And it feels great. The 10 days off really helped out and I'm not feeling any knee pain. I've been thinking about scaling back (though there is not much volume from which to scale back) or eliminating weights entirely. I haven't seen any empirical studies showing that lifting weights improves power on the bike. The studies I have seen have concluded weights do not increase power at lactate threshold. See e.g., Jackson NP, Hickey MS, Reiser RF 2nd., High resistance/low repetition vs. low resistance/high repetition training: effects on performance of trained cyclists. I have been lifting (very light) mainly to prevent injury; however it seems that whenever I do lift, I only bring on injuries. So I haven't decided for sure, but am seriously contemplating time off at the gym (which in turn, I could allocate to swim, bike, or run). Irrespective of whether I continue to lift, I will continue with my core work.
On a different note, here is a movie of some clips from one of the best bands ever......
Wednesday, January 30, 2008
Monday, January 28, 2008
Foundation Week 8
Jan 21 (Mon)
Bike: 120min: 193w; 134bpm; 81rpm; 40.48mi
Jan 22 (Tues)
Bike: FL: 2:41:55; 206w; 138bpm; 81rpm; 20.8mph
Jan 23 (Wed)
Gym: 30min: Abs; 4x15 legs
Jan 24 (Thurs)
Swim: 30min: 1650yds
Bike: 70min: 187w; 128bpm; 81rpm; 23.51mi
Jan 25 (Fri)
Day Off
Jan 26 (Sat)
Bike: 75min: Field Test: with wu and cd: (25mi): Avg 309w; 175bpm
Jan 27 (Sun)
Bike: 180min: FL: 2:40:16; 211w; 146bpm; 85rpm; 21.0mph; 20min RR
Gym: 30min: 4x15 legs
TOTALS:
Swim: 0.5 hrs
Bike: 10.1 hrs
Run: 0.0 hrs
Gym: 1.0 hrs
Total: 11.6 hrs
Bike: 120min: 193w; 134bpm; 81rpm; 40.48mi
Jan 22 (Tues)
Bike: FL: 2:41:55; 206w; 138bpm; 81rpm; 20.8mph
Jan 23 (Wed)
Gym: 30min: Abs; 4x15 legs
Jan 24 (Thurs)
Swim: 30min: 1650yds
Bike: 70min: 187w; 128bpm; 81rpm; 23.51mi
Jan 25 (Fri)
Day Off
Jan 26 (Sat)
Bike: 75min: Field Test: with wu and cd: (25mi): Avg 309w; 175bpm
Jan 27 (Sun)
Bike: 180min: FL: 2:40:16; 211w; 146bpm; 85rpm; 21.0mph; 20min RR
Gym: 30min: 4x15 legs
TOTALS:
Swim: 0.5 hrs
Bike: 10.1 hrs
Run: 0.0 hrs
Gym: 1.0 hrs
Total: 11.6 hrs
Sunday, January 20, 2008
Foundation Week 7
This was a tough week. I rested the legs on Monday as planned. However, by Tuesday, I wasn't feeling well and my back and behind my right knee was hurting. So I took Tuesday off completely. I tried running on Thursday, but my leg was still hurting so I haven't run since. The pain is not that bad and I probably could run through it, but I don't think that would be wise at this stage of the game. So no running for another week. On the positive side, I am very pleased with the way my bike fitness is coming along.
January 14 (Monday)
Swim: 30min: 1500yds
January 15 (Tuesday)
Rest Day
January 16 (Wednesday)
Bike: FL: 2:40:32; 210w; 137bpm; 82rpm; 20.9mph
Gym: 30min: Abs; 4x15 legs
January 17 (Thursday)
Run: 30min: 3.38mi
January 18 (Friday)
Swim: 30min: 1650yds
Bike: 71min: 201w; 24.02 mi; 82rpm
January 19 (Saturday)
Bike: FL: 2:39:53; 212w; 140bpm; 81rpm; 21.0mph
January 20 (Sunday)
Bike: FL: 2:43:18; 201w; 130bpm; 81rpm; 20.6mph
Bike: 60min
TOTALS
Swim: 1.0 hrs
Bike: 10.2 hrs (~212mi)
Run: 0.5 hrs
Gym: 0.5 hrs
Total: 12.2 hrs
January 14 (Monday)
Swim: 30min: 1500yds
January 15 (Tuesday)
Rest Day
January 16 (Wednesday)
Bike: FL: 2:40:32; 210w; 137bpm; 82rpm; 20.9mph
Gym: 30min: Abs; 4x15 legs
| FL: 2:40:32; 210w; 137bpm; 82rpm; 20.9mph |
Run: 30min: 3.38mi
January 18 (Friday)
Swim: 30min: 1650yds
Bike: 71min: 201w; 24.02 mi; 82rpm
January 19 (Saturday)
Bike: FL: 2:39:53; 212w; 140bpm; 81rpm; 21.0mph
January 20 (Sunday)
Bike: FL: 2:43:18; 201w; 130bpm; 81rpm; 20.6mph
Bike: 60min
TOTALS
Swim: 1.0 hrs
Bike: 10.2 hrs (~212mi)
Run: 0.5 hrs
Gym: 0.5 hrs
Total: 12.2 hrs
Sunday, January 13, 2008
Foundation Week 6
My volume was low, but I feel much fitter than just 5-6 weeks ago. With the race 10 months away, the key is to stay injury free and remain consistent. I'll take tomorrow off on the legs with just a swim, as I have biked or run (or both) on 46 consecutive days. And then I look forward to cranking it up again.
Jan 7 (Monday)
Bike: 60min: 148w; 117bpm; 77rpm; 18.1mi
Jan 8 (Tuesday)
Bike: FL: 2:34:55; 230w; 145bpm; 80rpm; 21.7mph
Run: 44:09; 5.15mi; 8:34 min/mi; 149bpm
Jan 9 (Wednesday)
Bike: 100min: 204w; 132bpm; 81rpm; 34.42mi
Run: 40min: 8:20min/mi; 4.92mi; 147bpm
Jan 10 (Thursday)
Swim: 31min: 1550yds
Run: 44:20; 5.09mi; 8:42min/mi; 149bpm
Jan 11 (Friday)
Bike: 71min: 198w; 136bpm; 84rpm; 24.19mi
Gym: 20min: Abs; 4x15 legs
Jan 12 (Saturday)
Bike: 110min: 221w; 83rpm
Brick Run: 45min: 5.14mi; 8:45min/mi; 150bpm
Bike: 70min: 211w; 140bpm; 82rpm
Jan 13 (Sunday)
Bike: 120min: 226w; 131bpm; 82rpm
Gym: 30min: Abs; 4x15 legs; push, pull
Totals:
Swim: 0.5
Bike: 11.4
Run: 2.9
Gym: 0.8
TOTAL: 15.7hrs
Jan 7 (Monday)
Bike: 60min: 148w; 117bpm; 77rpm; 18.1mi
Jan 8 (Tuesday)
Bike: FL: 2:34:55; 230w; 145bpm; 80rpm; 21.7mph
Run: 44:09; 5.15mi; 8:34 min/mi; 149bpm
Jan 9 (Wednesday)
Bike: 100min: 204w; 132bpm; 81rpm; 34.42mi
Run: 40min: 8:20min/mi; 4.92mi; 147bpm
Jan 10 (Thursday)
Swim: 31min: 1550yds
Run: 44:20; 5.09mi; 8:42min/mi; 149bpm
Jan 11 (Friday)
Bike: 71min: 198w; 136bpm; 84rpm; 24.19mi
Gym: 20min: Abs; 4x15 legs
Jan 12 (Saturday)
Bike: 110min: 221w; 83rpm
Brick Run: 45min: 5.14mi; 8:45min/mi; 150bpm
Bike: 70min: 211w; 140bpm; 82rpm
Jan 13 (Sunday)
Bike: 120min: 226w; 131bpm; 82rpm
Gym: 30min: Abs; 4x15 legs; push, pull
Totals:
Swim: 0.5
Bike: 11.4
Run: 2.9
Gym: 0.8
TOTAL: 15.7hrs
Saturday, January 12, 2008
Frustrating Times
My Computrainer has decided it doesn't want to cooperate anymore. That's somewhat of a problem considering I do all my rides on it. It started on Thursday and then continued yesterday when it crashed halfway into my ride. It didn't work again today. The DIN cable broke, which is the cable that connects the load generator to the handlebar controller. I've sent away for a new one which hopefully should arrive in the next few days. (Isn't time they upgraded the technology on this thing?) In the meantime, I've had to pull out the Cycleops fluid trainer. It's definitely not fun and mentally very tough to do rides anything over two hours on it. And to top it off, my rear tire shredded and blew apart 1 hour and 50min into my ride today. Definitely frustrating times. Tomorrow is about salvaging the week and trying to get the volume in anyway possible.....
Thursday, January 10, 2008
Monday, January 7, 2008
What About the Swim?
John C. writes -- Curious: Why no swimming yet?
John C. Thanks for the question. I'm sure many may disagree with my philosophy. If I were competing for the win or a professional triathlete, I would focus more energy on the swim. However, time is my biggest limiter. And unfortunately, I just don't have the time (though I do have the desire) to do it all. Thus, I have to make choices. I believe that, in my situation, the opportunity cost to focus more on the swim is too high. First, even I were to focus heavily on the swim, I think I could only improve my swim time at best by 10-15 min over the course of the year (and even that I think is generous), and that of course would be at the expense of improving the bike and run. I believe there is much more upside to improving bike fitness, run fitness, and overall endurance. Second and on a related note, I've calculated that in order to get to and from the pool and swim 45min takes me about 1 and half hours total time. That's at least 45 minutes wasted. On the other hand, I have my bike set up on the trainer (where I do 99% of my riding) so that I can start a relatively long ride or I can go for a run on the treadmill or out the door, literally within 5 minutes of waking up. I also don't have to worry about scheduling my workouts according to when the pool is open but rather can get in as much training as my schedule allows. That is a huge bonus when I have to wake up early or only get home late, which is often the case. Finally, while swimming more may balance my program, I believe that to reach my sub 10 goal, I need to reach 300-350 miles biking and 50-60 miles of running, irrespective of my swim time. So while I concede I will not have a good swim, I think I can maximize my race given my time constraints by focusing more heavily on the bike and run. That is not to say I will neglect the swim entirely. But I don't really schedule my swim into my program and rather just swim when I have a chance. As you can see, I haven't done a very good job of it so far, but ideally, I would like to get a couple of swims in a week but don't sweat it if I can't. As the race approaches, I will be more diligent about getting to the pool.
John C. Thanks for the question. I'm sure many may disagree with my philosophy. If I were competing for the win or a professional triathlete, I would focus more energy on the swim. However, time is my biggest limiter. And unfortunately, I just don't have the time (though I do have the desire) to do it all. Thus, I have to make choices. I believe that, in my situation, the opportunity cost to focus more on the swim is too high. First, even I were to focus heavily on the swim, I think I could only improve my swim time at best by 10-15 min over the course of the year (and even that I think is generous), and that of course would be at the expense of improving the bike and run. I believe there is much more upside to improving bike fitness, run fitness, and overall endurance. Second and on a related note, I've calculated that in order to get to and from the pool and swim 45min takes me about 1 and half hours total time. That's at least 45 minutes wasted. On the other hand, I have my bike set up on the trainer (where I do 99% of my riding) so that I can start a relatively long ride or I can go for a run on the treadmill or out the door, literally within 5 minutes of waking up. I also don't have to worry about scheduling my workouts according to when the pool is open but rather can get in as much training as my schedule allows. That is a huge bonus when I have to wake up early or only get home late, which is often the case. Finally, while swimming more may balance my program, I believe that to reach my sub 10 goal, I need to reach 300-350 miles biking and 50-60 miles of running, irrespective of my swim time. So while I concede I will not have a good swim, I think I can maximize my race given my time constraints by focusing more heavily on the bike and run. That is not to say I will neglect the swim entirely. But I don't really schedule my swim into my program and rather just swim when I have a chance. As you can see, I haven't done a very good job of it so far, but ideally, I would like to get a couple of swims in a week but don't sweat it if I can't. As the race approaches, I will be more diligent about getting to the pool.
Sunday, January 6, 2008
Foundation Week 5
Pretty good week overall. Took Tuesday easy because of New Year's. Knee was hurting on Saturday's long ride, so cut it short. Other than that, I'm feeling pretty good and seem to be recovering well from work out to work out.
12/31/07 (Monday)
Bike: FL: 2:59:29; 160w; 118bpm; 77rpm; 18.7mph
01/01/08 (Tuesday)
Run: 20min: 2.52mi; 8:22min/mi; 141bpm
Bike: 20min: 177w; 81rpm; 6.7mi
01/02/08 (Wednesday)
Bike: FL: 2:38:24; 217w; 144bpm; 81rpm; 21.2mph
01/03/08 (Thursday)
Run: 60min: 6.78mi; 8:50min/mi;
Bike: 60min: 199w; 142bpm; 81rpm
Brick Run: 40min: 4.55mi; 8:47min/mi; 143bpm
01/04/08 (Friday)
Bike: 60min: 155w; 116bpm; 77rpm; 19.05mi
Run: 50min: 5.62mi; 8:53min/mi
Weights: 30min: Abs; 4x15 legs
01/05/08 (Saturday)
Run: AM: 60: 7.04mi; 8:31min/mi
Bike: 80: 221w; 142bpm; 80rpm; 29mi (w/20min race simulation at 250w-cut ride short b/c knee)
Run: PM: 40min; 4.46mi; 8:58min/mi
01/06/08 (Sunday)
Run: AM: 2:01:21: 14.00mi; 8:40min/mi
Run: PM: 46:03: 5.25mi; 8:46min/mi; 145bpm
Bike: 60min: 191w; 139bpm; 82rpm; 20 mi
Weights: 30min: Abs; 4x15 legs
TOTALS
Bike: 10.3hrs (~207mi)
Run: 7.3hrs (50.2mi)
Weights: 1.0hrs
Total: 18.6hrs
12/31/07 (Monday)
Bike: FL: 2:59:29; 160w; 118bpm; 77rpm; 18.7mph
01/01/08 (Tuesday)
Run: 20min: 2.52mi; 8:22min/mi; 141bpm
Bike: 20min: 177w; 81rpm; 6.7mi
Bike: FL: 2:38:24; 217w; 144bpm; 81rpm; 21.2mph
01/03/08 (Thursday)
Run: 60min: 6.78mi; 8:50min/mi;
Bike: 60min: 199w; 142bpm; 81rpm
Brick Run: 40min: 4.55mi; 8:47min/mi; 143bpm
01/04/08 (Friday)
Bike: 60min: 155w; 116bpm; 77rpm; 19.05mi
Run: 50min: 5.62mi; 8:53min/mi
Weights: 30min: Abs; 4x15 legs
01/05/08 (Saturday)
Run: AM: 60: 7.04mi; 8:31min/mi
Bike: 80: 221w; 142bpm; 80rpm; 29mi (w/20min race simulation at 250w-cut ride short b/c knee)
Run: PM: 40min; 4.46mi; 8:58min/mi
01/06/08 (Sunday)
Run: AM: 2:01:21: 14.00mi; 8:40min/mi
Run: PM: 46:03: 5.25mi; 8:46min/mi; 145bpm
Bike: 60min: 191w; 139bpm; 82rpm; 20 mi
Weights: 30min: Abs; 4x15 legs
TOTALS
Bike: 10.3hrs (~207mi)
Run: 7.3hrs (50.2mi)
Weights: 1.0hrs
Total: 18.6hrs
Tuesday, January 1, 2008
Sunday, December 30, 2007
Next 4 Weeks
Overall, I'm pretty happy with the way the last 4 week training block went. Though my volume was less than anticipated, I was consistent with my training, working out every day.
Over the course of the next four week training block, I will remain in HR zone 1 for most of the rides and keep to a cap of 151bpm. The one exception will be where I simulate racing pace as part of each Saturday ride, progressing from 45min, 60min, 70min, and back down to 60min. I will also include recovery rides, which occur at HR 111-120bpm, on Monday and Friday. For the bike, I will continue building toward 300-350 miles biking per week. For the run, I will continue building my miles up to the 40-50 mile range capping my HR to 156.
If you've been following my training, you'll notice that I haven't done any swimming or weights yet. I will pick that up as well, though the relative volume for swimming will not be anywhere close to the biking and running volumes.
Over the course of the next four week training block, I will remain in HR zone 1 for most of the rides and keep to a cap of 151bpm. The one exception will be where I simulate racing pace as part of each Saturday ride, progressing from 45min, 60min, 70min, and back down to 60min. I will also include recovery rides, which occur at HR 111-120bpm, on Monday and Friday. For the bike, I will continue building toward 300-350 miles biking per week. For the run, I will continue building my miles up to the 40-50 mile range capping my HR to 156.
If you've been following my training, you'll notice that I haven't done any swimming or weights yet. I will pick that up as well, though the relative volume for swimming will not be anywhere close to the biking and running volumes.
Foundation Week 4
This was a recovery week of sorts, though while still gradually increasing the training volume. I took two very easy days on Monday and Tuesday with 30 min recovery rides. Friday included a long recover ride. My run suffered a little as I developed a blister (from old shoes) which I wasn't able to run through.
December 24 (Monday)
Bike: 30min: 160w; 115bpm; 80rpm
December 25 (Tuesday)
Bike: 30min: 156w; 117bpm; 79rpm
December 26 (Wednesday)
Bike: FL: 2:43:22; 201w; 137bpm; 81rpm; 20.6mph
December 27 (Thursday)
Bike: 90min: 196w; 143bpm; 81rpm
Run: 80min: 8.91mi; 8:58min/mi
December 28 (Friday)
Bike: FL: 2:57:30; 163w; 120bpm; 79rpm; 18.9mph
Run: 90min: 10.76mi; 8:27min/mi; 153bpm
December 29 (Saturday)
Bike: FL: 2:43:01; 203w; 140bpm; 80rpm; 20.6mph
Brick Run: 15min: 1.66mi; 9:02min/mi; 152bpm (bad blister)
December 30 (Sunday)
Bike: FL: 2:37:29; 221w; 144bpm; 80rpm; 21.3mph (30min @ Race Simulation ~250w)
Run: 40min: 4.91mi; 8:11min/mi; 152bpm (blister)
TOTALS: 17.3 hours
Bike: 13.5 hours (~274 miles)
Run: 3.8 hours ( 26 miles)
December 24 (Monday)
Bike: 30min: 160w; 115bpm; 80rpm
December 25 (Tuesday)
Bike: 30min: 156w; 117bpm; 79rpm
December 26 (Wednesday)
Bike: FL: 2:43:22; 201w; 137bpm; 81rpm; 20.6mph
December 27 (Thursday)
Bike: 90min: 196w; 143bpm; 81rpm
Run: 80min: 8.91mi; 8:58min/mi
December 28 (Friday)
Bike: FL: 2:57:30; 163w; 120bpm; 79rpm; 18.9mph
Run: 90min: 10.76mi; 8:27min/mi; 153bpm
December 29 (Saturday)
Bike: FL: 2:43:01; 203w; 140bpm; 80rpm; 20.6mph
Brick Run: 15min: 1.66mi; 9:02min/mi; 152bpm (bad blister)
December 30 (Sunday)
Bike: FL: 2:37:29; 221w; 144bpm; 80rpm; 21.3mph (30min @ Race Simulation ~250w)
Run: 40min: 4.91mi; 8:11min/mi; 152bpm (blister)
TOTALS: 17.3 hours
Bike: 13.5 hours (~274 miles)
Run: 3.8 hours ( 26 miles)
Monday, December 24, 2007
Foundation Week 3
12/17 (Mon)
Run: 4.37mi; 9:09min/mi; 144bpm
12/18 (Tues)
Bike: FL: 2:47:27; 189w; 134bpm; 80rpm; 20.1mph
Run: 4.32mi; 9:15min/mi; 138bpm
12/19 (Wed)
Run: AM: 40: 4.32mi; 9:15min/mi; 138
Run: PM: 1:02:18: 7.42mi; 8:23min/mi; 155bpm
12/20 (Thur)
Run: 4.59mi; 8:59min/mi; 143bpm
12/21 (Fri)
Bike: FL: 2:42:31; 203w; 134bpm; 79rpm; 20.7mph
12/22 (Sat)
Run: 40: 4.62mi; 8:50min/mi; 143bpm
Bike: FL: 2:42:51; 203w; 133bpm; 80rpm; 20.6mph
12/23 (Sun)
Bike: FL: 2:43:23; 200w; 135bpm; 80rpm; 20.6mph
Brick Run: 5min: 0.55mi
TOTALS: 15.3 hours
Bike: 10.9 hours (224 miles)
Run: 4.4 hours (30 miles)
Run: 4.37mi; 9:09min/mi; 144bpm
12/18 (Tues)
Bike: FL: 2:47:27; 189w; 134bpm; 80rpm; 20.1mph
Run: 4.32mi; 9:15min/mi; 138bpm
12/19 (Wed)
Run: AM: 40: 4.32mi; 9:15min/mi; 138
Run: PM: 1:02:18: 7.42mi; 8:23min/mi; 155bpm
12/20 (Thur)
Run: 4.59mi; 8:59min/mi; 143bpm
12/21 (Fri)
Bike: FL: 2:42:31; 203w; 134bpm; 79rpm; 20.7mph
12/22 (Sat)
Run: 40: 4.62mi; 8:50min/mi; 143bpm
Bike: FL: 2:42:51; 203w; 133bpm; 80rpm; 20.6mph
12/23 (Sun)
Bike: FL: 2:43:23; 200w; 135bpm; 80rpm; 20.6mph
Brick Run: 5min: 0.55mi
TOTALS: 15.3 hours
Bike: 10.9 hours (224 miles)
Run: 4.4 hours (30 miles)
Sunday, December 16, 2007
Foundation Week 2
12/10 (Monday)
Run 20min: 2.19mi; 9:07min/mi; 144bpm
12/11 (Tuesday)
Bike: 60 min: 182w; 125bpm; 79rpm
Run: 60min: 7.05mi; 8:44min/mi; 156bpm
12/12 (Wednesday)
Bike: FL70.3: 2:31:43; 241w; 151bpm; 79rpm; 22.1mph
12/13(Thursday)
Run: 120min: 13.43mi; 8:56min/mi; 144bpm
12/14 (Friday)
Bike: FL70.3: 2:41:49; 206w; 138bpm; 80rpm; 20.8mph
Run: 40min: 4.36mi; 9:10min/mi; 142bpm
12/15 (Saturday)
Run: 1:01:08; 7.29mi; 8:22min/mi; 153bpm
Bike: FL70.3: 2:43:46; 200w; 135bpm; 79rpm; 20.5mph
12/16 (Sunday)
Bike: FL70.3: 2:43:00; 203w; 137bpm; 80rpm; 20.6mph
Run: skipped scheduled run (120min) because foot was hurting--not worth the risk at this stage of training
TOTALS:
Bike: 11.7 hours (~244miles)
Run: 5.0 hours (34 miles)
TOTAL: 16.7 hours
(still no swimming or gym--weather has sucked getting to the gym--need to suck it up)
Run 20min: 2.19mi; 9:07min/mi; 144bpm
12/11 (Tuesday)
Bike: 60 min: 182w; 125bpm; 79rpm
Run: 60min: 7.05mi; 8:44min/mi; 156bpm
12/12 (Wednesday)
Bike: FL70.3: 2:31:43; 241w; 151bpm; 79rpm; 22.1mph
12/13(Thursday)
Run: 120min: 13.43mi; 8:56min/mi; 144bpm
12/14 (Friday)
Bike: FL70.3: 2:41:49; 206w; 138bpm; 80rpm; 20.8mph
Run: 40min: 4.36mi; 9:10min/mi; 142bpm
12/15 (Saturday)
Run: 1:01:08; 7.29mi; 8:22min/mi; 153bpm
Bike: FL70.3: 2:43:46; 200w; 135bpm; 79rpm; 20.5mph
12/16 (Sunday)
Bike: FL70.3: 2:43:00; 203w; 137bpm; 80rpm; 20.6mph
Run: skipped scheduled run (120min) because foot was hurting--not worth the risk at this stage of training
TOTALS:
Bike: 11.7 hours (~244miles)
Run: 5.0 hours (34 miles)
TOTAL: 16.7 hours
(still no swimming or gym--weather has sucked getting to the gym--need to suck it up)
Sunday, December 9, 2007
Foundation Week 1 -- The Good, The Bad, and The Ugly
This was supposed to be my fist week back at it. It didn't work out that way. I can still take a way some positives though there were far more negatives.
The good:
(1) I worked out every day
(2) The run: I got back into run training and ran six days for the week for a total of 46 miles without doing a long run. That is more than I had planned at this stage in my training. I felt surprisingly good considering I have done minimal run training since the Ironman and my heart rate has started to come back down (on the run) to pre-Ironman levels.
The bad:
I missed several key biking workouts. I had planned to do 4-5 rides of 56 miles (all on the Computrainer of course); I only managed 1. I more than halved those workouts so at least I did some biking (five days for the weeks). I wish I could say that it was because I was tired from the running, but I flat out missed some of the workouts because I was mentally lazy or messed around (too much partying) when I should have been doing other things so I didn't have the time to do the workouts when I needed to get them done. For the rides that I did do, with the exception of one, I remained in HR 1 for the duration of the workouts to remain fresh for the remaining workouts. It kind of defeats the purpose if you fail to do the the remaining workouts!
The ugly:
I bageled on all swim workouts and all weight workouts. That's right. I did absolutely no swimming and no weight work for the entire week. It snowed all week and I didn't feel like walking to the gym. That is not going to get me 1:05 in the water nor a sub-10 Ironman. So this week in toto just sucked.
Summary:
12/3 (Monday)
Bike: 60 min: 173w; 130bpm; 80rpm
Run: 60 min: 6.70mi; 8:57min/mi
12/4 (Tuesday)
Bike: 60min: 174w; 124bpm; 79rpm
Run: 30 min: 3.37mi; 8:54min/mi; 138bpm
12/5 (Wednesday)
AM Run: 60min: 6.73mi, 8:54min/mi
PM Run: 60min: 6.73mi, 8:54min/mi, 149bpm
Total Run: 13.46mi
12/6 (Thursday)
Bike: 60min: 184w;129bpm; 82rpm
12/7 (Friday)
Bike: FL: 2:42:30; 203w; 146bpm; 80rpm; 20.7mph (HR high from staying out late?)
BRICK run: 2.32mi; 8:37min/mi; 152bpm
12/8 (Saturday)
AM Run: 40min: 4.46mi; 8:58min/mi; 135bpm
Bike: 60min: 179w; 125bpm; 80rpm
PM Run: 60min; 6.68mi; 8:58min/mi; 144bpm
12/9 (Sunday)
Run: 80min: 8.91mi; 8:58min/mi; 143bpm
TOTALS: 13.6 hours (that sucks!)
Bike: 6.7 hours
Run: 6.8 hours: 46 miles
The good:
(1) I worked out every day
(2) The run: I got back into run training and ran six days for the week for a total of 46 miles without doing a long run. That is more than I had planned at this stage in my training. I felt surprisingly good considering I have done minimal run training since the Ironman and my heart rate has started to come back down (on the run) to pre-Ironman levels.
The bad:
I missed several key biking workouts. I had planned to do 4-5 rides of 56 miles (all on the Computrainer of course); I only managed 1. I more than halved those workouts so at least I did some biking (five days for the weeks). I wish I could say that it was because I was tired from the running, but I flat out missed some of the workouts because I was mentally lazy or messed around (too much partying) when I should have been doing other things so I didn't have the time to do the workouts when I needed to get them done. For the rides that I did do, with the exception of one, I remained in HR 1 for the duration of the workouts to remain fresh for the remaining workouts. It kind of defeats the purpose if you fail to do the the remaining workouts!
The ugly:
I bageled on all swim workouts and all weight workouts. That's right. I did absolutely no swimming and no weight work for the entire week. It snowed all week and I didn't feel like walking to the gym. That is not going to get me 1:05 in the water nor a sub-10 Ironman. So this week in toto just sucked.
Summary:
12/3 (Monday)
Bike: 60 min: 173w; 130bpm; 80rpm
Run: 60 min: 6.70mi; 8:57min/mi
12/4 (Tuesday)
Bike: 60min: 174w; 124bpm; 79rpm
Run: 30 min: 3.37mi; 8:54min/mi; 138bpm
12/5 (Wednesday)
AM Run: 60min: 6.73mi, 8:54min/mi
PM Run: 60min: 6.73mi, 8:54min/mi, 149bpm
Total Run: 13.46mi
12/6 (Thursday)
Bike: 60min: 184w;129bpm; 82rpm
12/7 (Friday)
Bike: FL: 2:42:30; 203w; 146bpm; 80rpm; 20.7mph (HR high from staying out late?)
BRICK run: 2.32mi; 8:37min/mi; 152bpm
12/8 (Saturday)
AM Run: 40min: 4.46mi; 8:58min/mi; 135bpm
Bike: 60min: 179w; 125bpm; 80rpm
PM Run: 60min; 6.68mi; 8:58min/mi; 144bpm
12/9 (Sunday)
Run: 80min: 8.91mi; 8:58min/mi; 143bpm
TOTALS: 13.6 hours (that sucks!)
Bike: 6.7 hours
Run: 6.8 hours: 46 miles
Monday, December 3, 2007
Sunday, December 2, 2007
Recovery Week 4
Nov 26 (Monday) - Swim: 45min: 2550 yds
Nov 27 (Tuesday) - Bike: FL: 2:42:27; 204w; 142bpm; 81rpm; 20.7mph
Nov 28 (Wednesday) - Rest Day: Played 1 hour of tennis
Nov 29 (Thursday) - Bike: FL: 2:40:20; 210w; 153bpm; 81rpm; 21.0mph;
Run: 4.44mi; 9:01min/mi
Nov 30 (Friday) - Run: 20min: 2.24mi; 8:56min/mi
Dec 1 (Saturday) - Run: 40min: 4.52mi; 8:50min/mi;
Bike: FL: 2:43:02; 202w; 134bpm; 82rpm; 20.6mph
Brick Run: 20min: 2.24; 8:55min/mi, 140bpm
Dec 2 (Sunday) - Bike: FL: 2:41:51; 205w; 140bpm; 81rpm; 20.8mph
TOTALS: 13.7 hours
Swim - 45min
Bike - 10.9 hours
Run - 2 hours
Nov 27 (Tuesday) - Bike: FL: 2:42:27; 204w; 142bpm; 81rpm; 20.7mph
Nov 28 (Wednesday) - Rest Day: Played 1 hour of tennis
Nov 29 (Thursday) - Bike: FL: 2:40:20; 210w; 153bpm; 81rpm; 21.0mph;
Run: 4.44mi; 9:01min/mi
Nov 30 (Friday) - Run: 20min: 2.24mi; 8:56min/mi
Dec 1 (Saturday) - Run: 40min: 4.52mi; 8:50min/mi;
Bike: FL: 2:43:02; 202w; 134bpm; 82rpm; 20.6mph
Brick Run: 20min: 2.24; 8:55min/mi, 140bpm
Dec 2 (Sunday) - Bike: FL: 2:41:51; 205w; 140bpm; 81rpm; 20.8mph
TOTALS: 13.7 hours
Swim - 45min
Bike - 10.9 hours
Run - 2 hours
Friday, November 30, 2007
My Focus for the Next 8 weeks
Starting next Monday, I will begin my training in earnest. My entire year will be based on getting my IM run time down--by an hour. I think I can get it down to 3:15-3:30, though some have told me that is overly ambitious considering where I am. I'm up for challenge. That doesn't mean I won't be biking. I will be biking a lot, up to 3 times as much as running. For the next 8 weeks, however, I will be biking very easy for most of my rides, mindful of watts, but staying in hr zone 1-low 2 regardless (mostly zone 1). And I doubt I will ever get out of zone 2 until maybe 6 weeks before the IM, if even then. That's the entire year. My focus will be simply to build bike fitness by spending lots of time in the saddle and to lose weight (I'm now at 162 but would like to be at 148 for IMFL--11 months away). I hope by staying in zone 1 for 8 weeks on the bike, I will start laying a good base, lose weight, and remain fresh enough to run and run and run day in and day out.
Monday, November 26, 2007
Recovery Week 3
Nov 19: Bike 60min: 138bpm
Nov 20: Bike 30min: 206w; 127bpm
Nov 21: Rest Day
Nov 22: Bike: FL: 2:34:37; 231w; 150bpm; 81rpm; 21.7mph
Nov 23: Bike 30min: 190w; 130bpm
Nov 24: Bike: FL: 2:36:41; 223w; 147bpm; 81rpm; 21.4mph; Brick run: 10min
Nov 25: Rest Day
Totals: Bike: 7.2 hours
Nov 20: Bike 30min: 206w; 127bpm
Nov 21: Rest Day
Nov 22: Bike: FL: 2:34:37; 231w; 150bpm; 81rpm; 21.7mph
Nov 23: Bike 30min: 190w; 130bpm
Nov 24: Bike: FL: 2:36:41; 223w; 147bpm; 81rpm; 21.4mph; Brick run: 10min
Nov 25: Rest Day
Totals: Bike: 7.2 hours
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