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)