Sunday, August 30, 2009

Sunday

Travel and bike 1 hour.

Saturday, August 29, 2009

Saturday

Bike 2+ hours. 40+ miles. 185w. 110bpm. Got a flat tire. Changed it but then it was getting late. Cut ride short.

Run 10 miles.

Some ocean swimming.

Friday, August 28, 2009

Thursday + Friday

Thursday: 2 hour bike, 40 miles, and some swimming.

Friday: 3 hour bike. 61 miles 193w. 115bpm. It's extremely humid here, making it tough to replace all the lost fluids. Good thing this is an easy bike week. Some ocean swimming.

Wednesday, August 26, 2009

Tuesday + Wednesday

Tuesday: 90 min recovery bike. Legs wouldn't fire. Was bad about replacing glycogen stores from day before.

Wednesday: 56 miles. 2:40 recovery ride. 13 mile run. Strength.

Monday, August 24, 2009

Sunday + Monday

In Mexico. Not much Internet access here.

Sunday: Travel + 90 min recovery bike.

Monday: 2:35 recovery ride; 10 mile run; strength.

Saturday, August 22, 2009

Saturday: 56 mile bike; 5 mile run; 30 min swim

S: 30 min easy.

B: No main workout. 2:35 steady.

R: 5 miles on the treadmill.

W: Abs. 5x25 pushups. 2x8 pullups. 2x15 dips. Abs.

Friday, August 21, 2009

Friday: Rest

Moved today. Took up the entire day so unfortunately no training. Saw Inglorious Basterds tonight. Entertaining, good acting, but long.

Thursday, August 20, 2009

Thursday: 64 mile bike; 9 mile run

Ironman Preparation Day 4: Overgear Riding + Run Endurance

S: Off.

B: 3 hours w/3x10 min overgear, 10 min recovery. 64 miles.

R: 9 miles.

W: Abs

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I spent tonight studying my data from the same time last year. At this point in my training, I had already ridden several steady rides at Ironman pace. I haven't ridden any thus far this year. Having said that, I am much more powerful this year, no question about it. I recover day-to-day much quicker and I am able to push my power up like I have never done before, so things are looking good for the bike. I am confident that I will be close to my target once I peak.

I had a solid run tonight, not fast by any stretch of the imagination, but given the lack of run training the whole year, not bad. Based on my 9 mile run tonight, I am about 5-10 sec per mile slower than I was at this time last year. I expect my pace to increase quite bit though over the next 2-4 weeks as I get some more miles under my legs. Right now, I am completely relying on my cardiovascular strength gained from biking. As soon as my legs get used to running again, I am hopeful I will be faster than last year fairly quickly; I am stronger this year and in much better overall shape.

Wednesday, August 19, 2009

Wednesday: 70 mile bike; 30 min swim

Ironman Training Day 3: Tempo Riding

S: 30 min easy.

B: 3:05 w/60 min @ Tempo. Workout was 1 hour warmup; 1 hour at +/- 250w; 1 hour at Tempo (280-310w, 60-75rpm). Total ride was 254w, 139bpm. 70 miles

R: Off.

W: Abs.

Tuesday, August 18, 2009

Tuesday: 41 mile bike

Ironman Training: Day 2

Recovery

Took a redeye flight last night. Got zero sleep despite having 3 glasses of wine. Very tired today. Skipped swim.

S: Missed.

B: Recovery. 2 hours. 41 miles.

R: Off.

Monday: 31 mile bike; 8 mile run; 1500 meter swim

Ironman Training Day 1 (Preparation)

Bike Recovery + Run Endurance

S: 30 min easy. 1500 meters.

B: 1:30 recovery. First hour capped at 125 bpm. Then 30 min capped at 135bpm. Good legs.

R: 8 miles. It has taken 10 weeks but I finally do not feel any pain, discomfort, or any other abnormal feelings in my hip, groin, buttocks, glutes area. It was a real pleasure to finally get a decent run in. I am optimistic that 12 weeks will be sufficient to get my run where it needs to be. Surisingly perhaps, because of all of the biking, my running cardiovascular system is not that far off from where it was last year; my heart rate is relatively low for any given pace. I obviously just don't have the muscular strength yet to run fast.

W: Off.

Monday, August 17, 2009

Sunday: 58 mile bike

Tempo

S: Off.

B: 2:40 w/60 min @ Tempo. 58 miles.

R: Off.

W: Off.

Tomorrow starts 12 weeks of Ironman training leading up to the race. I won't enter Ironman specific intensity until late September, but starting this week, my schedule has me training harder than I have ever trained before. I'm looking forward to it.

Saturday, August 15, 2009

Saturday: 56 mile bike; 2 mile run

Overgear

S: Off.

B: 2:37 w overgear. 56 miles.

R: 2 miles.

W: Abs.

Friday: 71 mile bike

Overgear

S: Off.

B: 3:25 w/ overgear work. 71 miles.

R: Off.

W: Abs.

Friday, August 14, 2009

Thursday: 41 mile bike; 2 mile run; 30 min swim

S: 30 min swim.

B: 2 hours recovery. Tuesday was great but am still feeling the effects from that ride. Didn't feel right today, even for recovery.

R: 2 miles.

W: 2x8 pullups. 6x25 pushups.

Wednesday, August 12, 2009

Tuesday, August 11, 2009

Tuesday: 90 mile bike; 4 mile run

Tempo

S: Off.

B: 4:05 w/2 hours @ Tempo. At this time last year, I was doing many more steady rides at Ironman pace or slightly below. I think it's way too early to do these rides as I had my best rides before race day. I'm not going to make the same mistake this year. As I enter my Ironman build, I'll incorporate race pace rides soon, but I won't ride 5 hours specifically at race pace until late September/early October. For now, I am going to continue concentrating on Endurance, Tempo, and Sub-Lactate Threshold Interval rides.

I installed an 11-23 cassette to get an extra gear and make sure I don't cheat my power and cadence on the downhills during Tempo rides. My power at Tempo today was the best it has ever been. I'm happy with where my bike fitness is.

R: 4 miles.

W: abs.

Monday, August 10, 2009

Monday: 42 mile bike; 2 mile run

Recovery

S: Off.

B: 2 hours recovery. 122bpm.

R: 2 miles.

W: Abs.

Sunday, August 9, 2009

Sunday

S: 30 min.

B: 2:30 steady.

R: 4 miles.

W: abs.

Saturday, August 8, 2009

Saturday: 56 mile bike; 30 min swim

S: 30 min.

B: 2:30 w/ overgear.

R: Off.

W: Abs.

Friday, August 7, 2009

Friday: 50 mile bike; 2 mile run

Recovery

S: Off. Need to get to the pool this weekend.

B: 2+ hour recovery ride in the morning. 30+ minutes super easy in the evening after running.

R: 2 miles easy.

W: abs.

Thursday, August 6, 2009

Thursday: 78 mile bike; 6 mile run

Bike Overgear + Intervals; Run Endurance.

S: Off.

B: 78 miles. 3:45 w/90 min overgear and then 2x15 min intervals, full recovery between.

R: 6 miles.

W: abs.

Wednesday: 56 mile bike; 30 min swim

Overgear

S: 30 minutes.

B: 2:30 w/90 min Overgearing.

R: Off.

W: Off.

Tuesday, August 4, 2009

Tuesday: 45 mile bike; 6 mile run

S: Off.

B: 45 miles in 2:05. I'm pissed at myself. This was meant to be a recovery ride but landed up being far from it, with one sub lactate threshold interval and 2 max efforts. I'm not sure what I was thinking. I actually wasn't thinking at all and now hope I haven't messed up my workouts for later in the week. The one good thing is that the ride was short enough hopefully not to have taxed me too much. We'll see.

R: 6 miles. Not easy.

W: abs.

Monday, August 3, 2009

Monday: 56 mile bike; 2 mile run

Recovery

S: Did some untimed swimming. Not sure how long or far, but wasn't very long.

B: 2:45 recovery ride.

R: 2 miles easy.

W: abs.

Sunday: 56 mile bike

Steady State Intervals

S: Off.

B: 2:35 w/2 x 10min Intervals, 10 min full recovery. Intervals were done at 300-320watts. The first 2 minutes of each inteval hurt some, but then I felt lactate buffering kick in and felt decent.

R: Off.

W: abs.

Saturday, August 1, 2009

Saturday: 19 mile bike.

Travel to Los Angeles and Rest

S: Off.

B: 1 hour recovery ride before leaving.

R: Off.

W: Off.