Friday, July 31, 2009

Friday: 56 mile bike; some swimming

Bike Overgearing/Tempo

S: Pool swim. Ocean swim.

B: 2:27. 56 miles. 254w avg.

Workout was:
- Warmup (~200 avg) for 30 minutes (10 min easy/10 min at 220w/10 min easy);
- 30min overgearing (240-250w);
- 87min Tempo (280-300w)

R: Day Off.

W: abs.

Thursday: 25 mile bike; 6 mile run

Recovery and Run Endurance

S: Off. No swimming today.

B: 75 min. 25 miles recovery. Wanted to ride longer but ran out of time.

R: 6 mile run after bike. Also did 2+ hours of kayaking and then hiking.

W: Off

Wednesday, July 29, 2009

Wednesday: 70 mile bike; some swimming; strength

Bike Overgearing

S: Some swimming and messing around in the pool.

B: 3:10 w/2 hrs overgearing. 1 hour warmup; then 2 hours overgear (~250w avg); then 10 min cool down.

R: Off.

W: 4x15 legs; 5x30 pushup; 3x10 lat pulldowns; abs.

Tuesday, July 28, 2009

Tuesday: 56 mile bike; 4 mile run; some swimming

Bike Recovery

S: Some swimming in the ocean. Fun.

B: Recovery ride w/3 min at 300-320 watts to open the legs, full recovery for 5 minutes. 2:42 total. 199w.

R: 4 miles. Running just seems very foreign to my body right now. Went hiking as well. Very beautiful place.

W: abs.

Monday: 39 mile bike; some swimming; strength


I love Hawaii and in particular Kauai. All are good, but Kauai is the best of the islands that I have been to. Just a beautiful place.

S: Did some swimming in the pool and the ocean. More structured than yesterday, but not sure how long or how far.

B: 1:30 recovery ride in the morning. 183w. Then 30 min ride high cadence (90+) after lifting to get the blood flowing to my legs.

R: Off.

W: 4x15 legs; 3x10 lat pull downs (the gym here doesn't have a pull up bar); 5x30 pushups; abs.

Monday, July 27, 2009



S: Some swimming in the large hotel pool. Not a lap pool, so didn't do a workout - too many people around. Just swam a little for fun.

B: 4 hours with 60 min @ Tempo. Good ride.

R: 3 mile run. I frickin suck. I'm super slow and felt like my heart was about to pound out of my chest going 9:30 - 10 min/mi. But am glad I was able to run.

W: abs.

Sunday, July 26, 2009


Travel to Hawaii - Day Off

Flew to Kauai. Got a massage upon arriving at the hotel, but otherwise didn't do any training.

Friday, July 24, 2009

Friday: 87 mile bike

Bike Overgearing

S: Pool closed on me. Missed swim.

B: 4 hours w/overgearing work. Workout was: 1 hour warmupw/10 min Tempo; 2:26 for 56 miles, 255w, 74rpm; cool down. I am not in Ironman shape yet, but I still want to reap the benefits of riding hard at low cadence without compromosing recovery. The purpose of Tempo is to increase strength at upper aerobic zones. Since I can't yet ride for 2+ hours at Tempo, I'm going to start incorporating Overgearing work, which serves the same purpose as Tempo, but not as hard.

After having done Tempo this week and then with the warmup before the ride, the 255w for 56 miles was easy.

R: Off.

W: abs.

Thursday: 61 mile bike; 3100 meter swim; strength

Bike Tempo

S: 60 min. 3100 meters. Main set: 5x(100 hard, R:10 sec; 100 easy).

B: 3 hours w/ Tempo. First two hours very easy. Then Tempo. Felt very good starting halfway through Tempo.

R: Still no running.

W: 4x15 legs; abs.

Wednesday, July 22, 2009

Wednesday: 56 mile bike

Bike Endurance

S: Off.

B: 2:35. 56 miles.

R: Off. Hip not perfect but may try to run tomorrow.

W: Abs.

Tuesday: 63 mile bike

Bike Tempo

I tried to take a quick power nap last night but landed up sleeping through the entire night. Missed evening workouts.

Taking off last week was the best thing I have done for my training. My hip is still not pefect, but feels the best it has in almost two months.

S: Off.

B: 3 hours w/Tempo. Legs opened up a little more than Monday.

R: Off.

W: Off.

Monday, July 20, 2009

Monday: 56 mile bike; 3000 meter swim

Bike Endurance + Masters Swimming

S: 3000 meters? I went to my first masters swim class tonight. I surprised myself with how much I have improved over the last few weeks. I am certainly not fast, but I caught and overtook some swimmers that appeared faster to me when I first started out.

The big differences between what I have been doing and tonight's class are that during the class (1) the time flies by much quicker and (2) I swim faster, but there is much more rest. Despite swimming faster though, I actually feel like I get a better workout swimming alone, but I'll try to go to masters as much as possible.

I lost track of how far the swim was, but I'm pretty sure it was at least 3000 meters. I'll count it as that.

B: The first real bike ride back after some time off always hurts for sure. Amazing how much I feel "off" when I stop biking. (I'm not sure where that saying "It's just like riding a bike" comes from!) I knew I just had to get through this ride, but it was pretty painful, especially the first 90-100 minutes. 2:40. 203w.

R: Off.

W: Abs.

Overall, I'm feeling pretty fit, motivated, and ready to take it up a notch.

Preparation Week 6 - Summary

I had two radiologists look at my MRI (the benefit of having both my dad and brother as doctors) and neither found anything wrong with my hip, groin, back, spine, pelvic area, etc. So good news. Unfortunately, I still have some pain when I walk, but I think by not really riding (or running) last week has helped.

On Saturday, I biked easy for an hour. On Sunday I swam 3000 meters w/1 hard set of 2x100, R:10s, in 60 min. The rest of the weekend was spent hanging out with my brother and nephew.

I'm back at full-blown training today. I still may land up not running again this week, depending on how I feel, but it would be nice to get some miles in. I really can't wait to run again.

Friday, July 17, 2009


Today I had an MRI and traveled to Los Angeles. Didn't have time to make it to a pool, so no training.

Fred - Thanks for the good wishes. I'll know the results of the MRI tomorrow morning.

Thursday, July 16, 2009

Thursday: 3373 yd swim

My hip has not gotten much better in the last 5 weeks. It's still as painful now to walk (and run) as it was back then. So even though I don't feel any discomfort while biking, I've decided to stop biking (and lifting) until I see the doctor and get the results of the MRI, which should be tomorrow or Saturday. It's not worth blowing the whole season if I am inadvertently aggravating my hip by biking. When I am cleared, I'll pick it back up.

S: 61m min. 3373 yds. I did 2 hard sets of 5x100, R:10 sec, going as hard as a could. Felt really good. I've made some significant improvements over the last few weeks and am really happy about that.

B: Off.

R: Off.

W: Abs

Wednesday, July 15, 2009

Wednesday: 40 mile bike; 2470 yd swim

S: 45 min. 2470yds.

B: 2 hours easy. 120 bpm.

R: Off.

W: Abs.

Tuesday, July 14, 2009

Tuesday: 19 mile bike; abs

Slow start to the week. Thought maybe some time off the bike might help my hip.

S: Off.

B: 1 hour ride. Recovery.

R: Off.

W: abs.

Monday, July 13, 2009

Monday: 3159 yd swim; abs

S: 60 min. 3158 yds. Slow swim today. Lots of shorts easy sets. Shoulders/chest/lats a little sore from yesterday's swim.

B: Completely resting my legs today. No ride. No weights.

R: Off

W: abs.

Preparation Phase - Week 5 Summary

This week started out as a bike regeneration/recovery week. I felt very fresh come Wednesday/Thursday and had my best workout so far this week on that Thursday. Other than that ride, and while my bike volume was high, all rides were pretty easy.

Swim was standard. Mentally I struggled a little this week. But still got decent volume in.

Not much to say about the run. More rest is needed. I'm getting an MRI at the end of this week; hopefully I can fully recover in another 1-3 weeks.

I feel much more fit and much stronger than I did 1-2 months ago. Things are going in the right direction on the swim and bike. As for the bike, I'm ditching the interval workouts for now. They left me too tired and my other workouts suffered as a result. For the next 3 weeks and the next training block, I am solely concentrating on Tempo workouts. So I will be doing only 3 workouts on the bike: (1) Recovery; (2) Endurance (about 200-230 watts); and (3) Tempo. My goal is to get the Tempo workouts up to 2-2.5 hours. Once I finish this Tempo block, then I'll move to the intervals in 4 weeks time.

As for the swim, I think I am improving. I feel more fluid with my stroke. I'll start doing 20-30 minute time trials every now and then to see whether I am in fact improving. I would like to up the volume a little more over the next 3 weeks.

Run sucks. Not much to report.

Week Summary

B: 421 miles
R: 6 miles
S: 5.7 miles
W: 2xs

Sunday, July 12, 2009

Sunday: 42 mile bike; 3230 yd swim

S: 58 min. 3230 yds. Really wasn't that bad. Time to step it up, especially if I'm not going to be running that much.

B: Recovery ride with Amy to Mt. Vernon. Stopped a few times for brunch and then at Mt. Vernon. Total riding time was about 2:30ish. 42 miles. 100bpm.

R: Off.

W: abs.

Saturday, July 11, 2009

Saturday: 77 mile bike; 2660 yd swim; strength

S: 46 min. 2660 yd. Did some pull buoy work. Not great, but not terrible. Mentally, a noticeable difference between 35 min swims and 46 min swims.

B: 3:32 min endurance ride. Pretty good legs today. 230w.

R: Off. Hip seems to feel much better today.

W: 2x10 pullups; 6x30 pushups; 4x15 legs; abs.

Friday, July 10, 2009

Friday: 30 mile bike; abs

S: Off. Slept in. Missed swim.

B: 1:30 recovery bike. 185w. Good legs.

R: Off. Frickin hip is sore. Not much I can do about it, but it is upsetting.

W: abs.

Thursday, July 9, 2009

Thursday: 116 mile bike; 6 mile run; abs

Bike Tempo + Brick Run

S: Off.

B: 5:16 in two rides w/90 min Tempo (280-310w; 65-75rpm) during second ride.

Morning ride was 2:45 easy. 218w.

Late night ride was 2:30. The first 60 min was warm up. The last 90 min was at Tempo, 280-310w, 65-75rpm. I've never felt better at Tempo. I felt like I could have held Tempo watts all day. Definitely getting stronger and right on schedule.

I went through 56 miles in 2:25. 259w avg for the entire 2:30. For nutrition, I had water, Gatorade, and Red Bull. No solids. Followed the ride with a brick run to test the legs.

R: 50 min late night brick run following 259w ride. 6.12 miles. 8:10min/mi. I love the late night runs. I felt much better than I thought I would, but nevertheless, as expected, I'm behind schedule. Once I get my hip/groin healthy, ramp up the volume, and shed the weight, I should be ok. I just need to get better. I could still feel some discomfort - not terrible, but it was there. Hopefully it won't be sore in the morning.

W: abs.

Tomorrow is going to be an awesome day at the Tour. I can't wait. Let's go Lance!

Wednesday, July 8, 2009

Wednesday: 84 mile bike; 2185 yd swim; strength

S: 45 min. Did drills today. Very boring. Was counting down the minutes. Workout was:

250 w/u;
5x50 kick;
250 pull w/buoy;
250 free w/fins;
5x50 Drills w/fins (Head down; side w/3 stroke; superman; catch-up);
350 c/d.

B: 4+ hours in two rides. Morning ride was 3+ hours easy. 210w. Evening ride was 60min recovery after weights. I've now done 4 easy/recovery days in a row. I feel fit, strong, and fresh. If I feel good when I get on the bike in the morning, then I may end my regeneration period tomorrow; otherwise I'll end it on Fri or Sat.

Anonymous: Regeneration is just term used to describe several consecutive days of recovery rides. I've read about it in several books. Seems to have worked for me in the past. The name of it is not important. The basic idea is to stress yourself for 3 weeks, and then unload during a regeneration phase (~5 days or so), so that your body can rebuild itself (stronger) from the stress. (Your body only rebuilds itself, gets stronger, and improves power when you are resting/recovering - not when you are actually going hard - that is why I place so much emphasis on recovery rides rather than going hard all the time, a mistake I made last year). Think of regeneration as a drawn out recovery workout or as a mini-taper until the next building block, but riding only recovery/easy.

R: Off. Will try to run tomorrow, but if I'm being completely honest, hip/groin doesn't feel much better. Strange injury. Don't feel it while lifting, on the bike, or while swimming, but feel lots of discomfort when walking.

W: 6x30 push ups; 2x10 pullups; 4x15 legs (press, curl, extension, calf raises, hip ab/adductors); 2x15 squats and 2x15 lunges (body weight only); abs.

Tuesday, July 7, 2009

Tuesday: 37 mile bike; 1900 yd swim

S: 35 min. 1900 yds. Was going to up the swim to 45 minutes today, but wasn't mentally into it. 8x10 easy.

B: 2 hours on the road bike. Ran into quite a few deer again. Still pretty cool. 116bpm. 87rpm.

R: Off.

W: abs.

Monday, July 6, 2009

Monday: 34 mile bike; strength

S: Off

B: 2+ hour recovery ride on the road bike. Beautiful morning. Saw a couple deer. Good ride. 34 mi. 110 bpm. 85 rpm. I had a couple hills that I had to go up in order to get home where my HR spiked to 145ish. But other than that, was sitting around 100-115bm for most of the ride.

R: Off.

W: 3x12 legs; 2x8 pull; 6x25 push; abs.

Sunday, July 5, 2009

Preparation Phase - Week 4 Summary

Ok week. Fell short on a couple of rides and missed a few main workouts. But still feel good after going pretty strong over the last 4 weeks. And had a my best Tempo ride yet yesterday. I'm where I need to be. I cut my ride short today to get a head start on regeneration, which I begin in earnest tomorrow.

Regeneration lasts for 4-5 days. I'm less concerned about watts and probably won't even look at them. But watts will be around 150-180w I'm guessing. My heart rate will be capped at 125 bpm, but I should avg about 110-115bpm if not less. Rides will be between 1-3 hours depending on how I feel. The goal is to keep the engine and the mental side of things running but not to ride so hard or so much that I don't recover both physically and mentally from the last 4 weeks. A good diet will be key as well.

My swim is starting to see some improvements, but I don't except major improvements until a few months down the road. I'll just keep swimming. I'm upping my routine swim of 35-36 min, which I have been doing for the last two weeks, to 45-46 min. If time permits, I'd also like to do at least two drill days. My best swim last week came after doing drills. And then I didn't really have a good swim again during the rest of the week. So I think more drills would help.

I finally started running again. I managed to get 10 miles in, less than I had wanted, but better than nothing. I wouldn't say my hip/groin/glutes is completely healed, but it doesn't feel as bad as it did the last few weeks. I'm happy about that. I think the regeneration on the bike may also help; even though I don't feel any discomfort on the bike, maybe biking hard is slowing down the healing process.

S: 10596 yds.

B: 363 miles.

R: 10 miles.

Sunday: 67 mile bike; 2042 yd swim

S: 2042 yds. Not my greatest swim. Stopped a bunch. 37 min.

B: 3:15 min easy spin. 67 miles. Decent ride. Took me 2 hours to warm up and then I felt pretty good. But the fact that it is taking me so long to warm up leads me to believe that I need some rest.

R: Off.

W: abs.

Saturday, July 4, 2009

Saturday: 115 mile bike

Happy Anniversary BLGs.


S: Off

B: 5:20 w/ last hour at Tempo. Strange ride. Felt terrible for 4 hours. Then I hit Tempo with a little more than 1 hour left and felt incredible.

R: Off

W: abs.

Friday, July 3, 2009

Friday: 41 mile bike; 5 mile run; 2138 yd swim

S: Same as yesterday. Didn't feel as powerful. 36 minutes. 10 20 30 20 10. 2138 yds.

B: 2:02 hour recovery. Despite heart rate being high throughout ride, legs felt good. Nevertheless, eased off. Looking forward to the regeneration week.

R: 5 miles. 8:31min/mi. Can still feel hip, but felt okay all things considered. Won't run again this week.

W: abs.

What a Great Weekend

I can't decide whether I am more excited for the start of the Tour de France, Ironman Germany, or Wimbledon finals. Nothing like watching the Tour and Ironman to motivate. Doesn't get much better than this.

Thursday, July 2, 2009

Thursday: 65 mile bike; 2138 yd swim; abs

S: 35 min swim. 2138 yds. Best swim so far this year. I'm definitely improving. The goal of today's swim was to make sure that I was completely following through during the pull of my stroke, which I hadn't been doing. Was going much faster. Workout was: 10 20 30 20 10.

B: 3 hour endurance ride. 125-135bpm. 226w. Had good legs today.

Anonymous: I'll reply to your post tonight or tomorrow morning. In short, I don't think there is such a thing as "junk" miles or "quality." Every workout I do has a purpose - it's all "quality." It may not appear that way from a snapshot view or just glancing at my daily training. But I do agree that the key to gaining fitness is to continually stressing yourself. I'll explain more in my reply.

R: Off. Hip felt decent today. Am contemplating running maybe Saturday, depending on how the next couple of days go.

W: abs.

Wednesday, July 1, 2009

Wednesday: 56 mile bike; 2400 yd swim; strength

Easy Bike + Swimming Drills

S: Today I did drills and didn't really do any real swimming except for warm up and cool down. I am hoping that improved technique will help me go faster. I did drills for my first Ironman and that was my fastest swim time by far, so I am hoping they will work again this year. Couldn't have been more boring and couldn't help but think of Karate Kid "Wax on, wax off Danielson."

I did four drills: (1) Chest Lean; (2) Three Stroke Kick-On-Side; (3) One Arm Superman; and (4) Catch-Up. Workout was (pool is ~24 yds): 240w/u; 10x48 drills; 240c/d). It took a loooong time to get through all of them. 52 minutes.

B: 56 mile easy ride (115-135bpm). 2:37. 212 watts. Have some lingering muscular fatigue from last week (Saturday in particular) but felt pretty good. Should be just about fully recovered by tomorrow.

R: Off.

W: 2x8 pullups. 6x25 pushups. 3x12 leg press, extension, curls. 2x12 lunges, squats. abs.

Diet sucked today. Passed by a burger joint and caved into the smell and then temptation. Double hamburger, seasoned fries, and a milkshake to top it off. As my niece says, "ummm, it was deeeelicious!"