18 Weeks to IMLP - Training Summary

Spring is almost here!  Outside on the bike again this week.  Training has been going well and I am in a routine now.  My swimming is improving with all the endurance and strength sessions in the pool.  My bike power is increasing and my run speed is picking up at the same heart rate.  The cold I had last week is almost totally gone and I have been taking my daily vitamin C to ensure it stays away.  I am also happy to report that my weight is under 200lbs and dropping.  Losing weight is a key component to doing well on race day. 

The fabulous Mary-lee and I will be moving into a new townhome next month leaving Grafton, MA and heading to Acton, MA. as she is taking a job at Lahey Clinic in Burlington, MA.  This move is great for my daily commute dropping in it from 2 Hours a day to 45 Minutes a day. (more time for training) 

Below is a recap of the weeks training - 16:06 Hours

 

Monday Mar 24, 2014

Swim

Best Sustainable Effort
Duration: 01:10:00
Distance: 3500 yds

Mini Monster Set Warmup/Main Set: o Pull 800,

o 7 X 100
o 3 X 200 Paddles, o 5 X 100
o Pull 400, o 3 X 100
o 1 X 200 Paddles,
All sets completed continuously on TT pace + 10 sec ; all 100's & 200's completed at Best Sustainable
Effort
**Record average pace for 100's and 200's**

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR Run

Run duration @ ZR with a cadance of at least 88 steps per minute

Tuesday Mar 25, 2014

Bike

Zone 1
Duration: 01:30:00
Distance: 0

Z1 Ride (2 x 20 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 20 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run

Zone 1
Duration: 00:40:00
Distance: 0

Z1 T Run

Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Wednesday Mar 26, 2014

Run

Zone 1
Duration: 01:25:00
Distance: 0

Z1 Run

Zone 1 Run. Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Swim

Best Sustainable Effort
Duration: 00:45:00
Distance: 2500

Strength Set

Warmup:
1000 Free @ Z1
Main:
10 x 100 ankle band -- speed dictated by need to stay afloat. chose an interval that gives 30 seconds rest.
Cooldown:
500 EZ paddles @ Z1

Thursday Mar 27, 2014

Swim

Zone R
Duration: 00:30:00
Distance: 3000 yds

Recovery Swim

3000 continuous at 800TT pace plus 15 seconds per 100 (ZR swim pace).

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (lower)

All exercises for 2 sets of 10 reps. Take 30 seconds between exercises.
- Single Leg Squat
- Sprinters Start
- TRX Suspended Lunge
- Hamstring Curl
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions

Friday Mar 28, 2014

Bike

Zone 1
Duration: 01:30:00
Distance: 0

Z1 Ride

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR T Run

Start your T run within 10 minutes after the bike ride. Run duration @ ZR with a cadence of at least 88 steps per minute.

Saturday Mar 29, 2014

Bike

Zone 1
Duration: 03:40:00
Distance: 0

Z1 Ride

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR Run

Run duration @ ZR with a cadance of at least 88 steps per minute

Sunday Mar 30, 2014

Bike

Zone 1
Duration: 02:30:00
Distance: 0

Z1 Ride (2 x 30 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 30 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run

Zone 1
Duration: 00:45:00
Distance: 0

Z1 T Run

Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (upper)

All TRX exercises are for 2 sets of 10 reps. Take 30 seconds between exercises.
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions
- Single Arm Rotating Row
- Swimmers Pull
- Standing Y
- Swim Cord Routine (non TRX)

19 Weeks to IMLP - Training Summary

Winter will not go away and I just hate it.  The week started out with me catching a cold that was going around the office and I had to fight it all week.  It is finally going away but I still have a slight cough and some chest irritation.  I was able to get all but one workout in as I took thursday off from work to rest so I missed one 3000 yard recovery swim.  Missing that day really helped.  I am also happy to report that I rode outside this weekend. This was my first outdoor ride of the year and the first with my new Enve Carbon wheels and power meter.  The wheels feel fast and efficient.   The new saddle also feels good as well but I am having some issues with my new pedals.  My exit foot, which is my left loosens up on the carbon cleat making it hard to clip out which make me nervous at intersections.  I went to the Keywin Pedal FAQ site and found that it is a known problem with a solution of using gaff tape.  I will give that a try and see how it goes.

My body is starting to adapt to the daily workout regime and all the little aches and pains in my feet and ankles are going away.  I continue to use the MELT method to workout any kinks anywhere on my body and it works great for me.  Wish I would have found it years ago.

As I said winter won't go away and this upcoming week a big Nor'easter is on the way.  Hope the snow goes away by the weekend as riding outdoors is so much better.

Week 19 to Ironman training summary below:  14 Hours 7 Minutes

Monday Mar 17, 2014

Swim

Best Sustainable Effort
Duration: 00:50:00
Distance: 2600 yds

Descending 100's

Warmup:
o 1x50 breath every 2 strokes, 1x50 every 3, 1x50 every 4, 1x50 every 5, 1x50 every 6,
1x50 every 7, 1x50 every 8, 1x50 every 7, 1x50 every 6, 1x50 every 5, 1x50 every 4, 1x50 every 3, 1x50 every 2...continuous set focusing on turnover with speed dictated by need to breathe).
o 5 X 50 no kick (speed dictated by need to stay afloat), 10 seconds rest between sets
Main Set:
Each of the following should be done in a time that allows for 10 sec rest (ex.: 100's on 1:40, should come in on 1:30).
o 5 x 100 on 800 TT pace + 20 sec (approximate)
o 4 x 100 on 5 sec faster than previous set o 3 x 100 on 5 sec faster than previous set o 2 x 100 on 5 sec faster than previous set o 1 x 100 on 5 sec faster than previous set
If the last 1 x 100 comes in with a 10 second rest, next time through this workout should be started 5 seconds faster.
**Note start time and last 100 time in log**
Cool Down:
200 easy kick

Run ZR Run

Zone R Run duration @ ZR with a cadance of at least 88 steps per minute
Duration: 00:25:00
Distance: 0

Tuesday Mar 18, 2014

Bike

Zone 1
Duration: 01:30:00
Distance: 0

Z1 Ride (2 x 15 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 15 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run Z1 T Run

Zone 1 Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the Duration: 00:40:00 pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward Distance: 0 the top by the end of the workout.

Wednesday Mar 19, 2014

Swim Zone 1 Paddle Swim

Zone 1 Warmup:
Duration: 01:00:00 1000 continuous with pull buoy at Z1 pace
Distance: 3000 yds
Main Set:
1000 continuous with pull buoy and paddles at Z1 pace
1000 continuous free at Z1 pace

Run Z1 Run

Zone 1 Zone 1 Run. Make sure you descend the pace by getting faster throughout the workout. Start at the lower
Duration: 01:15:00 end of zone 1 and work your way toward the top by the end of the workout. Distance: 0

Thursday Mar 20, 2014

Swim Recovery Swim

Zone R 3000 continuous at 800TT pace plus 15 seconds per 100 (ZR swim pace). Duration: 00:30:00
Distance: 3000 yds

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (lower)

All exercises for 2 sets of 10 reps. Take 30 seconds between exercises.
- Single Leg Squat
- Sprinters Start
- TRX Suspended Lunge
- Hamstring Curl
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions

Friday Mar 21, 2014

Bike Z1 Ride

Zone 1 **Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone Duration: 01:15:00 1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during Distance: 0 base phase and 90+ during build phase!

Run ZR T Run

Zone R Start your T run within 10 minutes after the bike ride. Run duration @ ZR with a cadence of at least 88
Duration: 00:35:00 steps per minute. Distance: 0

Saturday Mar 22, 2014

Bike Z1 Ride

Zone 1 **Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone Duration: 03:20:00 1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during Distance: 0 base phase and 90+ during build phase!

Run ZR Run

Zone R Run duration @ ZR with a cadence of at least 88 steps per minute
Duration: 00:35:00
Distance: 0

Sunday Mar 23, 2014

Bike Z1 Ride (2 x 20 low cad)

Zone 1 **Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone Duration: 02:15:00 1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during Distance: 0 base phase and 90+ during build phase!
**Insert 2 X 20 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run Z1 T Run

Zone 1 Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the Duration: 00:40:00 pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward Distance: 0 the top by the end of the workout.

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (upper)

All TRX exercises are for 2 sets of 10 reps. Take 30 seconds between exercises.
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions
- Single Arm Rotating Row
- Swimmers Pull
- Standing Y
- Swim Cord Routine (non TRX)

20 Weeks to IMLP - Training Summary

Week 20 QT2 training is done and I am a little bit sore as I am getting used to my new Adamo bike saddle. Nothing serious just sitting in a different area than my road bike. Also some soreness from the TRX suspension system and low cadence pedaling. Training plan is pretty straightforward and the week was going well until life got in the way at the end of the week. On Friday I planned to get my workout in early but the home inspector was at the house longer (selling condo) than expected and I sat in my car for over an hour and then had to pick up my son. My planned 3:30 workout started at 7:30. Weekend workouts went OK but those indoor training rides just suck. The weather needs to warm up soon as I need to ride outside. 

Summary of this weeks training - 12 Hours 33 Min

Monday Mar 10, 2014

Swim

Best Sustainable Effort
Duration: 01:00:00
Distance: 3000 yds

Big Set (Light)

Warmup:
o 400 swim/300pull/200 swim/100 kick o 2 X 50 all out
Main Set:
o 400 Time Trial o 100 easy pull
o 200 Time Trial o 100 easy pull
o 200 Time Trial o 100 easy pull
o 5 X 100 on TT + 10 sec as:
1st 100 steady, 2nd with last 25 hard, 3rd with last 50 hard, 4th with last 75 hard and 5th 100 as a time trial.

**Record times for the 400, both 200’s and the last 100. Add them together for your score. Rest time between

sets should be about 2-3 minutes as 100 easy pull**

Cooldown:
o 3 X 100 easy as 50 fist, 50 free. 5 breaths rest in between sets

Tuesday Mar 11, 2014

Bike

Zone 1
Duration: 01:15:00
Distance: 0

Z1 Ride (2 x 15 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 15 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run

Zone 1
Duration: 00:40:00
Distance: 0

Z1 T Run

Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Wednesday Mar 12, 2014

Swim

Zone 1
Duration: 00:30:00
Distance: 1600 yds

Steady Swim

Swim 2 X 800 at best 800 TT pace plus 10 seconds per 100 with 30 second rests between each.

Run

Zone 1
Duration: 01:05:00
Distance: 0

Z1 Run

Zone 1 Run. Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Thursday Mar 13, 2014

Swim

Zone R
Duration: 00:30:00
Distance: 3000 yds

Recovery Swim

3000 continuous at 800TT pace plus 15 seconds per 100 (ZR swim pace).

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (lower)

All exercises for 2 sets of 10 reps. Take 30 seconds between exercises.
- Single Leg Squat
- Sprinters Start
- TRX Suspended Lunge
- Hamstring Curl
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions

Friday Mar 14, 2014

Bike

Zone 1
Duration: 01:00:00
Distance: 0

Z1 Ride

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR T Run

Start your T run within 10 minutes after the bike ride. Run duration @ ZR with a cadence of at least 88 steps per minute.

Saturday Mar 15, 2014

Bike

Zone 1
Duration: 03:00:00
Distance: 0

Z1 Ride

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR Run

Run duration @ ZR with a cadance of at least 88 steps per minute

Sunday Mar 16, 2014

Bike

Zone 1
Duration: 02:30:00
Distance: 0

Z1 Ride (2 x 20 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 20 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run

Zone 1
Duration: 00:35:00
Distance: 0

Z1 T Run

Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (upper)

All TRX exercises are for 2 sets of 10 reps. Take 30 seconds between exercises.
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions
- Single Arm Rotating Row
- Swimmers Pull
- Standing Y
- Swim Cord Routine (non TRX)

2014 Race Schedule

Part of training for an Ironman event is scheduling some races along the way.  Here is what is in my future before the Ironman event.


5/11/14 - New England Season Opener Sprint Triathlon - Hopkinton, MA


6/1/14 -   Revolution3 Quassy Half REV - Middlebury, CT

      
6/21/14 - Mashpee 3 Mile Open Water Swim - Mashpee, MA


7/27/14 - Ironman Lake Placid

Formal Training Starts Today

Formal training starts today with 20 weeks until D-day.  Had a nice talk with my coach last night and he has provided me with my first 4 weeks of structured workouts starting with this 3000 yd. beauty below.

Equipment continues to be purchased as I needed to obtain some swim training aids and a TRX Suspension trainer to work on my core strength.  The TRX Suspension Trainer is a workout system that utilizes you own bodyweight.  I will let you know how it goes when it comes in.






Warmup:
o 400 swim/300pull/200 swim/100 kick
o 2 X 50 all out

Main Set:
o 400 Time Trial
o 100 easy pull
o 200 Time Trial
o 100 easy pull
o 200 Time Trial
o 100 easy pull
o 5 X 100 on TT + 10 sec as:
1st 100 steady, 2nd with last 25 hard, 3rd  with last 50 hard, 4th with last 75 hard and 5th 100 as a time trial.
**Record times for the 400, both 200’s and the last 100.  Add them together for your score.  Rest time between
sets should be about 2-3 minutes as 100 easy pull**

Cooldown:
o 3 X 100 easy as 50 fist, 50 free.  5 breaths rest in between sets

Almost ready for some serious training

As the winter continues to be a nuisance with another snow event scheduled tomorrow I continue to get my my equipment ready to go.  This past week several new pieces of equipment  have joined the stable.  I was in search of a used G3 Powertap so I can train with power if I ever get back outside. Utilizing Search Tempest (great tool) I was able to do a worldwide Craigslist search. After a week of searching everyday I was able to get a nice Enve Composites 65mm Carbon Wheelset with CycleOps PowerTap G3 for $1500.  

I had a great bike fit with Todd Kenyon at TTBIKEFIT in Warren, R.I.  Todd spent 3 hours dialing me in and I now feel more comfortable on my Cervelo. My fit included a new Adamo Road Saddle and Keywin pedals  Tomorrow I will take my bike to Gerry at Trek Stop in Grafton to get my gearing changed.  I will need some extra gears for the Lake Placid hills.  WIth that the bike will be ready.  

Part of the plan for racing Ironman Lake Placid is coming up with some races along the way.  My short schedule will include The New England Season Opener Sprint Tri in Hopkinton, MA., The Quassy REV3 Half Iron Distance in Connecticut, and the 3 Mile CapeCod/Mashpee Open Water "SuperSwim"


My training plan with coach Matt Curbeau of QT2 Systems formally starts on 10 March which is 20 weeks from the start of Lake Placid. In the last couple of weeks Matt has had me do some baseline swim, bike, and run test to establish my heart rate and power zones. I have also been working on my nutrition as well and have lost 10lbs since the 1st of January. Nutrition and weight will be the biggest factor for success and I will be committed to making this priority 1.