screaming.
1:50 into my bike, I got off, got more water, and tried to stretch and, admittedly, rest a little bit. 2:20, I had to stop. My workout was sh!t and I was getting to the point where pushing myself eas risking straining something, I could feel it.
Moral of the story: Rest days are critical. C-R-I-T-I-C-A-L. Between not being completely rested, having more to drink than I normally would have the night before a workout like that (that needs to cut down too), and not getting a great night's sleep, I completely hit a wall.
And as bad as it was physically for me, it was worse mentally. I was already fatigued and feeling like I could not cut it just ripped me apart and I have not yet fully recovered. I am about to go to the gym for an interval workout to get myself back on the horse. We have a wedding to go to OOT this weekend and I need to switch my workout again...but after this...no more changes. (And even this week, I WILL take Thursday to rest in anticipation of the Friday workout.)
I am now under 3 months from an Ironman-distance triathlon. I started a 36-week training program back in November. After significant time building the base, I have gotten into big workouts.
I was pretty good at base building. I missed a few workouts and was not as fast as I want to be, but I was muttling through.
This past weekend was supposed to be the first long "brick" where I was to do all three legs (swim, bike and run) in the same day. My husband and I had planned to go to the animal park this weekend (he's been gone a lot, we've had little time together, and he had a ROUGH week at work). The animal park would be an all-day thing, so I planned ahead.
Normally, the training calls for Friday rest day, LONG workout Saturday with focus on the bike, shorter (but still long) workout Sunday with a focus on the run.
My plan was to move the Sunday workout to Friday because I could fit it in, have Saturday as my 'rest' day at the animal park, and then do the long workout on Sunday. I really think I would have been fine....except.....
The forecast for Saturday around the park called for rain. So late Friday (already several drinks into my evening) we decided to push the animal park to Sunday.
My workout Friday had been pretty good. The run is my weakest part, but I biked for 50 minutes and then ran 1:50 minutes at a pretty good pace. I was actually very proud of myself.
Saturday I was supposed to bike 2:50, run :40 and swim :30. My plan was to bike first, then run to the pool, then swim and run or walk home. My legs were a little sore from Friday, but not screaming.
1:50 into my bike, I got off, got more water, and tried to stretch and, admittedly, rest a little bit. 2:20, I had to stop. My workout was sh!t and I was getting to the point where pushing myself eas risking straining something, I could feel it.
Moral of the story: Rest days are critical. C-R-I-T-I-C-A-L. Between not being completely rested, having more to drink than I normally would have the night before a workout like that (that needs to cut down too), and not getting a great night's sleep, I completely hit a wall.
And as bad as it was physically for me, it was worse mentally. I was already fatigued and feeling like I could not cut it just ripped me apart and I have not yet fully recovered. I am about to go to the gym for an interval workout to get myself back on the horse. We have a wedding to go to OOT this weekend and I need to switch my workout again...but after this...no more changes. (And even this week, I WILL take Thursday to rest in anticipation of the Friday workout.)
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