Archive for the Workouts Category

Big Day / Race Rehearsal

Posted in Workouts on June 27, 2011 by eeodim

Saturday was a pivotal day in my training.  It was a day I was looking forward to and nervous of at the same time.  In what was billed as a “Big Day” by my coaches, the plan was to swim for 60 minutes followed by a 4 hour bike and then finish it off with a 60 minute run – a total of 6 hours of solid work.  I was anxious for the obvious reasons, but excited because IM Rhode Island 70.3 is only two short weeks away.  This was a critical session in gauging how my body would fair for that race.  On to the particulars …

I wanted to replicate race day as close as possible which meant nailing down my nutrition.  This called for a 1:30am wake up call to take in some calories (two pop tarts and some Gatorade) – always a fun exercise.  It also meant watching very closely what I was going to eat, when I was going to eat and how much of it I was going to take in.  All very critical elements to a successful race.  Long story short I think I have the what and the how much figured out – just need a little work on the when.

The Swim – Not much really to report here.  Was in the pool just after 5:30am and swam for a good 45 minutes.  The plan called for an hour, but I got a little late start and I planned to meet JW outside my fitness club at 6:30am sharp.  Other than being extremely boring the swim went okay.  I still have a ton of work to do here, but I am making improvements.  Only two weeks ago I wasn’t able to breathe on both sides and now I’m doing it with relative ease.  I’m hoping more time in the water (and help from my coach) will get me to a point where I’m comfortable swimming efficiently for 2.4 miles.

Gravel = Not Good

The Bike – Outside of surviving the swim, this is where my major concern lied.  I had never been on a bike for 4+ hrs,  so I just didn’t know what to expect.  Would my quads tighten up?  Would my body be able to be down in the Aero bars for that long?  Maybe most important – how would my ass feel?!  All reasons for concern, but we ended up making it just fine.  Due to some routing issues we actually went off course a bit and took some uneven / gravel paths – not sure how much time it cost us, but I’m guessing 30-45 minutes.

So the positives I took from the ride were:  I was able to sit in the saddle for that long and not go numb.  I felt some aches in my knees, but other than that no real discomfort.  Finally, I felt good with my nutrition.  I didn’t take in as much liquid as I should have, but it was good to find out now rather than later.  The negatives from the ride were than I didn’t get the mileage in that I wanted.  I really wanted to see how far and fast I could go in four hours.  I kept telling myself “you’ll find out soon enough.”  The only other bogey from this ride was my Powertap failing.  This was a blessing in disguise as I would have much rather had this happen to me now as opposed to on the course.  Big thanks to JW for helping me swap out the batteries later on that day.

The Run – The actual run deviated a bit from what was scheduled.  Due to time constraints I was only able to get in 20-25 minutes before I had to get home and take over Daddy duty.  Instead of running the full hour at a slower pace I tried to push it hard for the allotted time I was given.  I think I averaged around a 6:50 min/mile pace.

After it was all said and done I’m glad I was able to push go through this.  A year ago I never thought I would have been able to train close to 6 hours and still stand under my own will power at the end of it.  I feel more confident that I will be able to make it through Rhode Island here in a couple weeks.  There’s still a lot to work to do, but i’m headed in the right direction.

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Nowhere to go, but up

Posted in Workouts on June 2, 2011 by eeodim

I’ve been such a dunce lately.  Haven’t posted in a week, yet it feels like so much has gone on.  I’ll start at the beginning of last week when my boy, JW, invited me over to his crib to try his endless pool.  For those who don’t know an endless pool is akin to a big ‘ol hot tub sans the hot water.  Oh, and a pool has a motor in it that forces the water against you allowing you to swim in place.  Think treadmill for swimmers.

Anyway, taking it one step further we decided to film each other which would allow us to analyze our strokes and hopefully point out some of the things we needed work on.  Luckily for me I swim like a turtle on its back, so there was a ton of things for me to take note of and work on going forward.

I told you I looked like a struggling turtle.  While I may be over dramatizing a bit, there are some definite flaws that need fixing.  For one, I turn my head up waaaaayyy to far when breathing.  Even my twelve year old pointed this out when she saw the vid.  It’s almost like I’m trying to turn around and see what’s going on behind me, ugh.  Second, my legs are all over the place.  They’re way too active, kicking all over the place, and sinking toward the bottom.  With time in the pool this will all get figured out.  Give me another few weeks to a month and we’ll do this again and hopefully (fingers crossed) there will be some improvement.

To see what a much more smooth stroke looks like here’s JW.

La Semana Cinco (aka Week 5)

Posted in Workouts on May 24, 2011 by eeodim

Don’t push too hard.  Let those other speed demons pass you – you’ll catch up to them on the run.  Stay dialed in to your plan and you’ll be fine.  Ok, T2 is coming up here – time to go through your mental checklist: take in some fluids?  Check.  Slow the pace a bit to stretch the legs?  Check.   Dismount without falling down and head as quickly as possible to the  transition area – check and check.  These are all things going through my head as I’m on the bike preparing to start the run.  I put my shoes on, grab my fuel belt, and I’m on the way.  As soon as I’m ready to exit transition a race official stops me.  “Wait, hold on one sec.  Where’s your timing chip?”.  What?  My timing chip?  Crap – I forgot to pick up my timing chip before the race!!

I woke up Saturday morning to find out I just had my first Tri nightmare.  Unbelievable.  I didn’t even mention it to Wifey for fear of being laughed at and ridiculed.  I actually had a dream / nightmare about competing in 2/3 of a race without realizing I had not properly registered!  Ugh.  I guess  the lesson learn is come prepared.  Just under 100 days now until IMLOU and I now have a little notebook with me to document “things” I need to remember for race day.  I’m such a nerd.

Anyway, on to bigger and better things.  The days are getting tougher (and longer) now – especially the weekends.  This past Saturday / Sunday I did two hour rides both days (~34 miles each day) followed by a 4 mile run on Saturday.  My body is handling it okay for now, but I’m hoping I don’t get burnt out here in a month or so.  The plan for the rest of the week …

Monday

Swim – Video session.  Not a workout from a fitness standpoint, but valuable lesson here.  Watching video proves to be very helpful in the longrun.

Tuesday

Run – 60′

Swim – 60′

Wednesday

Run –  30′ in the morning

Bike – 75′ in the evening

Thursday

Run – 90′ total

Friday

Swim – 2600 meters, 60′ total

Saturday

Bike – 210′

Run – 30′ brick run, but may shorten the bike by 30′ and add 15-30′ on the run instead

Sunday

Bike – 180′ total

Giddy-Up

Posted in Workouts on May 16, 2011 by eeodim

The last few days have been a whirlwind of traveling and catching up with extended family – two key ingredients in a disastrous training weekend.  My intentions were good in that I brought all of my workout gear (I even laid my clothes out the night before like a 5 yr old attending his first day of kindergarten), but I was just too exhausted to follow through and actually train.  I’m extremely upset with myself for slacking in such a monumental manner.  Rather than lament, however, I’ve decided to keep it moving and focus on this upcoming week.  There’s nothing I can do about the past other than learn from my mistakes, so time to get back on the proverbial horse and get ready to go.  Here’s a quick look at what the schedule looks like for week 3 of my 20 week Ironman training program:

Monday

Swim – 2600 meters, 60′  total

Tuesday

Run – 60′ in the morning followed by the Wall Street 5K Run and Heart Walk later that evening

Wednesday

Run –  45′ in the morning

Bike – 60′ in the evening

Thursday

Run – 90′ total

Friday

Swim – 2300 meters, 60′ total

Saturday

Bike – 180′ ride scheduled with my boy, JW.  We’ll ride the 11 mile Doc n Sok (sprint) course as a time trial.

Run – 30′ brick run, but may shorten the bike by 30′ and add 15-30′ on the run instead

Sunday

Bike – 120′ total

Hitting the road … literally

Posted in Workouts on May 4, 2011 by eeodim

BLee, Zman, JW, and LT

With the first Tri of the season only a  few short days away, five members of Team ReserveAid planned an early morning bike ride this past Saturday.  JW took the liberty of mapping out a great route.  By 6 a.m. we were are suited up and ready to roll for our 50 mile trek with the intention of doing a quick run afterwards.

I’m pretty sure this was the first group ride for all of us this season and it quickly became apparent after 3 short miles that we probably should have eased into the outing with a little more discipline.  So, without sounding too long winded … after realizing he missed his turn, JW, the leader of the pack slowed down rather quickly and tried to make abrupt U-turn.  All good and dandy except Gabe, everyone’s favorite Olympic hero, was directly on his tail riding if he were drafting in the Tour de New Jersey.  He was quickly forced to summon his inner Ninja to try and avoid from smashing right into JW.  Instead, he executed a brilliant forward roll considering the circumstances.  The Russian judge deducted some points for not staying in the tucked position long enough, but whatever.

A "Taco-ed" rear wheel

Gabe was able to recover relatively quickly, but his day was done.  Having seen the explosion and “taco-ing” of his tire and considering the speed we were going he was lucky to have come out of the incident relatively unscathed.  Needless to say he packed up the remnants of his ride and headed home leaving us to carry on our merry little way.

The rest of the ride went pretty smoothly thereafter.  LT and I were separated from BLee and JW for a while, but we met up after a quick detour.  Stats of the ride are as follows:

Duration: 3 hrs 26 mins

Distance: 52.33 miles

Elev Gain: 2600 ft

Normalized Power: 218

Heart Rate: 108 (min), 174 (max), 154 (avg)

Speed: 16 mph (avg), 38 mph (max)

Calories burned: 2124

Click for Ride Map / Data

Other quick notes:

*** The ride took a little bit longer than we had hoped for, so we didn’t get our run in.  The legs felt a little tight toward the end, but I’m attributing that to all of the hill work.

*** Relatively early in the ride (mile 15?) my rear saddle cage flew off the back of my bike – both bottles contained Gatorade (vital liquid nutrition).  I was forced to let them go and hope for the best for the remainder of the morning.

*** Nutrition: I consumed 200-300 calories every hour via shotblocks and powerbar gel’s.  I sipped steadily on water using the two remaining bottles I had on my bike frame.  I would have really liked that Gatorade, but it is what it is.   One brain fart that I paid the price for was not bringing salt tabs along with me.  Those cramps probably could have been avoided had I consumed a few of these – consider it a lesson learned.

All in all it was a great ride.  I wasn’t looking forward to the early start time and I had doubts about how my ass was going to feel after 3+ hours on my saddle, but I came through with a smile on my face.  It was good to get this mileage in before the race on Saturday.  I needed that confidence boost to know I can put in that distance and still feel strong enough to run afterwards.  There’s still plenty of work to put in, but it was a great way to start the outdoor training rides.

I’ll end with a pic of Gabe’s parting gift …

ouch

Week 20

Posted in Workouts on April 18, 2011 by eeodim

Last week of my 20 week out-season plan.  I’m looking for a great week of hitting all my numbers and having some tough hard sessions.  My first tri of the season is only three weeks away – dayum!

Mon:

Rest day

Tues:

Bike – 2 x 20 (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (75′ total)

Run – Easy brick run, at MP/Z2/Steady out, HMP/Z3/Mod-Hard back (25′ total)

Wed:

Run – 4 x 800 (2′) all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time (45′ total)

Thurs:

Bike – 3 x 15′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (60′ total)

Fri:

Rest day

Sat:

Bike – 5 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of available ride time at 80-85%/Z3/Mod-Hard (75′ total)

Run – Brick run as HMP/Z3/Mod-Hard out and back (20′ total)

Sun:

Run – 2 x 800 (4′) @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time

————————————————————

Acronyms

‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

run zones:  z5, z4, z3, z2, z1 = 6:25, 6:51, 6:59, 7:16, and 8:32 min / mile paces

MS – Main set

HMP – Half Marathon Pace

MP – Marathon Pace

TP – Threshold Pace

EP – Easy Pace

Week 16

Posted in Workouts on March 23, 2011 by eeodim

Mon:

Rest day

Tues:

Stretching and core work

Wed:

Bike – 3 x 12′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (75′ total)

Thurs:

Swim – workout TBD

Fri:

Bike – 3 x 12′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (75′ total)

Sat:

Swim – workout TBD

Bike – 4 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of time at 80-85%/Z3/Mod-Hard

Sun:

Swim – workout TBD

————————————————————

Acronyms

‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

run zones:  z5, z4, z3, z2, z1 = 6:25, 6:51, 6:59, 7:16, and 8:32 min / mile paces

MS – Main set

HMP – Half Marathon Pace

MP – Marathon Pace

TP – Threshold Pace

EP – Easy Pace