Base Building - Week -4

Boyerdavea · 2011-03-13

Good day everyone! B elow is my triathlon training for plan this week. I am kind of excited about getting in the pool this week. I was pleasantly surprised out how well I did swimming this past week. I was also surprised at how well my spin bike training over the winter has kept me fit for cycling. Saturdays long ride (30 miles) was much faster than expected. I am excited to see what God has in plan for me this season. I keep going back to Colossians 3:23 “ Whatever you do, do it enthusiastically, as something done for the Lord and not for men,” . I will continue to do weight training at least four times a week although I may not post about my workouts. My training up until 11 April will look somewhat familiar with minor changes from week to week. Date Swim Bike Run Mon, Mar 14 700m Endurance Swim 5 miles (Easy) Tue, Mar 15 25 miles Wed, Mar 16 8x50m (700m total) 5 miles (10 x 30 sec sprints) Thu, Mar 17 25 miles Fri, Mar 18 6x100m (1000m total) 9 miles @ 65-70% HRR Sat, Mar 19 30 miles Sun, Mar 20 My donor site for American Cancer Society will be up shortly. Happy Training! God Bless!

1139 Views 5 Replies 2 Participants Last post by satfix, Mar 19, 2011

Boyerdavea

Discussion Starter · Mar 13, 2011

Good day everyone! Below is my triathlon training for plan this week. I am kind of excited about getting in the pool this week. I was pleasantly surprised out how well I did swimming this past week. I was also surprised at how well my spin bike training over the winter has kept me fit for cycling. Saturdays long ride (30 miles) was much faster than expected. I am excited to see what God has in plan for me this season. I keep going back to Colossians 3:23 “Whatever you do, do it enthusiastically, as something done for the Lord and not for men,”. I will continue to do weight training at least four times a week although I may not post about my workouts. My training up until 11 April will look somewhat familiar with minor changes from week to week.
 
 
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Date
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Swim
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Bike
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Run
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Mon, Mar 14
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700m Endurance Swim
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5 miles (Easy)
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Tue, Mar 15
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25 miles
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Wed, Mar 16
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8x50m (700m total)
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5 miles (10 x 30 sec sprints)
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Thu, Mar 17
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25 miles
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Fri, Mar 18
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6x100m (1000m total)
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9 miles @ 65-70% HRR
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Sat, Mar 19
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30 miles
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Sun, Mar 20
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My donor site for American Cancer Society will be up shortly.
 
Happy Training!
God Bless!

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Boyerdavea

Discussion Starter · #2 · Mar 14, 2011

Monday 14 March
 
It was a late night last night before I finally was able to fall asleep. I got about 5 hours of sleep or so and just didn’t feel like putting in the miles. I did follow the training plan today. I set my watch to run in heart rate zone 2 (60-70%) for an easy 5 mile run. I alarm actually kept going off because my heart rate was too low. Normally it is the other way around, but I will take it. 5 miles in 40:03, just over an 8 minute mile average 62% heart rate reserve.
 
I just didn’t feel like going to the pool today either, but I drug myself over there and actually had a good swim as well. I was scheduled for 700 meters non-stop. Off I went and I tried to slow it down and keep a steady pace. No cheating this week for my “long swim”. My goal was to breathe every 3rd stroke for as long as I could. I made it through about 600 meters before I just couldn’t keep breathing at every 3rd stroke. My last 100 yards I was breathing every other stroke. I will have to continue working on my breathing until I can swim my entire long workout breathing every 3rd stroke. Swimming is my weak event and I really just hate going to the pool. I do enjoy it though after I am complete.
 
Happy training everyone!

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Boyerdavea

Discussion Starter · #3 · Mar 15, 2011

Tuesday 15 March
 
Bike Workout: Today’s plan called for a 25 mile bike. Since the weather was beginning to roll in and I didn’t want to get caught in the thunderstorms I decided to keep it indoors. I grabbed my rollers and set them up in the middle of the office. Hooked up the portable DVD player to the TV and that was when I realized I didn’t have any of my workout DVD at the office anymore. Well, at least I had some Spin Bike workouts programmed in my watch although they weren’t necessarily programmed for my bike I could make due.
 
Warm-Up
· 5 min steady
· 3 x 1 min ea. - Right leg/both legs/Left leg/both leg
Main Set
· 2 x ea
o 4 x ea – 40 sec @ > 100 cadence / 20 sec easy
o 5 min at a steady pace > 20 mph (avg’d 20.7 & 20.6)
· 10 min easy
· 5 x 1 mile intervals @ 90 cadence with a steady pace of > 24 mph (avg’d 22.9, 25.4, 24.9, 25.2, 27.4) with 1/2 mile recovery between interval.
Cool Down
· 1 mile easy
 
Finished out the ride with a total of 20 miles on the rollers. My legs are burning right now, it feels good.
 
Swim Workout: At lunch I decided to go to the pool even though it wasn’t on the plan. I grabbed my training fins and did a kick session. Swam a total of 500 meters all kicking with fins for a little over 11 minutes. I could feel the burn and the stretching of the ankles. The stretching in the ankles began to hurt a little on the last few laps so it was a good thing I didn’t plan on staying in the water very long.
 
Happy Training everyone!

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Boyerdavea

Discussion Starter · #4 · Mar 16, 2011

I had a running partner this morning and he made a comment within the first quarter mile that I was running as though I had a “flat tire”. I haven’t thought about it over the years with the knee gradually getting worse my “limp” has gradually getting worse as well. Maybe that explains some of the pains I am getting that I never got before in my legs. 
 
What a beautiful day! Five mile run scheduled for me this morning with 10 x 30 second sprints with a 1 minute recovery. It was a little chilly but by the time I got moving it felt great. I had a running partner this morning, well at least through the 2nd sprint when he decided he just couldn’t hang with the speed. I told him it was ok, at least he was out there running and I would pick him up on the way back since he was only planning on running 3 miles. The sprints went well (all under 6 minute mile) and I tried to run 8:15 or so for the recovery.
 
700 meter lunchtime swim with main set including 8 x 50 meter starting every 80 seconds. Every lap was between 47-48 seconds, at least I was consistent. The rest period may have been a little too long but it worked out great as I am trying to build a little base. My breathing was good and I feel as though I could have gone a whole lot longer. I just don’t want to overdo it swimming. Yeah sound like a cheap excuse to me. Maybe I will go much longer next week.

Happy Training Everyone!

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Boyerdavea

Discussion Starter · #5 · Mar 17, 2011

Thursday 17 March
 
My quest to lose this excess winter weight has officially begun. Last Saturday I weighed in at 187.2 and I have been as high as 194 over the past few weeks since I have been back from Afghanistan. I would like to be under 180 before 11 April. I am working on eating fewer than 1650 NET calories. Total calories minus calories burned. This should be relatively easy with the exception of my rest day. I will struggle to eat less than 1650 calories.
 
I am also on a quest now to monitor my resting heart rate. It is about 8 beats higher than it was last year at this time. Last Saturday it was 59, today 60. I know there are a lot of things that can influence your resting heart rate, but I would like to get it back down in the mid to low 50s again. 
 
Today’s weather report during ride:
Sunny; Min./Max. Temp: 47.4 °F/56.1 °F; Humidity: 79.5%; Dew point: 44.5 °F; Wind Speed: 0.1 mph
 
25 mile bike ride on the schedule today. I left the house just as the sun was coming up with a 7 mile drive to my start point. Unloaded the bike and ready to roll. I wanted to average at greater than 18.5 mph and I was able to hold well above that pace throughout the ride averaging 19.3 mph for 25 miles.
 

Happy Training Everyone!

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