Without finding some sort of balance the training becomes a real struggle. Finding an equilibrium is important for allowing every athlete (first timer to professional) to achieve their goals. It is finding a balance within each training session, a balance in nutrition and hydration, a mental balance, a balance of time, and finally a balance of finances. That's a lot of things to think about and get your head round!
I have had it good for the last 3 weeks, I've been on holidays and it's been easy to find this balance having not to worry about work. Things are about to change. For weeks 24, 23 & 22 I have had a 100% completion rate of training session (and a bit more). Week 21 has been a different story, whilst it hasn't been a horror week, I have missed 2 sessions which I guess isn't a big issue in the scheme of things but I have made a commitment to consistency of training from the start of the campaign to race day. Without this consistency throughout the campaign the sub 10hrs isn't going to happen.
Week 22:
Bit of wet week. The 2 cycle session (Wednesday and Friday) were spent indoors on the wind trainer, both 2 hr sessions working on strength endurance.
The sessions looked like:
10min easy spin warm up
10 x 7min efforts with 3.5min recovery in between. (53/12)
The first 5 were in a resistance of 2 of these, the last 3 were in TT position.
The last 5 were in a resistance of 3 #1 was out of the saddle the next 3 were TT and the last was sitting up.
10min easy spin warm down
Plenty of focus was on recovery this week with lots of stretching after session and a number of dips in the wheelie bin (my new ice bath)
The pool work is continuing and it's really got to be about patience and persistence with the swimming. At times a touch of frustration creeps in with the swimming but there is no need to panic just yet....there are still 21weeks of swim sessions to go.
The legs are still moving reasonably this week. There has a bit of Plantar Fasciitis hanging around the left foot and there has been some quick action in ensuring it doesn't get any worse.
The 'home' treatment involved a numbers of strategies:
- Icing (with a frozen bottle of water)
- Stretching
- Heel Lifts
- and wearing my orthotics all the time.
Week 22 Stats:
Week 21:
This week was the first of many in juggling the work, life, training balance. There is a real importance of setting up a routine to ensure the truck stays balanced and keeps going in the right direction to successfully reach the destination.
There is need to appreciate the worth of lists....to-do lists and gear lists. Once a routine of training is established these lists are handy in ensuring that the right gear is put in the car for the week both training gear and clothes for work etc. There have been one occasion when I have had to wear bright yellow shoes with my work gear because I forgot to pack my shoes for the day....oops!
Training early this week was solid! The core felt comfortable and pushed the boundaries a little more this week.
The core session mostly looks like this:
Push-ups - 8 x 12sec (8 push ups) 18 sec recovery
Squats - 8 x 35sec with 25sec recovery
Prone hold - 8 x 45sec with 30sec recovery
One leg Prone hold - 6 x 30sec with 30sec recovery
Single leg squats - 10 x 30sec with 10sec recovery
Crunches - 8 x 20sec (16 crunches) with 20sec recovery
Resistance Band Twists - 10 x 30sec with 10 sec recovery
Bicycle Crunches - 8 x 20sec (30 crunches) with 20sec recovery
Gym Ball balance - 6 x 1min with 10sec recovery
Obliques Crunches - 8 x 20sec (14 crunches) with 20sec recovery.
Monday and Tuesday's run session were easy. It is been a real focus to ensure these are done at an easy pace. It has been a goal to keep the HR below 120 bpm and the pace above 5:15m/k.
Wednesday was a bit of right off in terms of training, these things happen. I was rather disappointed in not being able to make it the Pilates.
The rest of week was solid! Which included a brutal swim session on Thursday night which was just bands. Brutal but definitely worthwhile and my swimming is better for it!
The cycling on the weekend was a Nebo ascent then to continue on to make up 4hrs in the saddle. This was positive session, whilst climbing isn't my 'thing' its the benefit of the hill climbing and strength training that I need to know is going to benefit the bike in Busso.
Sunday was the first of many long runs, 1hr 50min. It was a great run, I tried to really focus on keeping it easy. In the end I gave up on the HR with the Garmin giving me HR's all over the place and ended up just worked on perceived effort. Ended up with a negative split. Avg Pace: 5:06m/k and Avg HR: 146 bpm, completing just over 21km.
Week 21 Stats:
This comment has been removed by the author.
ReplyDelete