IMMT Training Recap {Week 12}

photo 1 (35)

According to the Countdown App on my iPhone, as of today, I have 75 days until Ironman Mont Tremblant! Now that we are in June, it’s becoming more and more real. After June comes July… then August… then (eek) my first Ironman! I have twelve weeks (including this week) until the race. I also have my first race of the season in just under two weeks now. I’m excited to see how far I have come since last year and I hope to set a PR!

photo 2 (36)

View on my run yesterday!

Total hours last week: ~ 13 hours
Weeks until IMMT: 12
Weeks until Patriot Half Ironman: < 2

Rest Day (no endurance work, long hike the day before)
TRX Full Body Workout (upper and lower)

Bike 1:30 Tempo Ride (Z2 HR)
Run: 30 min ( Z2/Z1 HR)

Swim Intervals at Masters Practice
Run 20 min recovery pace
Strength & core work 30 minutes

Bike Tempo Ride (w/ 2 x 20 low cadence at Z2 HR)
Run 48 minutes with hill repeats

Swim 2800 yards at Masters Practice

Bike 3:05 (Z1, Z2 HR ride)
Run 30 min brick run

Bike 45 min (with 10 x 30 second sprints inserted in middle of workout)
Run 1:04 (Z1/Z2 ride)
TRX Upper Body workout

Recap: This past week was a tough one! I am adding in more volume and more intensity. Let’s just say by Sunday night I was ready to crash.. head on pillow… out cold. Starting with the beginning of last week, I took a ‘rest day’ on Memorial Day. We hiked for 6 hours on Sunday and by Monday my legs were toast. I decided to take it easy on Monday and rest my body. I did some TRX exercises to get the legs and arms moving, but nothing too strenuous. What I love about TRX is how you can bring your workouts outside! I just hook my TRX to my garage door and do my workouts on the patio

photo 3 (22)

Oliver likes to hang out with me while I train

By Tuesday I was back at it with my training, and getting into Zone 2 heart rate intervals, bring on the sweat!

photo 4 (19)

Here’s an example of one of my Zone 2 workouts- Tuesday, I did this tempo ride on my indoor trainer:

1:30 total ride time:
20 minute warm up @ Z1 HR
Main Set: 2 X (20 min @ Z2, 5 min @ ZR/Z1) *For the 2 x 20 min at Z2, I had to keep a cadence at 90+ RPM and HR at, 140-150 bpm
Cool down at Z1

As much as I love to be outside, staying on the trainer for these shorter rides allows me to really focus on my cadence and heart rate. All of my training is heart rate focused (not power focused). QT2, my coach/training program, uses heart rate as the number one metric for all athletes (age groupers and pro’s alike). Before joining QT2 I did not realize how important heart rate is to training and racing.. now I am a slave to my Gamin heart rate monitor… I actually feel like it’s a part of my body.

012a271bb6952ec9d71240c97c604680How am I feeling? Last week made me realize how much stronger and faster I’m getting. I am gaining a lot more confidence on the bike, thanks to hours and hours of being on my trainer all winter. I have actually only been on three outdoor rides all year (sounds crazy I know), but my weekends have not lined up (weather wise or plans wise) to get outside. I also love the controlled environment of being on my trainer and keeping my heart rate where it needs to be. It’s really hard to keep a steady, consistent heart rate outside, thanks to hills, stopping at intersections, etc. I find that if I am scheduled to do a ‘Zone 1 heart rate’ bike ride, I cannot for the life of me keep Zone 1 while riding outdoors. I live in an area with tons of hills and it’s not easy terrain to ride on. The roads at perfect for a Zone 2 / Zone 3 day, but it’s really hard to ‘take it easy’ where I live. I did get outside on Saturday however, since I was incorporating some Z2 intervals into my ride AND it was so nice out! I actually started on my trainer, and could not stand to look at the clear blue sky from indoors any longer. I switched out my back tire, threw on my helmet and hit the road for two additional hours. It felt so great to get outside! One thing I did not realize is how freakin’ windy it was.. gusty strong winds. Despite the wind, I was really happy to see my speed on the bike and how I was able to maintain it for the two hours on the road. I averaged about 19.5 mph, with head winds, and I was psyched! It’s hard to tell when on the trainer how you will apply your speed indoors, and I was pleasantly surprised. Not only that, but it feel ‘effortless’ to go at that pace (yay!). Running has always come natural to me, but biking has not. I am always happy to see improvements in the saddle and it proves that hard work and persistence pays off.


Foot injury update: The pain in my left heel is still there (unfortunately). The podiatrist has deemed my injury as basically ‘chronic’ but he’s not saying it just yet. What we thought was Plantar Fasciitis in the beginning is actually more of a Fasciosis. From what I understand, this means it is a ‘soft tissue injury’ not a ‘muscle injury.’ Given that it’s a soft tissue injury and the actual tissue is damaged/dead, I finally know how to treat it (heat, NOT ice) and gentle self-massage. The heat seems to be working and I am in less pain than I was a few weeks ago. The good news is, according to the doctor, training for and racing the Ironman should not (knock on wood) make things worse. However, it definitely won’t make it better and the only thing that might make it go away, long term, is shock wave therapy… let’s just hope the heat treatment continues to work.

How was your training last week?

Do you train with Heart Rate or Power primarily?

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  • Reply Abby June 2, 2014 at 6:29 pm

    Another awesome week in the books! I think it’s smart to do certain training on your bike trainer. I rode outside as often as I could, but just went at leisurely paces regardless how long my ride was. The trainer can be so focussed!
    That’s not good news about your foot, but not terrible either to know that continuing to train and race won’t make it worse. I hope the treatment continues to work!
    I’ve never trained with hr or power! I hear so much about HR now, but I don’t like being a slave to my watch! Once I can run again, I’d be happy to never care about pace or hr and just be able to run!!

    • Reply Kristin June 3, 2014 at 8:16 pm

      Thanks Abby! These weeks are just flying by. I wish I could go at a leisurely pace outside, but it’s so hard to do! Yes, the trainer can be so focused and so specific, I think that’s why I like it so much.

      The thing with my foot is going to drive me crazy. I wish I knew what caused it in the first place and I just want it to go away… probably the most frustrating injury I’ve ever had.

      Wow, I can’t believe you’ve never trained with HR, especially for your Ironmans.. but obviously you know how to listen to your body during a race:) I like having the training metrics, but it also drives me totally crazy at times. I hope you can run again soon!

  • Reply Courtney @The TriGirl Chronicles June 2, 2014 at 6:53 pm

    I like heart rate training, but I haven’t retested my zones since like mid winter and I can tell they’re way off. LT testing is super unfun though, so I’ve been putting that off. Great week! And only being 12 weeks away is crazy because that time goes fast!

    • Reply Kristin June 3, 2014 at 8:12 pm

      I did LT testing in college, as an Exercise Physiology major… no fun is right! I can’t believe I’m only 12 weeks away… it’s insane!

  • Reply Tami June 2, 2014 at 10:23 pm

    What type of trx program do you follow

    Riding outside has been tough for everyone this year, even Andy Potts mostly rides on his trainer

    • Reply Kristin June 3, 2014 at 8:11 pm

      I follow a program for my coach… I do upper and lower body TRX circuits. There are tons of youtube videos with TRX workouts, check them out! It’s a great total body workout. Happy to know that about Andy Potts, honestly makes me feel a lot better!

  • Reply Kecia June 3, 2014 at 12:37 pm

    AWESOME week!! I love TRX and actually teach it through our Parks and Rec department 🙂

    I have always trained with HR until about 3 months ago when I purchased my power meter. Unfortunately I was only able to really use it for about 1 month before I got injured and have been able to cycle, but not push any intensities much on the bike. I’m on the mend and looking forward to getting back to pushing the power to see how I improve 🙂

    • Reply Kristin June 3, 2014 at 8:10 pm

      Thank you Kecia!! Isn’t TRX awesome? I would love to get certified to teach it, I really enjoy it. I hope you get better soon, and I’m glad to hear you are on the mend. I hope to train with power one day (but those meters are so expensive!)

  • Reply Kristen @ Glitter and Dust June 4, 2014 at 2:13 am

    75 days? That’s it. Well, hopefully it doesn’t go by too fast (as summer always does). I am totally digging the pink helmet. I want a pink helmet! I am pretty attached to my heart rate monitor as well. My coach insists that I train with power, but I would much rather focus on the way my body reacts and feels. Some days I am definitely more “powerful” than others. Wishing your foot happy healing. Injuries and illness are always SO frustrating to deal with (I still have this dang bronchitis).

    • Reply Kristin June 4, 2014 at 3:36 pm

      I know it’s getting so close, it’s crazy. 75 days seems long, but it’s really not. I’m seriously obsessed with my pink helmet! It was on back order and finally arrived a few weeks ago. It’s a Rudy Project helmet if you are interested. I also like how it’s nice and bright for cars to see. I think training with HR is a great way to learn how to listen to your body. I have never trained with a Power Meter, except for on a spin bike. Even though I don’t have a power meter on my tri bike, I can definitely tell when I’m feeling more or less powerful. Thank you… I hope my foot heals, it’s very frustrating. I hope your lungs are feeling stronger each day!

  • Reply Nicole June 4, 2014 at 4:57 am

    Great week! It’s awesome that you keep up the strength training too – I ended up letting it go during ironman training. That bike speed is solid!!!! Biking also does not come naturally to me so I’d be super excited to have a training ride that fast! Keep it up!!!

    • Reply Kristin June 4, 2014 at 3:41 pm

      Thank you! As hard as it is to keep up with strength training, I really try and fit it in a few days/week. My coach has me doing more TRX these days, but I really miss the weights! I actually will look forward to pumping iron post Ironman:) Thank you so much, I’ve been working HARD on the bike, so it’s nice to see results!

  • Reply Leslie @ Triathlete Treats June 6, 2014 at 3:09 pm

    Another awesome week!!! That is so great that you have a TRX and you can just move it around!!! I have incorporated strength training this season. I think that it has helped a lot!!
    I have never trained with HR but I kind of wish I did! I have a power meter on my bike but I am still getting used to using it. I like using it while I am on the trainer but it is too hard to use when I am outdoors! I think I get more out of trainer rides then I do on short outdoor rides!
    I am so sorry about your heel! I hope it feels better SOON!!!!

    • Reply Kristin June 10, 2014 at 8:50 pm

      Thank you! Yes the TRX is great in the sense that you can take it pretty much anywhere. Strength training makes a big difference. I do miss lifting heavier weights, but doing mostly body weight strength training seems to be working well with IM training. I look forward to getting back into the weights post Ironman. I also think I get more out of trainer rides… I also love how they are more sweaty, I feel like I’m doing more! Thank you for your comment about my foot, I hope it gets better soon as well… very frustrating.

  • Reply erin June 9, 2014 at 6:00 pm

    Awesome week, lady! Thanks for the reminder that I have to get my own TRX set-up! I never thought I’d say it, but after the winter on the trainer, I really started to like it, too. It’s perfect for super focused intervals and even the short workouts pack a powerful punch. I’ve always been a strong cyclist, but made huge gains thanks to recent months on the trainer. It’s been fun to see it transfer to riding outside! I train with power, but wore my HR strap yesterday to gauge where I’m at… was pleasantly surprised at how low it was! Happy training!

    • Reply Kristin June 10, 2014 at 8:41 pm

      Thank you Erin! Yes, TRX is awesome! I love putting it outside (way better than in the basement). Honestly, I love the bike trainer, I’m glad you do too! You can really get a good sweat on and it’s great for intervals. I’m jealous you’ve always been a strong cyclist. For me, it’s been my crutch (running is my strongest). With hard work on the trainer though, I think I have really improved! I agree, it’s so much fun to see the transfer to outside, I have been pleasantly surprised. I hope to train with power one day, it would be great to add that into my training. Hope you’re having a great week!

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