Triathlon Training Week

I don’t think I have ever written what a training week looks like. Scratch that, I have. My desire and love for mountain biking, and the fact I want to crush some of those races have taken over some of my training sessions. But now, with 17 weeks until the big race,with only a couple weeks until the shorter duathlons, it is time to start once again training down to a T—hopefully one day it will be warm enough to swim outside! No offense to Bard’s swimming pool, but it can get warm.

Lake Onteora--my favorite place to swim

This week’s schedule is below. However, due to different things I need to do, might get switched around a bit. And, training for mountain bike races as a beginner mountain biker can be a bit daunting. But, it is actually great cross training for triathlons!
Monday
Bike = turbo or outside
•  Bike turbo intervals   time is approx  repeat
do this workout with your front wheel elevated about 4-6 inches.

Warmup 10:00

Main Set:
4 x 7:00 as (5:00 Z2 / 3:00 Z3) with  3:00 RI between the intervals

cooldown: 10 minutes

T-run = 10 minutes

if you want to ride outside — LSD for 60-90 minutes.  ride the hills harder. Getting your HR into zone 3 (HR = 155-164bpm)

Tuesday
run = LSD
6 miles in morning

If possible, mountain bike ride in afternoon

Wednesday
Swim = speed   50-60 minutes
swim = total 1900 yards

Warmup = total 500 yards.
200 yards drills then swim 3 x (swim 50 yards / kick 50 yards) focus on one aspect for each 50 yard swim (such as high elbow, hand enrty, fingers, pull technique.)

Mainset = 1200 yards
3 x 200 with :20 RI then 4 x 100 with :15 RI.  then 4 x 50 faster with :10 RI.

Cooldown as you like for 200 yards

*possible Mountain bike ride in the afternoon if I can

Thursday
Run = speed intervals 50 minutes
warmup: 10:00

main set:  6 x 400m (or run 2:15 if you are outside).get your HR into zone 4 (170 bpm). take 1:30 easy walk/jog (HR down to 120) between these intervals.

cooldown 10:00

Friday
Swim = endurance 60 minutes
swim =  total 1900 yards

Warmup = 300 yards.
Your choice 300 yards.

Mainset = 1500 yards
5 x 300 with :30 RI between

Cooldown as you like for 200 yards

Saturday
Bike = 194 minutes
bike = 45 mile LSD another one 🙂
you can start to ride the hills harder. Getting your HR into zone 3 (HR = 155-164bpm)
T-run = 10 minutes
Sunday

Mtn bike ride/hike/ day off? Time will tell

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Cycling Mishaps, The Brick Yards, and the Eggs Nest

You know, there are some days when you are just not meant to go for that 46 mile road ride to show a friend the sites of Dutchess county. And, Saturday was that day.

Start of road ride

We started off at 8:30 and made it almost to Turkey Hill when I realized I had a flat. I did have a patch kit, but no spare tube with me (when will I learn to always bring a spare tube?). We manage to get 6 miles into the ride before this happened  on a beautiful day. So, I used my patch kit to patch up the hole in the tube, my friend pumped it up, and we were off for another two minutes when the tube went flat. Again. More patch kit used. And that is when we realized I slashed my tyre and would need a new one (how I slashed it, I have no idea. Bummer, because I just bought a new tyre about a month ago). So, I road down to route 199 if you are familiar with the area of Milan, and waited for my friend to sprint the 5miles back to my house so he could pick me up. Well, there went that idea of a fun long road ride.

Two flats within 5 minutes

But, we did get another mountain bike ride–my “Urban Mountain Bike” experience later in the day down by the old cement and brick factories along the Hudson River close to Kingston point. I must admit, it was much trickier than the riding I’ve been doing as of late– the terrain is very slippery due to dust and tiny fragments of old cement, and it is quite rocky. I’ve been riding in the forests, so this was a whole new world to me. It was interesting, and we were not run over by motocross fools, but it did leave my nice clean Scott covered in dust pasted to the bike frame by mud. Ohh well.

Brick yards

Checking out the Urban Jungle---old cement and brick factories

Perfect riding partner.

bikes in the background...Not sure what Kevin was upto....

Due to our ravenous appetites, we decided to go to The Egg’s Nest, in High Falls, NY. I’ve been here a couple of times, and the atmosphere of the place is like one of no other restaurant. It is eclectic on the inside and out–painted different colors inside, with chandeliers decorated with decorated eggs….The was even a branch hanging from the ceiling with a small white tiger (toy) walking along the branch. Ofcourse, there were eggs hanging from those too.

The Eggs Nest in High Falls, NY

The menu was great, and food delicious. They have very good options for both vegetarians and vegans alike, and can do gluten free.

Tomorrow I’ll continue with my triathlon training and update you on that!

When was the last crazy post written?

April 2012
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