This is from Triathlete Training Bible. If you anything like me, you skip workouts. Sometimes it’s because of work, sometimes your too tired, and sometimes the thought of working out makes you want to curl into a ball and cry. Today is a day I’m skipping my 10k run. I have no reason, although some it has to do with me needing to get my lesson plans for tomorrow complete, but I feel like...
From Triathlete July 2011 issue. Here is a sample warm-up that you can use on race day. Be sure to practice it prior to race day. 1. Arm-Swings and Stretching 2. 5 minutes of easy swimming 3. 3-4 sets of 20 strokes or drills that work best in open water: Close-fisted freestyle: forces you to pull water with your forearms, not just your hands. Since you can’t feel your forearms in a wetsuit, it’s...
From Triathlon July 2011 issue. These exercises are to be done in open water, however doing them in a pool would be just as good workout. One should get in five to 10 open water swims before each race, but if your like me, sometimes that is not always possible. The majority of my open water swims are to work on my sitting, not to do high intensity workouts. Nevertheless, here are the workouts:...
For 2012, I’m working on identifying my limiters. It’s easy to say ‘everything’ but trying to be more specific. This is where WKO and Training Peaks shine. Take a look at the screen shot below which compares two different triathlons. At first glance, this may not make any sense, but if you read my post on Quadrant Analysis, it may become more clear. There are four quads in this graph: Quad 1: High Force...
Hunter Allen did a great job explaining Quadrant Analysis in WKO+/TrainingPeaks. Never really understood it, but he finally ‘dumbed’ it down. Now I can see why it would be such a great training tool. You can see the posts here: Part1. Part2. Part3. I’ll summarize. If you’re not familiar with the quadrant, take a look at the image below. If you want the nerdy details regarding the X,Y axis, you’ll need to read his...
Most triathlons are won on the run. Which explains why I haven’t won a triathlon. So far this season, I’ve set personal best times in all four triathlons. Cant say the same for my mountain bike racing, but that’s another issue. The main area of improvement for me was the transition from cycling to run. There is nothing more strange and painful than riding a bike for 25 or 56 miles and then getting...
Swam a 1/4 mile today. Very happy to see that it didn’t take much effort. The initial couple of laps were tough since the shoulders weren’t warmed-up. But after that, I just cruised the rest of the time. I do wear waterproof headphones and listen to my Ipod, that really helps past the time.
Struggling to keep up with my training routine. I’ve been staying up way too late so by the time the evening rolls around, I’m exhausted. I think I’ve been awake until 3am every night this week. Tough to goto the gym at 6am when you stay up that late. I just don’t get tired until then. I have bouts of insomnia but it’s been awhile since I’ve experienced it. I guess it’s showing it’s...
I did manage an easy ride on the trainer for about an hour. Just doing steady ride on the trainer is crazy boring. At least intervals break things up. Just sitting there pedaling is not so enjoyable. Today’s workout: Weights and cardio for 1hour— Pick (3) exercises on the cardio circuit- 20minutes each with 3x (3minutes HR from 91% to 105% of threshold) Rest for 2-3 minutes between each. Other time is Hr From...
Trainer Power 2 by Allen Hunter. 10 minutes warm-up 5 minutes BIG ring 53:15 cadence in the 60-70 range–Just pushing the gear. 5 minutes 39:15 100 rpm 5 minutes 53:16 cadence higher now–80-85. 1 minute 39:15 100 rpm 5minutes 53:14 cadence in the 50-60 range AND doing a seated BURST every 30 seconds for 8 seconds…. and then push hard to whatever cadence you can get to in 8 seconds…Then recover to 50-60 rpm....
