Timberman Training week 13

Lots has happened between last week and this week. I managed to try a supplement (Hammer Perpetuum) and had a good breakfast before hand, and rode my fastest 50miler thus far. I bought a wetsuit of my own so I’ll be more prepared in being comfortable in wetuits swimming outside (and booties, and a neoprene cap, as well as swimming gloves). I know that gloves are not allowed in competitions but since the water here outside is chilly, and I want to start OWS’s somewhat soon, I wand to be warm in cold water. I also started seening my triathlon coach again to help prepare more for Timberman, since it is a different type of race than Mooseman (different course I mean). And, since she is an amazing mountain biker, she’ll help with preparation for mountain bike races–my first being June 10th, the first of the New York State Mountain Bike Series.

Tuesday

– Mtn Bike ride 90 minutes
– Swim= total 2000 yards
Warmup (WU)= total 300 yards of drills
Main Set (MS)= 1500yards –>12×100 with :20 RI
Cool Down as you like for 200 yards

Wednesday
– Run= tempo
WU first then–>4×1 mile with 2:00 RI at 8.00 pace

Thursday
– Bike= Hill repeats/tempo (70minutes)
Find a hill that takes 10:00 to climb and at a 6% grade. From the bottom of 299 and 44/55 to trapps bridge in New Paltz might work well) Climb seated 50-60 rpm. Zone 3.
recvoer 7:00 easy spin. Do total of 3 times.

View from Burger Hill

Friday
– Swim= tempo/ total 1700 yards
WU= total 300 yards drills
MS=1200 yards–> 6x 200 at planned HIM pace with :20 RI
CD as you like for 200 yards

– Run= speed
WU first then 6×2:00 HARD up Burger Hill with 3:00 easy recovery inbetween

– Mountain bike lesson (even though I kind of know what I’m doing out there)

Saturday
– Bike= LSD (40miles) + t-run 10min

Sunday
– Run= 9 miles
– Possible Mtn bike ride, depending on weather

Memorial day Monday
– Bike= Ride to Hudson and back (about 50-60 miles round trip depending which routes I decide to take)

If you are training, be safe, train hard, and have FUN!!! 🙂

Fun fun!

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