Triathlon Training Log – Week 14

 

It always feels like the weekdays drag while the weekend flies by.

As seen after my run

This week seemed especially long since I had non-training commitments every night after work. Being busy is good, but I definitely need a few more days to recover, ha.

Training notes: my coach and I met last week for a summit meeting to recap the off-season and discuss my triathlon life. I made a lot of progress on my swim and run throughout the past few months, but I am ready to be a triathlete again and become BFFs with my bike. Because I was logging laps and running miles, I lost a lot of watts, so I have my work cut out for me—but the month of April is all about the bike.

Monday – a.m. CompuTrainer class at Tailwind Endurance

After a busy and high volume weekend, my legs needed this 75-munute spin-out. It took about 40 minutes for everything to loosen up, but I felt much better getting off the bike than I did getting on.

Tuesday – a.m. brick (CompuTrainer class at Tailwind Endurance and run in Central Park)

April is brick month at Tailwind Endurance, and we kicked off the campaign with some #2MileTuesday action: this consisted of a 75-minute threshold ride and—you guessed it—a two-mile run off the bike. This was my first run after the marathon (you know you’re a triathlete when …), and I headed to Central Park with one of my friends for a lower loop. I was pleasantly surprised how comfortable everything felt.

Wednesday – a.m. swim with Bearcat masters

Coming off my first true brick of the season, I wasn’t sure how quickly my body would recover and turn around for a quality swim. Although this was a freestyle-based practice, there was a lot of choice stroke work, but I chose to do freestyle, ha.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Nothing showy or flashy about this workout: 6×3 minutes at VO2 max with a long warm-up and cool down.

Friday – a.m. swim with Bearcat masters

For whatever reason, this swim felt like a breakthrough workout. I’ve been feeling a bit down on my swimming after last weekend’s meet, but I felt so good in the water during this IM session—and not just during freestyle. Maybe this is a turning point, or maybe it’s mental, but either way, it was a great 3500m swim.

Saturday – a.m. CompuTrainer class at Tailwind Endurance; p.m. swim with Bearcat masters

A most successful sports Saturday: two hours on the bike and 1.5 hours in the water. The ride consisted of a 3×20 minutes at threshold main set, and we tackled 4200m of freestyle work with lots of pulling and kicking in the pool.

Sunday – a.m. run

Since April is all about the bike, my “long run” will decrease: today, for example, I met my run bud for 5.5 miles. That’s it. My legs felt like molasses from the biking this week so I was glad there were not double digits on the schedule.

Comments

Post a Comment

Popular posts from this blog

A Solid Fitness Boot Camp Business Plan

Image
It doesn’t matter if you’re starting a personal training business or a fitness boot camp, you’ll need a solid business plan that includes an effective marketing plan if you want to get on the fast track to success. Learn everything you can about marketing. Find out what works for you and concentrate on putting your plan into place so everybody - you, your staff and your clients, will always know what to expect. Set Goals for Your Business Your business plan must include goals. Where do you want your business to be in 12 months, three years and in 5 years? Only you know how much time and effort you want to dedicate to your business. Many small-business owners end up working seven days a week without a break and that isn’t good. Hence planning well ahead means you can take much needed time off without feeling guilty and you should also be able to take a vacation. How much money do you want to be earning in five years time? If you can set a realistic goal and work towards that financial
Read more

How to startup a Fitness Business

Image
One of the main reasons why people decide to start their own fitness boot camp business is to make lots of money. It works, but only if it’s done right. The difference between personal training, small group training, and a bootcamp with, say, 30 participants is simply the amount of people who turn up. More people, more money right? Well in theory that’s true, but it’s very difficult to give as much personal attention and guidance to 30 people as you could with one-on-one training. If you ignore the needs and abilities of anyone who attends your classes, you’re going to run into trouble. You’ll spend more time recruiting and dealing with bad publicity than actually training anyone. There are far too many people with the wrong ideas about boot camps anyway. The U.S. Army always comes to mind first, and that’s a scary prospect for an overweight mother of three. The word “small” in small group training may be more attractive, but it still won’t help if your sessions are not planned properl
Read more

Is your training confused? Fat Loss or just Fitness?

Image
One of the most common things I see in the gym (or outside) is people confusing their training strategies with their training goals. Does your training match your goals? The two most common mismatches I see are people trying to lose fat spending hours on the cardio equipment or running; and people trying to “bulk up” and gain a “cover model” physique trying to lift the heaviest weights possible. For this post I’ll briefly cover the first group – the Fat Loss group. Although cardio was long thought of as the best way to burn fat, with a so called “fat burning zone” and the “just move more” attitude, it’s [not so] recently been proven in study after study that there are far more efficient ways to burn fat. I’m not saying that traditional cardio training isn’t beneficial, but that it’s the long road to take if fat loss is your goal and may never get you looking the way you want to look. Your body will adapt to whatever you put it through - which is why when you start you might only be abl
Read more