Thursday, July 31, 2008

Thursday: 34 mile bike

a.m. 34 mile recovery ride. 1:45:22; 181w. 117bpm. 80rpm.

p.m. I have been tempted to get on bike again, but my legs are little heavy from yesterday's runs. So I have been debating whether to swim or to just rest and have an early night. I think I am going to choose the latter, even though I do want to train. It makes me look forward to tomorrow morning.

Wednesday, July 30, 2008

Wednesday: 20 mile bike; 17 mile run; abs

a.m. 13.18 mile run. 2:00:31. 9:08min/mi

p.m. 20 mile recovery ride. 1:02:14; 175w; 117bpm; 81rpm. Followed by a 4 mile brick run. 36:51. 9:12min/mi. 125bpm

Tuesday, July 29, 2008

Tuesday: 90 mile bike; 9 mile run

a.m. 56 mile bike. FL: 2:47:05; 198w; 128bpm; 84rpm; 20.1mph.

lunch: 3 mile run; 9:11min/mi

p.m. 34 mile bike 1:43:21. 192w; 122bpm; 84rpm; 19.8mph. Followed by a 6.19 mile brick run. 46:51min. 7:34min/mi. 157bpm

Monday, July 28, 2008

Monday: 80 mile bike; abs

a.m. 56 mile bike. FL: 2:51:38; 188w; 121bpm; 86rpm; 19.6mph

p.m. 24.10 mile bike. 1:14. 188w; 124bpm; 82rpm;

Sunday, July 27, 2008

Sunday: 56 mile bike; 9 mile run; abs

Run 7.18 miles. 8:31 min/mi.

Bike 56 miles. 198w. 84rpm.

Brick run 2 miles. 7:19 min/mi.

Saturday, July 26, 2008

Saturday: 56 mile bike; 8 mile run; 1 mile swim; abs

Motivation is high. Fitness is low.

Run to pool. 4.24 miles. 8:59 min/mi. I was struggling but expected to be based on yesterdays runs. Run 9 minutes, walk 1 minute.

Swim 1 mile. Felt like crap and just wanted to get it done.

Run home. 4.31 miles. 9:03 min/mi. Did not feel good. Run 9 minutes. Walk 1 minute.

56 mile bike. 201w. 81rpm.

Friday, July 25, 2008

Friday: 30 mile bike; 9 mile run; abs

Run 6.56 miles. 55:19min; 8:25min/mi.

Bike 30 miles. 189 watts; 83rpm.

Brick Run 2.77 miles. 20:54min. 7:31min/mi.

I am finally back home.

Thursday, July 24, 2008

Thursday: ~30 mile bike; 3 mile run; abs

Bike for 1 hour 30 minutes. 125bpm. First time since January that I have ridden my rode bike. It felt different, but also felt good. Much more comfortable for sure. I wm not 100% sure how far I rode because I was on the CycleOps. Based on my heart rate, I am guessing it would have been 28-30 miles on the FL70.3 course.

Run 3 miles in a little over 20 minutes.

Wednesday, July 23, 2008

Wednesday: 6 mile bike

I didn't have time to do anything. Biked easy for 20 minutes late at night and then went to bed.

Tuesday, July 22, 2008

Tuesday: 5 mile run

5.41 mile run. 7:49min/mi.

I am off to catch my flight for another business trip. I doubt I'll be able to get in anything else today. But I'm bringing my bike and the Cyclops trainer with me this time so I shouldn't miss out on too much training for the rest of the week.

Monday, July 21, 2008

Monday: 56 mile bike; 2 mile run; abs

I bought the Asus yesterday and am now sitting on my bike 17 miles into a 56 mle ride as I type this. This is awesome! Seriously. I can even ride in the aero position. I can ony imagine how much time I will save now. Fricking money. I highly recommend it if you ride indoors.

56 mile bike. FL: 2:41:30; 210w; ###bpm;81rpm; 20.8mph. Felt good. I was on the computer most of the ride and didn't pay much attention to watts. I didn't wear a heart rate monitor either.

2.20 mile brick run. Shins are still hurting. 8:51min/mi

Saturday, July 19, 2008

Saturday: 56 mile bike; 4 mile run; 1 mile swim; abs

Started with a 4.57 mile run early this morning. Today was going to be hot day and so I wanted to get the run out of the way. When I left, it was already very humid and toasty. 8:03 min/mi. 154bpm.

56 mile bike. Very easy. Still trying to get back into the swing of things. I feel fine but I don't feel as powerful as I had been. I'm ok with that because I was concerned that I was peaking a little too early. I'm happy with keeping everything easy. 15-16 weeks is close to the race, but still gives me plenty of time.

1 mile swim. I had hoped to swim longer, but didn't feel that great.

After the swim, I went to Best Buy to check out very small laptops. I want to buy a cheap one that I can rest on my aerobars when doing easy rides. I think I can start checking the web and email and multitasking while on my bike. Hopefully this will allow me to gain more time to train. I didn't land up buying anything yet as I wanted to check the prices on the web, but the Asus Eee PC 900 seems to be what I'm looking for.

Friday, July 18, 2008

Friday: 56 mile bike; abs

I have a saddle sore the size of nickel. It frickin' hurts. I am sitting on the nose of the saddle with as much weight as possible to the left side of my body. Easy 56 mile ride. FL: 2:47:40; 189w; ###bpm; 81rpm; 20.0mph.

Thursday, July 17, 2008

Thursday: 4 mile run; 1 mile swim; abs

I'm flat out exhausted. I also have some nasty saddle sores which made it difficult to sit at my desk today let alone on the bike. I'm going to try to get to bed early.

Run 4 miles. 8:46min/mi

Swim 1 mile. ~30 minutes.

Wednesday, July 16, 2008

Wednesday: 20 mile bike; 6 mile run; 1 mile swim; abs

Swim 1 mile. It took 30 minutes. I thought my swimming had improved and that I was swimming much faster than before. I timed it today. Unfortunately, I haven't. I'll have to swim more.

20 mile recovery bike. 1:01:45. 175watts

Run 6.19 miles. 7:47 min/mi. My running is probably the best it has ever been in my life. I need to make sure that I run much slower than this. It has been difficult though as it is much more fun to run faster. It's still too early though.

Monday, July 14, 2008

Monday: 56 mile bike; abs

56 mile recovery bike. Recovery rides are 114-123bpm at 75-85rpm. I really believe that recovery rides are the most important rides of any training program. And I had started to get away from them and was instead chasing watts every ride. I think it is the recovery rides and not the hard intense rides that make a great cyclist. I learned about these rides from reading various Lance Armstrong books.

I have noticed that recovery rides serve many different purposes. First, it increases blood flow to the legs, thus helping to speed up recovery from more strenuous training.

Second, it gets your mind and your body used to sitting on the bike for a long time. Recovery rides don't have to be short. They have can be short or long enough until you start to feel tired or any type of "burn" in your legs, even if the burn is minimal. Recovery rides can increase in length as you become fitter, but can last anywhere from 30 minutes to 3 hours.

Third, recovery rides help to increase overall volume and help maintain consistency without overloading your muscles or cardiovascular system. As I have stated before, my body at least does not react well if I take two or even one day off the bike.

Fourth-I wouldn't rate anyone of these reasons as the most important as I think they are all important, but this last one I think has really helped make me a better cyclist--recovery rides teach your body to ride at higher power/watts at lower heart rates, thus teaching your body not to stress the cardiovascular system while riding at high watts. Once you start out riding at low heart rates, your heart--at least mine--tends to stick at those low heart rates 2 hours into the ride even though you are increasing your power. Over time, your body adapts and realizes it doesn't need to beat so much, to supply the muscles enough oxygen at higher power. I have not seen any research that this is actually true in fact, but it has been my experience.

For example, tonight, I started out the ride at around 160-170watts at 100-110bpm and gradually lifted the power to 180. My heart rate increased up to about 114-115. By the end of the ride though I was pushing around 240-250 watts, and my heart was staying at about 118bpm, I think just because it had been beating close to that rate for two plus straight hours. I noticed that this would happen throughout my recovery rides over the winter and spring, which I think really improved my fitness.

I inadvertently only pushed my polar watch once to get the heat rate signal, but didn't push it again to start timing, which I only realized 2 hours in. And I didn't plug in my SRM. So unfortunately, I don't have an average heart rate for the ride, but based on looking down at my watch throughout the ride, I probably averaged about 115-116bpm. Total ride: FL: 2:46:47; 194w; ###bpm; 78rpm; 20.1mph. I drank 1.5L of water.

Sunday, July 13, 2008

Sunday: 80 mile bike; 2 mile run; 0.5 mile swim; abs

Bike 56 miles. FL: 2:28:27; 267w; 148bpm; 82rpm; 22.6mph. I felt strong but noticed that I grew mentally tired toward the 2 hour mark, something which wasn't happening when I was riding 56 miles almost daily.

Brick run: 2.02 miles. 7:25min/mi. Felt great aerobically but shins still hurt.

Recovery bike 24 miles.

I then tried to swim 3 miles but got tossed out of the pool when a thunderstorm hit.

Week Summary. B: 211 miles; R: 37.82m miles; S: 5.5 miles.

The good news is I am feeling rested and back to normal. I have 16 weeks until IMFL. I will now begin my build toward the race starting with 4 weeks of increasing the volume at a heart rate cap of 159bpm, 4 weeks of Tempo riding, 4 weeks of steady state riding, and then Ironman race pace and taper. This is a little different than I had planned initially--as you will notice my annual plan on the right side of the blog. However, I decided that I was attempting Tempo riding too early in the year without having had the base yet, in addition to the fact that I think initially I scheduled my Tempo and Steady State riding too far out from the race.

Saturday, July 12, 2008

Saturday: 40 mile bike; 3 mile swim; abs

I have definitely lost some bike fitness, but I am starting to feel like my old self again. So I am hopeful that I will gain the fitness back quickly. My swimming and running seem to be coming along--though I haven't tested them yet and probably won't until about 10 weeks down the road--so I am happy about that.

Given that I haven't been feeling well, I didn't want to push it too much today despite feeling better. I need to listen to my body and I think rest will do me more good than just chasing the volume at this point. From now on though I need to make sure I ride just about every day, even during recovery weeks, and even if it is for only 30 minutes. For whatever reason, if I miss a single day of riding, and especially multiple days of riding, my body seems to shut down, I get sick, and then it takes me a while to get going again.

I'll have a big day tomorrow. And then I will take 5 weeks to get my volume back up before 4 weeks of Tempo riding.

Swim: 3 miles. ~90 minutes.

Bike: 40 miles. 120min. 207w; 126bpm. 83rpm.

Friday, July 11, 2008

Friday: 56 mile bike; 1 mile run

56 mile bike. FL: 2:31:55; 247w; 137bpm; 81rpm; 22.1mph. I am finally starting to feel better.

Followed by a 1.12 mile brick run. 7:00min/mi. I felt great cardiovascularly but my shins hurt. I stupidly ran too much at the beginning of the week.

Thursday, July 10, 2008

Thursday: 35 mile bike; 1 mile swim; abs

Swim 1 mile. ~30min. Bike 35 miles. 200 watts. HR around 115bpm, but still don't feel normal.

Wednesday, July 9, 2008

Wednesday: 10 mile run; 1 mile swim

a.m. Run to the pool. 3.84 mi. 8:54min/mi. Swim 1 mile. Around 30 minutes. Run home. 4.37mi. 8:26min/mi.

p.m. 2.12mi; 9:37min/mi

Tuesday, July 8, 2008

Tuesday: 12 mile run

a.m. Run 40:08min. 4.26mi.

p.m. Run 7.88 mi. 9:05 min/mi.

Monday, July 7, 2008

Monday: 11 mile run; abs

a.m. Run 30:15min; 3.22 mi.

p.m. Run 80:14min; 8.49 mi.

Sunday, July 6, 2008

Sunday: 12 mile bike; 2 mile run; 1.5 mile swim; abs

I don't know what's wrong with me, but I am not feeling well. I have no energy. No power on the bike. Can't move on the run.

I worked all morning. Then went for a swim at noon. 1.5 miles. I felt awful. Then I got on the bike. I was struggling. Got off after 40 minutes after my power dropped from 180w to literally 100w. 12 miles. I then tried running to see if that would go any better. Nope. 2 miles. I then slept the entire afternoon which is unusual for me.

My throat hurts. I have a cough. And my muscles ache. So something is definitely off. I'm guessing it's the combination of the constant traveling, work, time off at the begininng of last week, and lack of sleep.

This was one of the worst weeks I have had training-wise since I started training seriously over a year ago, including the weeks right after the last Ironman. On the bright side, my motivation is very high and I can't wait to start training harder than ever. I also got my swim volume up. The low volume was in part due to the slow start to the week because of the work trip and in part because I have had no energy. So that is what it is and was out of my control. On the other hand, I feel like I am losing fitness--and certainly am not gaining fitness--with each passing day. Ok, I'll stop my whining now. Hopefully, I'll feel better soon.

I am now at the airport waiting for my flight to Rhode Island for another business trip. I get back Tuesday and will make sure to get some biking in that night, no matter how little. I won't make the same mistake as last week.

Week summary: Bike 150 miles; Run 20 miles; Swim 8.5 miles.

Saturday, July 5, 2008

Saturday: 56 mile bike; 4 mile swim; abs

Felt like crap again. Started with a 3 mile swim. Then biked 56 miles. 198w. Heart rate sky high for that kind of power. 137bpm. It was a struggle to stay on. I had no energy to run afterwards. Went for a 1 mile swim instead.

Friday, July 4, 2008

Friday: 27 mile bike; 7 mile run; 1 mile swim; abs

I shaved my legs this morning as motivation in anticipation of a big day. My body had different plans. I didn't feel well at all. Legs felt heavy on run and bike. During the swim, I got three different muscle spasms and had to stop each time, first between my big toe, then in my foot, and then in my calf. Pretty disappointing. This unfortunately will be another week of volume lower than where it needs to be. And now I am starting to run out of time.

Tomorrow the Tour de France starts. In the past, I used to get really excited about watching. I now find myself not really caring that much anymore. Not too much to get excited about. I'm more excited about Wimbledon, Ironman Germany, and the swimming trials. I'll still use the Tour as motivation to pick up my volume though.

Run: 7.50 miles. 8:57 min/mi.

Swim: 1 mile

Bike: 80min. 27 miles. 198w.

Thursday, July 3, 2008

Thursday: 56 mile bike; 6 mile run; 2 mile swim

I was finally able to get back into my routine today. Started with a 2 mile swim. It took around an hour. Though I am still very slow, I am definitely starting to feel more comfortable in the water. I have no problem swimming for 2-3 miles without stopping. I am getting into a good groove and am actually starting to enjoy going to the pool more. I think I will try to get a few more sessions than I initially had planned; however only to the extent that it doesn't impact my bike and run training.

I then did a fairly easy 56 mile ride, though not a recovery ride. I felt much better than I had expected. Legs felt pretty good throughout. FL: 2:35:49; 218w; 137bpm; 81rpm; 21.6 mph.

Followed the bike with a 6.5 mile brick run. My running is definitely starting to improve. 8:10min/mi. No heart rate monitor. But I felt great.

I had absolutely zero calories for the bike/run workout. I only drank water during the bike and nothing during the run. Two things that I have noticed as I become more fit. First, I have noticed that I don't get as hungry as I used and certainly don't need to eat as much as I used to on and off the bike. For low heart rate workouts such as today's bike, I don't really need any calories at all. My body seems to have become more efficient at getting whatever it needs.

The second thing that I have noticed is that, believe it or not, I now run much better off the bike than I do standalone. When a run standalone I feel sluggish and slow. When I run off the bike I have to constantly hold myself back from going too hard.

Wednesday, July 2, 2008

Wednesday: Day Off

I've eaten like crap and have done virtually no training. I am now back home and can't wait until tomorrow to hop on my bike.

Tuesday, July 1, 2008

Tuesday: 2 mile run

Just trying to get in what I can, which isn't much. My days have been getting up at 5 and going to sleep at 12, working or mingling with the client the entire time in between. Tonight I went out with the client and had three beers, more than I have had in a very long time. I then came back and went for a quick run. 2 miles. At around 9:15 min/mi. I go home tomorrow night and will try to get 20 miles on the bike and then will pick it up again Thursday.