Well life is finally getting back to normal from a training perspective although our schedules haven gotten even more hectic as Dianne is working night and day. With the end in sight for the latter but only more build for the former, my training is about to start getting more intense.
Over the past few weeks, I have been ramping back up my hours although the focus continues to be improving quality of the training not the amount of time or miles that I am putting in. Having said that, in many cases nothing can replace actually putting miles on the legs or the arms.
Here is a website i have found which highlights the france race course. For those who have ridden at Wattsup over the last few weeks, you will know that the ride is quite nasty, these maps lay it out in detail!! As you can see, I will need to do a multitude of climbing on brimley to replicate these mountains.
I have to admit that the recent weather has given me lots to be hopeful for as the transition to outdoor training particularly on the bike is in the offing. In the meantime, all of my bike training has been happily ensconced in Wattsup, while my short runs have been on the treadmill, whereas my longer runs have been on the road.
Interestingly this year, my coach (deirdre casey) has been much more focused on speed work in my runninig and swimming, a little less so on my bike (at least thus far). This week, my two swim efforts were generally 250-400m race pace efforts interspersed with lots of 50 and 100's at speed (for me, speed is 100s sub 1:30 and 50s in the 40 second range - speed is relative!!). These workouts are generally an hour long and I typically work in about 2.5-3k per workout.
My runs this week have been tough as my right p soas muscle has been quite irritated with me and me with it. Despite this, I managed to get several runs and bricks into the workouts. I did two brick workouts, one for 20 mins after my tuesday night ride and one for 30 mins following the long indoor bike on sunday. These runs hopefully get the body conditioned to come off the bike ready to run, not an easy task when you are sitting on your butt for 5-6 hours using a different set of muscles. My speed run was 80 minutes long, with a good warm up and then a bunch of 2 minute repeats of sub 5k pace - for me about 6:30/mile equivalent. Ideally, I would like to drive this faster and also increase the speed at which I do my 1 minute or 2 minute recoveries (currently at 8 min/mile pace). My "long run" this week was 90 minutes, nothing too strenuous. The focus here has been to change up the speed to get the body feeling speed rather than simply plod out the run. In this case, a 20 minute warm up, is followed by 3x 9 and 1 minute repeats, 9 minutes slightly above race pace and 1 minute recovery. Then i do 20 minutes of 4 x5 sessions, 5minutes at hard effort, followed by 5 minutes easy, again, stressing the body but giving it lots of recovery time. Finally, i booked 10 minutes at above race pace and then 10 minutes of cool down. All good.
My rides are all done at wattsup, Tuesday night with peter oyler and sunday on a multirider basis. As highlighted above, I added a brick to both of these efforts. Tuesday nights are a great structured workout that Peter leads. This main set as 4x 11 mins, done as 5 mins at mid zone 4 +10%, which for me is currently 300 watts (i need to drive this higher between now and June!) and then 2 mins at zone 1, 2 mins at low zone 2 and then 2 mins at low zone 2. Through the 4 sessions, the focus is on driving the cadence higher. Key for me is trying to hold my cadence at 90-95 in order to give my legs a chance when I start running. On sunday, we did the back half of IM Canada, a good but not a particular tough effort. However, given the run workout the day before, the psoas was acting up and made the bike effort a little tougher.
Finally, after all of that specific effort i spend some time at a yoga studio on a weekly basis. One area that isn't addressed here is strength work. Some of that is included week to week, but nothing extensive at this point.
Taken together a good week. I have started planning on running to and from work in order to get more road time on my legs.
Well that is all, nothing really exciting yet, but that is what training is all about.