16 Weeks to IMLP - Training Summary

Recovery week and I sure needed it. The reduced hours felt good but I still had to do some testing to see how my fitness is coming along. The first test was an all out 800 yard swim and my pace per 100 yds was 1:30, down from 1:35 on my initial test. The second test was Functional Threshold Power on the bike with an all out 3 minutes at average power of 325 Watts followed by 10 minutes rest and then 20 Minutes at average power of 250 Watts. The key indicator of improvement is my heart rate did not sky rocket while doing this test so I was happy to see gains in fitness from the previous four weeks of training.

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

17 Weeks to IMLP - Training Summary

The week started off really well and my body has been adapting to the training.  By the end of the week I started to feel the fatigue and my age.  The good news is this upcoming week is a recovery week and I can get rested up.   The weather is getting better although still chilly, I was able to ride outside 3 days this week.  I had to cut short my 3.5 hour ride on Saturday as I hit a manhole cover and destroyed my rear tire 2 hours into the ride.  I was able to put a new tube on and plug the whole with a dollar bill but then had a malfunction with the Co2 Cartridge.  That's when the ride ended and I had to call the fabulous one for a ride home.  I was freezing my a$$ off for an hour in Burrillville, R.I. waiting for the ride.  My coach was nice enough to add an hour to my Sunday ride to make up for the lost time :)


I have been looking into a new hydration system for the bike and purchased the Speedfill A2/Z4+  I should get it this week and will start using it in training. 


Total training hours this week 15:38

Monday Mar 31, 2014

Swim Tabata Intervals

All Out
Duration: 00:45:00
Distance: 2300
Warmup:
Swim 800 at TT pace plus 10 seconds per 100
Main Set:
10 X 25 yards all out pull...rest is half of interval duration
8 X 25 yards all out kick...rest is half of interval duration
10 X 25 yards all out free...rest is half of interval duration
**1 Minute rest between sets** Cooldown:
Swim 800 at TT pace plus 10 seconds per 100

Run ZR Run

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

Tuesday Apr 1, 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: 01:30:00 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.

Wednesday Apr 2, 2014

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

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: 01:25:00 end of zone 1 and work your way toward the top by the end of the workout. Distance: 0

Thursday Apr 3, 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 Apr 4, 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: 01:30:00 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 Apr 5, 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: 03:40:00 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 cadance of at least 88 steps per minute
Duration: 00:35:00
Distance: 0

Sunday Apr 6, 2014

Bike Z1 Ride (2 x 30 low cad)

Zone 1 **Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone Duration: 02:30:00 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 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 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: 00:45:00 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)