Saturday, 27 February 2010
End Of Week Training Update
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Wednesday
In the morning, I got up and did 15 minutes of core work before heading into the gym to do a 30 minute weight lifting session. I was really weak this morning. I was able to do some weights, but I struggled on about half of the routine. I was tired afterwards and it carried over into the night ride. I think I am going to cut back my weight training to 2 days a week. 3 is just too many. Although I still plan on spending 3 days on core exercises because they aren't as taxing.
In the evening, I got on the bike trainer. After a 15 minute warm up and 25 minutes in zone 2, I did 8 sets of 90 second big gear force work. Each set had 90 seconds of recovery time. I finished with 15 minutes in zone 2 and a 5 minute cool down. I really thought I was going to struggle because I was tired heading into the ride, but I really did well and felt really strong after the 90s big gear sets.
Thursday
I was pretty tired this morning. I could feel the fatigue building up in me. I told myself I was going to have to really dig deep to make it through this week. I went to the pool for 42 minutes of drill work. I feel a lot better about using the hip drive to push forward and move into a stream lined position.
In the evening, I was back at the FAC to get in my run before volleyball. The loop at the FAC is 1 mile long and it is hilly. The hills aren't particularly tall or steep. The loop just has a couple of long sections were you are definitely going up a hill. It was a great opportunity to work on hills, but it was very taxing on my body.
It was the first run that has broken me this year. What do I mean by broken? It was the first run I wasn't able to maintain my pace throughout the run. I was off by 10% by the end of the run. It also kept my heart rate in the mid to upper 150s which was too high for a base run. The FAC loop is probably a good course for build, but a little too difficult for base training.
After the run, I got myself together for volleyball only to find out I was late and it started 15 minutes before I thought it did. So no real rest between the run and volleyball. Afterwards I was really tired.
Friday
Back to the pool in the morning because it was going to be closed over the weekend for a big swim meet. I felt really good about my swim stroke. I felt like I was beginning to really put all of the pieces together. Then I made a mistake.
Rather than continuing to practice the stroke, I decided to time how fast my improved stroke was. It was cool that I had increased my speed enough to be able to swim 400 yards in 10 minutes, but I began to lose focus on my stroke and lost a bit of my feel for it. I should have forgotten the clock and stuck with drills. Of course now that I know my speed, I can return to focusing on making the stroke an ingrained muscle movement.
In the evening, I jumped back on the bike for another 90 minute ride. Since my first race is in about a month, I decided to begin working on the transition. One of the things I want to be able to do is be able to get in my shoes while on the bike. I spent about 5 minutes taking off and putting on my shoes during my 15 minute warm up period.
After warming up, I did 6x6 minute zone 3 interval rides with 2 minute recoveries. I finished with about 10 minutes in zone 2 followed by the cool down and stretching. I struggled with the interval work because I was fatigued going into the ride, but I got it done and was able to finish the ride.
This weekend will be very challenging with a long run and bike on the schedule.
In the morning, I got up and did 15 minutes of core work before heading into the gym to do a 30 minute weight lifting session. I was really weak this morning. I was able to do some weights, but I struggled on about half of the routine. I was tired afterwards and it carried over into the night ride. I think I am going to cut back my weight training to 2 days a week. 3 is just too many. Although I still plan on spending 3 days on core exercises because they aren't as taxing.
In the evening, I got on the bike trainer. After a 15 minute warm up and 25 minutes in zone 2, I did 8 sets of 90 second big gear force work. Each set had 90 seconds of recovery time. I finished with 15 minutes in zone 2 and a 5 minute cool down. I really thought I was going to struggle because I was tired heading into the ride, but I really did well and felt really strong after the 90s big gear sets.
Thursday
I was pretty tired this morning. I could feel the fatigue building up in me. I told myself I was going to have to really dig deep to make it through this week. I went to the pool for 42 minutes of drill work. I feel a lot better about using the hip drive to push forward and move into a stream lined position.
In the evening, I was back at the FAC to get in my run before volleyball. The loop at the FAC is 1 mile long and it is hilly. The hills aren't particularly tall or steep. The loop just has a couple of long sections were you are definitely going up a hill. It was a great opportunity to work on hills, but it was very taxing on my body.
It was the first run that has broken me this year. What do I mean by broken? It was the first run I wasn't able to maintain my pace throughout the run. I was off by 10% by the end of the run. It also kept my heart rate in the mid to upper 150s which was too high for a base run. The FAC loop is probably a good course for build, but a little too difficult for base training.
After the run, I got myself together for volleyball only to find out I was late and it started 15 minutes before I thought it did. So no real rest between the run and volleyball. Afterwards I was really tired.
Friday
Back to the pool in the morning because it was going to be closed over the weekend for a big swim meet. I felt really good about my swim stroke. I felt like I was beginning to really put all of the pieces together. Then I made a mistake.
Rather than continuing to practice the stroke, I decided to time how fast my improved stroke was. It was cool that I had increased my speed enough to be able to swim 400 yards in 10 minutes, but I began to lose focus on my stroke and lost a bit of my feel for it. I should have forgotten the clock and stuck with drills. Of course now that I know my speed, I can return to focusing on making the stroke an ingrained muscle movement.
In the evening, I jumped back on the bike for another 90 minute ride. Since my first race is in about a month, I decided to begin working on the transition. One of the things I want to be able to do is be able to get in my shoes while on the bike. I spent about 5 minutes taking off and putting on my shoes during my 15 minute warm up period.
After warming up, I did 6x6 minute zone 3 interval rides with 2 minute recoveries. I finished with about 10 minutes in zone 2 followed by the cool down and stretching. I struggled with the interval work because I was fatigued going into the ride, but I got it done and was able to finish the ride.
This weekend will be very challenging with a long run and bike on the schedule.
Posted by at 2:54 PM in Training
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