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

Season Opener Sprint Triathlon - Race Recap

The first race of the season has come and gone and I am happy with the progress of my training so far.  I started off this year weighing 213 lbs and today, race day I weighed 193.  The morning started off well and I ate the QT2 pre race protocol breakfast of unsweetened applesauce, whey protein and banana mix and sipped powerbar perform drink.  I arrived at the race location 1 hour before the start and got all my gear set up in transition.  I donned my wetsuit and went for a quick swim to see how cold the 58 degree water was and it was not that bad in a wetsuit.  During the pre race briefing I had one power bar gel with 1x caffeine and a cup of water approximately 15 minutes before my wave went off.

Swim

The swim is advertised as a 1/4 mile but is actually ~100 yards longer.  I went off with the geriatric group (over 50) with the plan of going hard at the start and then settle in.  Well I did just that but did not expect my legs to freeze up and and I went into a slight panic. I calmed myself down and was able to get into a nice rhythm.  I guess the elevated heart rate and the cold water caused my legs to freeze up at the start.  The swim was pretty quick and I was done in 8:15 good for 3 of 21 in my age group and 92 of 431 overall.  Had a short run to the transition area and had a slight problem getting my wetsuit off but eventually got on the bike.

Bike  

The bike course was originally 10 miles but due to construction was cut to 8.3 Miles.  I got off to a good start climbing the hill out of Hopkinton State Park and then settled in. The course had lots of rolling hills and even travelled over the Boston Marathon start line.  There was a very nice down hill after passing the BAA start line but the cross wind made for a little hairy descent with my 65mm wheels. I thought I was going fast but only averaged 19.1 mph for the 8.3 miles.  My average cadence was  81 rpm and my coach commented that I needed increase my cadences.  My average power was 227 watts good for 6th of 21 in my age group and 84 of 431 overall

Run

The run was also short by 1/10th making it a 3 mile run instead of 5k.  I was very happy with my run and actually took almost two minutes of my run when I did this course 2 years ago.  I felt really good on the uphills and was able to maintain a steady pace throughout the run.  The improved run has lots to do with dropping 20 pounds and doing many brick runs as part of my training program.  I finished the run in 22:12 which was 7 of 21 in my age group and 112 of 431 overall.

Results from Race website

Race # 1 is done and its back to training.  3 weeks from now the stakes are raised and I do my first Half Ironman in 10 years.  I will be doing Quassy Rev 3 in Connecticut.  This will be a clear indication of where I am at in my Ironman journey.

Hectic Times for Ironman Training

The last couple of weeks have been very hectic and maintaining my training plan has been a challenge.  Mary lee and I moved from Grafton to Acton, MA. and we love the new location. However, the move and associated effects of two days with movers, three days with painters, two nights in a hotel, unpacking, moving and lifting furniture, packing again for my three day trip to Lake Placid and then Mary lee's trip to San Francisco for the Heart Rhythm Society's Annual Scientific Sessions has certainly taken me off my routine. I needed to get a training plan adjustment from my coach Matt Curbeau of QT2 Systems to get me through the moving week. To make things more stressful, Mary lee's flight to San Francisco had to make an emergency landing in Lincoln, NE due to a lost engine.  We made it through it all and now we are trying to get back to some sort of normalcy although that may be a month away as I'm still looking for stuff that I need. 

My trip to Lake Placid was definitely worth making as it gave me a clear indication of what we are all up against.  The course, specifically the bike course is demanding in locations you wish it were not.  The last 10 miles of each of the 2 bike loops will be the make or break point for many. 

The two loop run course also has two hill sections that will also not make your day and the last gets you back into the village.  Spectators will be there helping you up the hill and you will need it. 

The upcoming week will be a light training week as I have my first race this weekend on Mothers Day.  It is a Sprint Tri in Hopkinton, MA called the Season Opener

On Course Training

I am spending 3 days in Lake Placid Training on the course.  Yesterday I experienced just how tough the bike course is.  The first half is nice but the second part is an ass kicker. I rode one complete loop and then went back to Wilmington to do the tough part again.  It smoked me!

http://app.strava.com/activities/137050225

15 Weeks to IMLP - Training Summary

A year ago today I was starting my Epic Ride Across America to support the Wounded Warrior Project which also ended my 9 month training program in preparation for the cross country trek.  Last week I just completed week 6 of a 5 month training plan for Ironman Lake Placid.  The Ironman training plan is much tougher and I definitely need to keep my focus and be efficient in everything I do.  Last week was a good week and the first time the training plan incorporated one day with three workouts sessions (Tuesday) and also incorporated some heart rate zone 2 sessions.  I am happy with my progress to this point and my run is improving every week.  My weight is continuing to come down (currently at 194).   This coming week will be busy as next weekend Mary lee and I will be moving to Acton and will be staying in a hotel for a couple of days so the logistics of getting in the training will be tricky.   The monotony of training can get old so I look forward to my first race on 11 May, The New England Season Opener sprint Triathlon in Hopkinton, MA. 

Speaking of Hopkinton, MA, best of luck to all who are running the Boston Marathon tomorrow.  This will be a great event.  It will be Rick and Dick Hoyt's last Boston Marathon consider a donation supporting Team Hoyt or the Boston One Fund to support the victims of last years bombings.


Total Training hours this week- 14:39

Monday Apr 14, 2014

 

 

Swim

Best Sustainable Effort

Duration: 01:20:00

Distance: 3500 yds

Mini Monster Set Warmup/Main

 

Set: 

Pull 800
7 X 100
3 X 200 Paddles
5 X 100
Pull 400
3 X 100
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 cadence of at least 88 steps per minute

Tuesday Apr 15, 2014

 

 Bike

All Out

Duration: 01:00:00

Distance: 0

PPT's (AM)

Warmup:

20 min @ ZR

 

Main Set:

10 X (30 seconds all out at 105+ rpm, 2.5 min total rest)

 

Cooldown:

to final ride time @ ZR

Bike

Zone 2

Duration: 01:15:00

Distance: 0

Tempo Ride (Z2) - PM

Warmup:

15 min @ Z1

 

Main Set:

2 X (20 min @ Z2, 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.

 

Wednesday Apr 16, 2014

Swim

Best Sustainable Effort

Duration: 01:00:00

Distance: 2900 yds

Resistance Swim

Warmup:

1000 continuous @ TT+10

Main Set:

1 X ((3 X 100 all out with paddles (no buoy) on TT + 10 sec), 200 easy pull (buoy, no paddles))

7 X 200 Pull on TT+10 swam at TT+5

Run

Zone 2

Duration: 01:20:00

Distance: 0

 

Z1/Z2 Run

Run 70 minutes at Z1, then 10 minutes @ Z2. Descend the pace throughout the run and finish toward the top of Z2.

Thursday Apr 17, 2014

 

 

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)

Swim

Zone R

Duration: 00:35:00

Distance: 1600 yds

 

Recovery Swim

1600 continuous at 800TT pace plus 15 seconds per 100 (ZR swim pace).

Friday Apr 18, 2014

 

Bike

Zone R

Duration: 01:00:00

Distance: 0

ZR Ride - 1x15 min @Z3

**Stay at the lower end of zone R if you feel you need the recovery. Keep cadence at 95+ throughout!

 

Insert 1x15 min @Z3

Saturday Apr 19, 2014

 

 Bike

Zone 1

Duration: 03:43:00

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 1

Duration: 00:40:00

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.

Sunday Apr 20, 2014

Bike

Zone 1

Duration: 01:15:00

Distance: 0

Z1 Ride (2 x 25 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 25 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: 00:50:00

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