Week 6 of 13

My appologies for notkeeping up with my usual weekly training plans :-/ Life gets in the way. Never too late to write the plan for this week though,huh? And since it’s Monday, I had a day to relax from my race (I talked about that in my previous post). I talked to my coach about my disappointment in my time, especially my sprint running, and she replied, “I know you were a bit disappointed wth your time at the sprint tri/du. You haven’t been training for speed. So, as an endurance athlete–you did fine!” Great words for me to hear. And, truth be told, training for endurance events are completely different than sprint events. A 20mile ride followed by a 6mile run in a race is much different than a 56mile ride followed by a half marathon. I need to keep reminding myself that.

Ohh! So the plan for the week of 6/25

Tuesday: 

1. Swim= ladders, total=2700 yards

warmup = 900 yards 4 x 100 as (25 yards right arm /25 yards left arm then swim 50).  :10 RI on all. swim 200 easy then  6 x 50 fast with :30 RI.

main set = 1600 yards (at 2:00 pace per 100)

100 (:15 RI)  / 200 (:20 RI) / 300 (:30 RI) / 400 (:40 RI) / 300 (:30 RI) / 200 (:20 RI) / 100

 cooldown = 200 yards as you like

2. Mtn Bike ride 120min

Wednesday

run = speed  50min

Warmup first then:

8 x 800m (fast) with 2:00 RI between

Thursday

bike = long hill repeats. 6% grade  (repeat)

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. (if you are in the Hudson valley region. If not, fint a 6% grade hill that is 3-4miles in length, and follow the rest of the instructions). I am not a fan of these, just FYI 😛

Friday

Bike=LSD + run

60mile ride +transition to 30min run

Saturday

OWS (yaaaah!)

+ optional hike or mtn bike ride

Sunday

Run: LSD

12miles

I hope that is useful! I recently found, upon trying different supplements on rides, a food (yes, actual food) that my stomach can handle on long rides. Yes, I admit it is a bit weird, but I’ve found I have no stomach discomfort or feelings of intestinal cramping (or feelings of nauea) when eating these:

Baby food

Yes, I admit it. I consume organic baby food on rides.No judgement, please.  But it’s easy to fit in my pocket, and there are different types (apple, pear….) and you can take “sips” a little bit at a time. I’m sure I could technically make this with my blender or juicer and put it in a small bottle, but it has been effective (and you know you are getting good nutrients!).

I wish you a healthy, happy, fun training week.

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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!

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

When was the last crazy post written?

October 2018
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