11 Weeks to IMLP - Training Summary

Another week closer to Ironman Lake Placid and I am making small gains each week.  My run and swim are improving gradually and my functional threshold power increased to 251 watts this week. I am starting to dip under 8:00 minute miles on some of my runs at a lower heart rate than just a few weeks ago.  The workouts are getting longer and more focused with speed work being introduced.  I am starting to learn my new neighborhood's running and cycling routes as well and yesterday on my four hour ride I stayed on Route 119 all the way to Rindge, NH and back.  It was hilly getting there but the ride back was fast.   

I received my race fueling plan this week from QT2 Systems nutritionist Rachel Gargano MS, RD, LDN, CSSSD.  The plan lays out exactly what I am required to drink and eat during my races with exact times during the race.  I am to practice my nutrition plan during training so that my stomach will be able to handle it come race time.  This plan was developed from the sweat test I took last week along with what my coach has projected for my pacing in the race.  The plan also prescribes what and when to eat in the 2 days leading up to Ironman Lake Placid.  Click here to see how detailed the plan is. 

This upcoming week will be the last hard week until I taper for my first 1/2 Ironman distance on June 1st.  Quassy Rev3 is a hilly course similar to Lake Placid so it should be a good test of my fitness.   

Total hours training this week: 13:48

Monday May 12, 2014

Swim

Best Sustainable Effort
Duration: 01:15:00
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**

Tuesday May 13, 2014

Bike

Zone 3
Duration: 01:30:00
Distance: 0

Tempo Ride (Z3)

Warmup: 30 min @ Z1

Main Set: 2 X (15 min @ Z3, 5 min @ ZR/Z1)

Cooldown: To final ride time @ ZR/Z1 (as you feel)
**Keep cadence at 90 rpm throughout

Run

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

Z1 T Run (1st mile Z2)

Run the 1st mile off of the bike @ Z2 and the remainder at Z1.

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)

Wednesday May 14, 2014

Bike
All Out
Duration: 00:45:00
Distance: 0

Tabata Intervals

Warmup: 20 min @ ZR

Main Set: 8 X (20 seconds all out at 85-95 rpm, 10 seconds total rest)

Cooldown: to final ride time @ ZR

Run

Zone 1
Duration: 01:25:00
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.

Thursday May 15, 2014

Swim

Best Sustainable Effort
Duration: 01:05:00
Distance: 3500

Alt. Resistance Swim

Warmup:
1000 continuous @ TT+10

Main Set:
20 x 50 at best effort with ankle bands on TT + 10 sec
10 x 100 paddles at best effort on TT + 10 sec

Cooldown:
500 EZ pull

Friday May 16, 2014

Run

Zone 2
Duration: 01:10:00
Distance: 0

Tempo Run (Z2)

Warmup: 10 min @ Z1

Main Set: 2 X (15 min @ Z2, 5 min @ Z1)

Cooldown: To final run time @ ZR/Z1 (as you feel)

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!

Saturday May 17, 2014

Bike

Best Sustainable Effort
Duration: 01:00:00
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**

Sunday May 18, 2014

Bike

Zone 2
Duration: 03:54:00
Distance: 0

Z1/Z2 Ride

Bike 200 minutes at Z1, then 34 minutes @ Z2. Descend the pace throughout the ride and finish toward the top of Z2. Keep cadence at 90+ rpm.

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 (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