Breakfast
2 ensures
1 bagel
1 coffee
Race day Nutrition plan
1 gel 10 min before swim
1 hammer bar imediatly on the bike
45 min blocks
45 min blocks
gel getting off bike (caffeine)
run
blocks at 30 min
gel at 1 hour
Tuesday, July 26, 2011
Still improving
Every workout I am heading in a little tired, but my speed continue to increase. My weight today was at 153 and I am really psyched with that. I should be able to maintain or decrease slightly. Not looking to get to0 low, but a 150 would be awesome. I would be right in the middle of ideal weight to height ratio. (150/68=2.2)
Swimming - I am in my third week of masters and I feeling much more comfortable. I need to work on the flip turns, but overall I feel great. I get a little anxious, but i think that will help at the races. Especially at the beggining.
Bike - I have been riding long on Sundays and running long on Sat. I get on the bike a little tired from running, but I still manage to get in the intervals. I did start to bonk this weekend, but recovered. The true test will be this weekend when I head up to the Timberman course. The goal is to ride at 200 watts for 56 miles. I am really excited to see how this goes. I could use a little more confidence and this will put my mind at ease. If I am not able to do it, I will then restructure my race plan. I am pretty sure that I will be able to pull it off!
The run is going awesome. I have been nailing the long runs and track workouts. I have been able to get in at least 13 miles 8 times this year. So much better than I have done in the past.
Swimming - I am in my third week of masters and I feeling much more comfortable. I need to work on the flip turns, but overall I feel great. I get a little anxious, but i think that will help at the races. Especially at the beggining.
Bike - I have been riding long on Sundays and running long on Sat. I get on the bike a little tired from running, but I still manage to get in the intervals. I did start to bonk this weekend, but recovered. The true test will be this weekend when I head up to the Timberman course. The goal is to ride at 200 watts for 56 miles. I am really excited to see how this goes. I could use a little more confidence and this will put my mind at ease. If I am not able to do it, I will then restructure my race plan. I am pretty sure that I will be able to pull it off!
The run is going awesome. I have been nailing the long runs and track workouts. I have been able to get in at least 13 miles 8 times this year. So much better than I have done in the past.
Friday, July 15, 2011
Feeling awesome
I don't believe I felt this good last year at this time. Besides the long rides/runs of last year, I am crushing my workouts in comparison. I have been nailing just about all my workouts and I am definitely seeing improvements. I feel that I will be going into Timberman the strongest I have ever been. I need to work out my racing strategy a little, but I think it will be my best race to date.
I started the year at 164.9 lbs and I am at 155. I actually think I will be around 152 for the race. I should be so much faster due to the weightloss.
Started masters again.
Killed the last two track workouts
Have 3 weeks of +50 mile weekend rides at power
Long runs are still strong
Swimming is improving. I feel tired at the pool, but form is clicking.
All in all, really happy with where I am at physically.
I started the year at 164.9 lbs and I am at 155. I actually think I will be around 152 for the race. I should be so much faster due to the weightloss.
Started masters again.
Killed the last two track workouts
Have 3 weeks of +50 mile weekend rides at power
Long runs are still strong
Swimming is improving. I feel tired at the pool, but form is clicking.
All in all, really happy with where I am at physically.
Monday, July 4, 2011
Physical update
I have been eating Terrible the last two weeks. The arrival of Quinn shook the boat some, but not concerned at all. That is going to improve this week. It is always hard to cut everything out all at once, so I am going to slow it down.
I believe my weight is around 157lbs. My legs feel really strong and bigger, so I am thinking that is part of the weight. I would like to get down to 154lbs or below for Timberman and Pumkinman.
I believe my weight is around 157lbs. My legs feel really strong and bigger, so I am thinking that is part of the weight. I would like to get down to 154lbs or below for Timberman and Pumkinman.
Breakout weekend
Since the arrival of Mighty Quinn, training has been pretty good. The first week was tough, but I have been all over it since. This past weekend I crushed my workouts. The lead up to the weekend was intense, so I am even more happy with the outcome.
Tuesday- Track really pushed it
Wed - Hard intervals on the bike
Thursday - Off
Friday - Tempo ride
Sat 14 mile run at 7 min pace (last mile was a cool dow)
Sunday 52 miles 20mph pace 15 min intervals at 200 watts.
Plan this week is to run Thursday long so I am fresh for Sundays ride. I want to bump it up to 20 minutes at 205.
Feeling really good and expecting big things at Timberman!
Tuesday- Track really pushed it
Wed - Hard intervals on the bike
Thursday - Off
Friday - Tempo ride
Sat 14 mile run at 7 min pace (last mile was a cool dow)
Sunday 52 miles 20mph pace 15 min intervals at 200 watts.
Plan this week is to run Thursday long so I am fresh for Sundays ride. I want to bump it up to 20 minutes at 205.
Feeling really good and expecting big things at Timberman!
Subscribe to:
Comments (Atom)