After 21 weeks of mostly consistent training I have completed my out of season training for this year. During that time I swam 27 miles, 1086 miles of biking, and 207 miles running, for a total of 1320 miles. Benchmarks for the end of this training cycle include 500 yd. swim in 0:10, bike TT 18 mph for 1:00, and 5k run in 0:25 minutes. My current 500 yd swim is 0:12:29, 60 min. bike TT 20 mph, and 5k run 0:31. As you can see I'm closing in on the 500 yd. swim; I have made the bike TT, and the 0:25 5k is within reach. Overall I am very pleased with the results and looking forward to the next training cycle.
I am now switching over to the Short Course training plan which concludes May 12 with the ITU San Diego Sprint. This is a twenty week plan from Endurance Nation and I'm plugging in at week 12. Major changes include more training sessions per week with on average 3 swims, 3 bikes, and 4 runs with an anticipated time of 11+ hours. The time needed to do the swim workouts usually exceeds the projection so 11 hours will be more like 12+ hours. I will also include strength/mobility training on Mondays and Fridays.
The workout plan for this week:
M. Swim 60 T. Bike FTP 60/Run 25 W. Run FTP 60/Swim 60
Th. Bike FTP 60 F. Swim 60 Sa. Bike V02 120/R 45 Su. Run FTP
Program design is based on further development of speed. That means tough individual sessions for me but it should help with quicker recovery and less physical stress over the long haul. I am looking forward to the next few weeks. It is my hope that for the long days this crazy Washington weather will cooperate and allow me to get outside more.
Our Tri Team is gearing up again for the next season and I am happy to be included again as an active member. We should have a good presence at local events along with several national events.
Until the next time, A Hui Hou, see you on the road.
Sunday, March 11, 2012
Monday, March 5, 2012
Off season almost over.
Lot's has been in the works since my last entry. I have committed entries to San Diego ITU in May and IMFL in November. Between those will be two local tri's and the Lake Stevens Half. Maybe some others, not sure yet. San Diego is an opportunity to set a sprint time and compare with previous seasons, maybe even qualify for Nationals. Lake Stevens 70.3 in July offers the opportunity to qualify for Las Vegas in September and IMFL hopefully a spot at Kona 2013. I also registered for the IM Hawaii lottery getting three chances this year under the new rules.
Training has been going well. Climate in the Northwest hasn't offered much in outdoor training so I've spent more time on the trainer and treadmill, in addition to the regular spin and pool sessions. Strength training usually twice a week, flexibility and mobility workouts two or three times a week. I'm getting lots of advice from Martin and Brian at the shop. Particularly helping with equipment upgrades and maintenance. Started sharing experiences and some workouts with Blue Fire Fitness. Blue Fire gives me the chance to complete workouts on the Computrainer, which has given me a little more information on performance. I've been following the OS, off season, workout from www.EnduranceNation.us. I'm just completing the 20 week program. The emphasis of the OS plan is speed improvement, "get fast now, go far later." Intervals have been at a greater intensity, I'm running faster now, faster than in many years. I have to admit this is an improvement but a painful experience.
I started the Os program the week of Nov. 28 and will complete 19 of the 20 weeks total. Following this I will start the short course plan from March to May for 9 weeks. After the San Diego race I'll shift to the Half Ironman plan finishing that with the 70.3 at Lake Stevens in July. Then after two weeks of transition I will begin the full IM plan for 14 weeks leading up to IMFL in November. This will complete a total of 49 weeks of training, a very long season.
You might think I'm a bit obsessive but for good or bad the only way I can deal with lengthy training like this is to plan out each week start to finish. And yes I am compulsive, compelled to complete each step along the way because each one is an accomplishment of its own. I listened to a webcast today about training at the end of the OS segment. One thing that I took away was, younger athletes get fast faster, older athletes try to slow down slower. Guess I'm somewhere in the middle. Though it does remind me that there is a ceiling and a reality time-line that I have to constantly deal with. I understand the implications but right now I feel like I have made good strides forward in overall fitness and skills so I try not to complain too much.
I was comparing some numbers from last season and I don't want to put too much into it I think it is important to note any indication of improvement, or why track all the workouts over time. Anyway last season during the same period up to this week I accumulated 1025 miles of training in 220 hours. This season at the same point 1175 miles in about 130 hours. A little under 1100 and a little over, not a major difference in mileage but a definite improvement in time, 45% improvement. A side note: much of the increased mileage comes from cycling. cycling is my area of emphasis so I think this is to be expected.
I don't have my next SC plan, that will come soon. The EN website doesn't let you get ahead more than a week for specifics. When I do get to download it I'll have a much better idea on how the next 9 weeks will go. I expect a significant increase in volume in all three events. Hopefully I'll be able to schedule the time and get it done. Until the next time, A Hui Hou, and I'll see you on the road.
Training has been going well. Climate in the Northwest hasn't offered much in outdoor training so I've spent more time on the trainer and treadmill, in addition to the regular spin and pool sessions. Strength training usually twice a week, flexibility and mobility workouts two or three times a week. I'm getting lots of advice from Martin and Brian at the shop. Particularly helping with equipment upgrades and maintenance. Started sharing experiences and some workouts with Blue Fire Fitness. Blue Fire gives me the chance to complete workouts on the Computrainer, which has given me a little more information on performance. I've been following the OS, off season, workout from www.EnduranceNation.us. I'm just completing the 20 week program. The emphasis of the OS plan is speed improvement, "get fast now, go far later." Intervals have been at a greater intensity, I'm running faster now, faster than in many years. I have to admit this is an improvement but a painful experience.
I started the Os program the week of Nov. 28 and will complete 19 of the 20 weeks total. Following this I will start the short course plan from March to May for 9 weeks. After the San Diego race I'll shift to the Half Ironman plan finishing that with the 70.3 at Lake Stevens in July. Then after two weeks of transition I will begin the full IM plan for 14 weeks leading up to IMFL in November. This will complete a total of 49 weeks of training, a very long season.
You might think I'm a bit obsessive but for good or bad the only way I can deal with lengthy training like this is to plan out each week start to finish. And yes I am compulsive, compelled to complete each step along the way because each one is an accomplishment of its own. I listened to a webcast today about training at the end of the OS segment. One thing that I took away was, younger athletes get fast faster, older athletes try to slow down slower. Guess I'm somewhere in the middle. Though it does remind me that there is a ceiling and a reality time-line that I have to constantly deal with. I understand the implications but right now I feel like I have made good strides forward in overall fitness and skills so I try not to complain too much.
I was comparing some numbers from last season and I don't want to put too much into it I think it is important to note any indication of improvement, or why track all the workouts over time. Anyway last season during the same period up to this week I accumulated 1025 miles of training in 220 hours. This season at the same point 1175 miles in about 130 hours. A little under 1100 and a little over, not a major difference in mileage but a definite improvement in time, 45% improvement. A side note: much of the increased mileage comes from cycling. cycling is my area of emphasis so I think this is to be expected.
I don't have my next SC plan, that will come soon. The EN website doesn't let you get ahead more than a week for specifics. When I do get to download it I'll have a much better idea on how the next 9 weeks will go. I expect a significant increase in volume in all three events. Hopefully I'll be able to schedule the time and get it done. Until the next time, A Hui Hou, and I'll see you on the road.
Tuesday, January 31, 2012
3 months later, a new beginning.
Three months later, finally a post. This will be a bit of a ramble, just trying to catch up. After my last post I spent all of November and December in SoCal giving assistance to my mother in Santa Monica. She has serious heart and lung issues and is getting on in years, 88 at her last birthday. There have been a couple of hospital stays recently and she is not able to live independently. Between me, my sister and a employed care-giver, she can stay home. While in California I was able to run and bike and had some very enjoyable training sessions in warm sunny weather. Maureen and I came home at the beginning of January. We took time to stop off in San Jose to see Emmy, BJ and Kaleo. Since then we've been home. Just had a week of snow at the end of January. Other than that, it has been fairly ordinary for Washington weather.
To review current goals I've signed up for three "A" races: San Diego ITU Sprint in May, Lake Stevens 70.3 in July, and IM Florida in November. I will also do a couple of local sprint distances and then we will see if I qualify for nationals. I finished with a rank of 658 for 2011 and I am confident to do much better this year. I am staying with my support team of Snohomish Bicycle Tri Team and H2Toe Chiropractic. I have added in Blue Fire Fitness as a resource.
My current program of training is from Endurance Nation (endurancenation.us). I am currently at week 14 of a 20 week out of season program. In March I'll start in on my short course training plan in preparation for the San Diego event. Endurance Nation provides a huge amount of resources specifically for triathlon training including training programs, race day plans, and much much more. I feel that by following this program this season I should see some significant gains based on their guidance and feedback. They are also very strong in race day on site support and have a number of training weekends for race specific training.
This week is a test week, to assess if my performance levels have increased as a result of training efforts. My earlier tests were not consistent so I can't definitively identify how much gain I have experienced but I can say that I am going faster than before. There will be another test in 5 weeks so I'll have a better idea then.
"Go fast now, go far later" is the theme of my out season training and it has been difficult. Workouts have been high intensity pushing my speed. Also, there is only minimal swimming, in fact EN requires no swimming during the out season portion. I expect to be doing all three events with the beginning of the short course plan.
My weight and strength are up, carrying about 187 right now. I expect to drop to at least 180 or less by my first race in May. I've also changed my eating program following a Paleo style diet. That means lean meat proteins, fish, poultry, lots of vegetables, fruits, nuts, some grains and dairy. I am particularly attempting to keep away from simple sugars and starches. Energy levels seem to be good and I have had plenty of it to complete my workouts. Also I am using Age-loc nutrients and anti-aging products which are excellent for the physical duress brought about with constant training. I am really looking forward to this season with the new nutritional focus.
Finally, in addition to all of this I've decided to become a certified personal trainer. I feel very fortunate to be able to have the time to pursue my avocation and thankful for those individuals who are helping me achieve my personal goals. Almost daily I have conversations with people I know or meet about the journey I'm on and their interest in doing something like it. I feel that my background in teaching and coaching is a plus and that the additional certification gives credibility to what I can do to aide others in their goals.
That completes the update and there will be more to come over the next few weeks leading up to the first race of the season. I welcome comments and contacts as more and more people find the rewards in multi-sport training and events.
To review current goals I've signed up for three "A" races: San Diego ITU Sprint in May, Lake Stevens 70.3 in July, and IM Florida in November. I will also do a couple of local sprint distances and then we will see if I qualify for nationals. I finished with a rank of 658 for 2011 and I am confident to do much better this year. I am staying with my support team of Snohomish Bicycle Tri Team and H2Toe Chiropractic. I have added in Blue Fire Fitness as a resource.
My current program of training is from Endurance Nation (endurancenation.us). I am currently at week 14 of a 20 week out of season program. In March I'll start in on my short course training plan in preparation for the San Diego event. Endurance Nation provides a huge amount of resources specifically for triathlon training including training programs, race day plans, and much much more. I feel that by following this program this season I should see some significant gains based on their guidance and feedback. They are also very strong in race day on site support and have a number of training weekends for race specific training.
This week is a test week, to assess if my performance levels have increased as a result of training efforts. My earlier tests were not consistent so I can't definitively identify how much gain I have experienced but I can say that I am going faster than before. There will be another test in 5 weeks so I'll have a better idea then.
"Go fast now, go far later" is the theme of my out season training and it has been difficult. Workouts have been high intensity pushing my speed. Also, there is only minimal swimming, in fact EN requires no swimming during the out season portion. I expect to be doing all three events with the beginning of the short course plan.
My weight and strength are up, carrying about 187 right now. I expect to drop to at least 180 or less by my first race in May. I've also changed my eating program following a Paleo style diet. That means lean meat proteins, fish, poultry, lots of vegetables, fruits, nuts, some grains and dairy. I am particularly attempting to keep away from simple sugars and starches. Energy levels seem to be good and I have had plenty of it to complete my workouts. Also I am using Age-loc nutrients and anti-aging products which are excellent for the physical duress brought about with constant training. I am really looking forward to this season with the new nutritional focus.
Finally, in addition to all of this I've decided to become a certified personal trainer. I feel very fortunate to be able to have the time to pursue my avocation and thankful for those individuals who are helping me achieve my personal goals. Almost daily I have conversations with people I know or meet about the journey I'm on and their interest in doing something like it. I feel that my background in teaching and coaching is a plus and that the additional certification gives credibility to what I can do to aide others in their goals.
That completes the update and there will be more to come over the next few weeks leading up to the first race of the season. I welcome comments and contacts as more and more people find the rewards in multi-sport training and events.
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