Monday's Training Reflections

Today there was core strength programed in the evening with a rest in the morning. I didn't quite make it to squad core strength, but did my own run/core session. It worked out like this:

The run:
The core was a combination of stretching and core exercises, in total 30min.

Sunday Sessions Reflections

This morning was a squad ride for approx. 2.5hrs. The route took us out to Samford via Ferny Grove and the did a 20min aerobic tempo ride out along the road to Glorious. The return trip was via Eatons Crossing road.

The ride was a aerobic pace and was a good strength ride with plenty of hills throughout the ride. The legs felt good throughout however being able to sustain this for an extended period of time would be a different thing all together.

Time in the saddle: 3hrs
Distance: 75km

I recently purchased a set of new training wheels, however, I failed to check that it had a 9 speed hub on it, which of course now that I have it, it doesn't. I have taken the 10 speed cassette off my old wheel and taken a gear ring off that to make it a 9 speed until I can purchase a new 9 speed cassette. It seem to work but the gears don't really seem to mesh properly at time.

Tour de Tri

Ah...yes, I know its been 3 weeks.
The race report is COMING SOON

More Training...the easier it will become

Late start this morning, the beauty of being on holidays.

8.00am met Suz and Mark and rode to Redcliffe
approx. 40km in 1hr 28min

The ride out there wasn't too bad, it was at an easy pace and was relatively flat. The legs coped quite well.

Then 45min ocean swim. It was quite chilly...that is an understatement. The feet and hands really felt it.
The swim wasn't too bad but the arms were quite fatigued halfway through the return leg of the swim.

Then it was a ride home. approx. 35km in 1hr 20m
This was a little tougher, a few more hills and did struggle a little up some of the longer inclines.

Once the session was over and I was home, I felt quite fatigued and tired.

Wednesday's Reflections

AM Session: Trail Run (70-90min)
This was a good session, a bit of a struggle, but things are getting better slowly. The run involved a very hilly course which include a very challenging trial section. Throughout the run I focused on increasing my running cadence, particularly up the hills/inclines.

Distance: 15.97km
Time: 1hr28m
Average HR: 144 (78%)

Spent 15min after the session stretching.

PM Session: Swim Session
2nd swim session for the week.
Throughout this session the shoulders and arms were aching but pushed on.
The set was about 2.7km

Tuesday...Time Trials....Trauma......travelling backwards

Right straight to the point.....today's sessions brought me back to earth with a thump! In fact not just a surface thump...it buried me, 4 feet under!!!

Ok..............it goes like this........

Maybe I need to be a bit more realistic, it has been a while since IM and not been training

AM session - 3km TT (Run)
This was going to be a good opportunity to establish a benchmark at the beginning of the season and to determine how much 'fitness' has been lost over the past 8 weeks. It is also a good time to see how the 'mental' aspect has fared.
Before I even arrived I was struggling mentally. As I driving there it was drizzling, doesn't help the whole mental think.
Went through the warm up. There were definitely a few niggles there, and very stiff. It will make an interesting TT.
The strategy was to go around the 1st lap relatively easy and bring it home. The first lap completed in 5m46sec and the second was 6m08sec
Presenting me a total time of 11m54sec.
Not the best time around personally but something to start off the season with.

PM session - 800m TT (Swim)
The session started off before it even started with 500m, then into the session.
500m Swim
500m Pull
16 x 50m of something
then...SHOCK...HORROR a 800m TT
By this stage the arms were dead...not much power and the endurance strength just wasn't happening.
Anyway it got done, 1st 400m @ 7m19s and 2nd 400m @ 7m31s.
Giving a total of 14m50s.....not happy at all....have to start the season somewhere I suppose.

Training and Racing Resources

Of late I have been considering putting together a list of resources that I personally utilize to support and assist recovery etc. throughout my training and racing throughout a season:

Coach: Mark Turner (BTS)
Physio: Roger McIntosh (North West Physio)
Massage: Currently investigating a new one (feel free to provide suggestions)
Sports Doctor: Currently investigating a new one (feel free to provide suggestions)
Podiatrist: Performance Podiatry - Kent Sweeting

Sports Drink: Gatorade
Gel: Triberry GU
Bar: Endura Energy Bar
Supplements: Endura Optimizer (Chocolate)
Vitamins: Pharmanex - Life Pak, Optimum Omega

Gear and Gadgets (of course)
Goggles:
Sunglasses: BBB
Runners: Brooks at the moment
Watch: Timex & Garmin Forerunner 305
Heart Rate Monitor: Timex & Garmin Forerunner 305
Wetsuit:

Monday's Training Reflections

Ok, well it hasn't begun well!!!

Tonight was meant to be the beginning of 8 weeks leading into Yeppoon HIM, hmmmm tomorrow it will be.

Talking about tomorrow, it is a 3km TT, not feeling terribly fit and enthused about running at 3km flat strap, just need to get my mind right!

The wet weather hasn't helped the overall motivation at the moment.

Week 3 - Training Begins in Ernest

This is what Week 3 entails:

Monday:
AM - Rest
PM - BTS Core Session

Tuesday:
AM - Squad: 3km TT Run
PM - Squad Swim (500m extra)

Wednesday:
AM - Run (70-90min)
PM - Squad Swim

Thursday:
AM - Ride/Swim/Ride
PM - Rest

Friday:
AM - Swim (Squad)
PM - Core/Run

Saturday:
AM - Trail Run (Squad)
PM - Rest

Sunday:
AM - Ride (Squad)
PM - Rest

Reflections - Week 2

The Monday, whilst it was meant to be a full recovery day, I decided to make an appearance at the core strength session in the evening, it wasn't pretty but I have to start somewhere. Core strength isn't my most favourite session but it is an area I have identified that I really need to pick up my act.

Tuesday evening I hit the water for my first 'serious' swim session in a very long while. A pleasing return but there is still work to be done. The muscular endurance and overall endurance just isn't there at the moment.

Wednesday evening involved a 47min run, the course was mainly hills and I ran about 9km. It was a struggle, just like the swimming in terms of the endurance aspect.

Thursday Core, didn't happen...oops! Thursday evening I coached the beginners swim course instead.

Friday morning coached the main squad in the pool.

Saturday morning was back at Mt Cootha running the trails. This is a apart of my training I always really enjoy, its tough but always find it a challenge and fulfilling.

Week 2 of the Program Wagon

This is week 2 of being back on program after about 8 weeks after IM. This weeks looks like this:

Monday:
AM - Rest
PM - Rest

Tuesday:
AM - Rest
PM - Easy Swim

Wednesday:
AM - Rest
PM - Run (30-40min easy)

Thursday:
AM - Core
PM - Rest

Friday:
AM - Swim (Squad)
PM - Rest

Saturday:
AM - Trail Run (Squad)
PM - Rest

Sunday:
AM - Ride (Squad)
PM - Rest

Training Week Reflections (June 8 to 14, 2009)

Image by Getty Images via Daylife

This was the week after the Tour and it was all about recovery. Even though it was a light training week the Tour took a lot out of me physically and mentally and I really did need the week to 'come back to earth'.

I swam on Tuesday night, completed about 1000m of easy swimming and water running which seem to help the legs.

The rest of the week didn't involve much at all and it allowed me to focus on finalising some things with work.

Back on the Program Wagon

It is the week after the Tour de Tri 24hr. And It is time to go back on to training program. Probably a little hard the take after the efforts I put in after the weekend, but it needs to be done. The week ahead involves:

Monday:
AM - Rest
PM - Rest

Tuesday:
AM - Rest
PM - Easy Swim (Squad)

Wednesday:
AM - Rest
PM - Run (30-40min easy)

Thursday:
AM - Rest
PM - Easy Swim (Squad)

Friday:
AM - Core
PM - Rest

Saturday:
AM - Swim (Squad)
PM - Rest

Sunday:
AM - Century Ride
PM - Rest

Tour de Tri 24hr (2009) Highlights

The Gear