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