I am feeling really comfortable on the bike and tested my new Speedfill A2/Z4+ system and it works well for hydration. The only problem I have right now is the road conditions. The potholes are awful. I hope the roads near Acton are better. The weather is also looking up and was able to ride in shorts last weekend.
Training for an Ironman is all about time management and being efficient, working everything around your training schedule. It so easy to get caught up in things and miss a workout. The end of last week was a little hectic as Mary lee and I are packing up our house for our move to Acton, I had to go look at trucks to buy for my son and then attend a high school crew meet and attend a wedding in Newport, RI. Friday's workout did not get finished until 8:00 P.M. but at least I got it in :)
Recap of the week: total training hours - 8:07
Monday Apr 7, 2014
Swim
Zone R
Duration: 01:00:00
Distance: 3000 yds
Recovery Swim
3000 continuous at 800TT pace plus 15 seconds
per 100 (ZR swim pace).
Tuesday Apr 8, 2014
OFF
Duration: 00:00:00
Distance: 0
Rest
Wednesday Apr 9, 2014
Swim
Best Sustainable Effort
Duration: 00:30:00
Distance: 1600
800 Time Trial
Swim 1 X 700 at best 800 TT pace plus 10 seconds per 100.
2 X 50 all out with 30 seconds rest between each
**800 TT** -- Record time
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)
Thursday Apr 10, 2014
Run
Zone 1
Duration: 00:55:00
Distance: 0
ZR/Z1 Run (as you feel)
Start the run in ZR and descend pace (if you feel good) throughout
the run into Z1. Finish toward the top of
Z1.
Friday Apr 11, 2014
Bike
Best Sustainable Effort
Duration: 01:15:00
Distance: 0
3 min | 20 min Test
Warmup: 25 min @ Z1
Main:
3 min all out TT
10 minutes rest
20 min all out TT
Cooldown:
To final ride time @ ZR/Z1 (as you feel)
**Record average power and average HR for each TT**
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 Apr 12, 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: 00:25:00
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.
Sunday Apr 13, 2014
Bike
Zone R
Duration: 01:30:00
Distance: 0
ZR Ride
**Stay at the lower end of zone R if you feel you need the recovery.
Keep cadence at 95+ throughout!
Run
Zone 1
Duration: 00:30:00
Distance: 0
ZR/Z1 T Run (as you feel)
Start your T run within 10 minutes after the bike ride. Start the run in ZR and descend pace (if you feel good) throughout
the run into Z1. Finish toward the top of Z1.
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 Extensions
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