What happened this week?
1. Goal was to ride for 60 minutes each day Monday through Friday. I did it Monday through Thursday, then had to watch Paul Friday morning when he woke up early. I did the ride on Saturday morning, so I met that goal.
2. Run 15 miles. I got in 14 miles. Missed the Saturday run when Paul woke up early (again!) and couldn't run after the bike. Was going to run during a BEAUTIFUL Saturday afternoon, but I took a nap instead. I was really tired and really cranky. I very rarely take a nap, and I can't remember when the last time I took a nap was. Original goal from the annual training plan was 20 miles this week, but I dropped it to 15 miles to avoid any injuries from too much volume too fast. So far so good. Next week is 20 miles. I had absolutely no problems this week.
3. On Slowtwitch, I saw a post that included the opportunity to demo an Adamo road saddle. I pm'd him, and he'll send me some details. I'm pretty excited about it.
4. I got a blue-lamp this weekend, and I'm going to use it for the hour in the morning while I'm biking. I generally have lots of trouble getting up in the morning during the winter, and more trouble getting going when I finally wake up. I hope that this solves the problem.
5. I'll drop my handlebars by one spacer after I get done with this post. With no problems all week from the change in the cleat position, I'm going to call that a good change, so I'm ready for the next change....dropping the handlebars.
6. I also got some Acai and Green Tea drink mixes to drink during the day. I've been using an Acai powder for about 10 years (before the big hype started), and the Green Tea is always something I've thought of. Today at Costco, I saw some handy drink mixes that I'll try out.
7. Ski season is about two months away!
Sunday, October 18, 2009
Tuesday, October 13, 2009
Initial changes for this base period
I've made a few changes to incorporate into this base period and see what happens.
1. Moved bike cleat positions to all the way back. I've read a few things about cleat position, and being a relative newbie (only two seasons in the books), I still have a lot to learn about the bike leg in tri. I moved my cleats all the way back, thus moving my foot further forward on the pedal, which is where I feel I have the most power on my mountain bike. I'm clearly lacking straight-up power on the bike, so this is my priority change this year. With two one-hour trainer rides in after this change, I feel good about it. My worry now is injury, but initially I don't think it will be a problem. After two one-hour rides, I can feel a bit of soreness in the upper quads that I've never felt before, so the forward-foot position definitely changed my angle of power in a way that I like. Not sure how it affects my hamstrings yet, but what I've read says it should make the run easier.
2. I want to get an ISM Adamo saddle. I'm riding on the stock Giant saddle right now, and I feel like I could put more weight on the seat if I wasn't worried about parts going numb and getting permanent damage. The Adamao saddle looks like it will allow me to solve this dilemna. I'm looking at the road saddle right now...it's about $160! Ouch.
3. I turned up the resistance on my trainer by a half-turn beyond where I ended in March. I remember thinking that the resistance was harder on the road than on the trainer when using the same gear. I'm probably still a beat easier on the trainer than the road for the same gear, but I want to give some time to adapt to riding every day before I worry about this more. I'll leave it where it's at til the end of November and then crank it up another half-turn and evaluate from there.
4. My upper body position feels ok right now, but I'm thinking about lowering the stem by one spacer position.
1. Moved bike cleat positions to all the way back. I've read a few things about cleat position, and being a relative newbie (only two seasons in the books), I still have a lot to learn about the bike leg in tri. I moved my cleats all the way back, thus moving my foot further forward on the pedal, which is where I feel I have the most power on my mountain bike. I'm clearly lacking straight-up power on the bike, so this is my priority change this year. With two one-hour trainer rides in after this change, I feel good about it. My worry now is injury, but initially I don't think it will be a problem. After two one-hour rides, I can feel a bit of soreness in the upper quads that I've never felt before, so the forward-foot position definitely changed my angle of power in a way that I like. Not sure how it affects my hamstrings yet, but what I've read says it should make the run easier.
2. I want to get an ISM Adamo saddle. I'm riding on the stock Giant saddle right now, and I feel like I could put more weight on the seat if I wasn't worried about parts going numb and getting permanent damage. The Adamao saddle looks like it will allow me to solve this dilemna. I'm looking at the road saddle right now...it's about $160! Ouch.
3. I turned up the resistance on my trainer by a half-turn beyond where I ended in March. I remember thinking that the resistance was harder on the road than on the trainer when using the same gear. I'm probably still a beat easier on the trainer than the road for the same gear, but I want to give some time to adapt to riding every day before I worry about this more. I'll leave it where it's at til the end of November and then crank it up another half-turn and evaluate from there.
4. My upper body position feels ok right now, but I'm thinking about lowering the stem by one spacer position.
Sunday, October 11, 2009
Biking consistently, no running
A review of the week:
I biked each day of the week except Monday morning, when the alarm volume was down. I got in 45 minutes easy (Zone 2, Average Heart Rate 120), and it feels really good.
I didn't get in any runs because I was working through lunch. Lots going on as we do final preps for vaccination clinics for H1N1.
Saturday I spent the day on the Madison River in Yellowstone National Park trying to catch some of the big browns that are going up from the lake for spawning. I didn't even get a bite, but I spent the day in the park in October and on the water which was the primary mission. I did catch a nice nap on the riverbank, though! We started the morning at 1000 with 9 degreees (yes, only one digit!) but it didn't feel that cold. It warmed up a bit through the day, maybe to 20 degrees. I managed to stay warm all day with two sets of SmartWool socks and two SmartWool long-sleeve shirts. I LOVE SMART WOOL! I was as warm on a nice summer day while taking the nap.
This week I go up to 60 minutes on the bike, and I still want to get in the runs, but I think I'll back off a bit on the run mileage to 20 miles this week because I didn't get in any miles last week and the increase of bike volume.
After this week, I should have my body clock effectively changed to get up at 5 and to bed at 9:30. I'm certainly feeling more tired at night, and it's getting easier to get up at 5 as I find a nice routine to go through in half-sleep.
My weight is managing to stay down somehow, but I have to watch what I eat now, for sure. I'm flirting with 180, but I want to stay down around 176-178. And it's not even close to Thanksgiving and Christmas yet!
I biked each day of the week except Monday morning, when the alarm volume was down. I got in 45 minutes easy (Zone 2, Average Heart Rate 120), and it feels really good.
I didn't get in any runs because I was working through lunch. Lots going on as we do final preps for vaccination clinics for H1N1.
Saturday I spent the day on the Madison River in Yellowstone National Park trying to catch some of the big browns that are going up from the lake for spawning. I didn't even get a bite, but I spent the day in the park in October and on the water which was the primary mission. I did catch a nice nap on the riverbank, though! We started the morning at 1000 with 9 degreees (yes, only one digit!) but it didn't feel that cold. It warmed up a bit through the day, maybe to 20 degrees. I managed to stay warm all day with two sets of SmartWool socks and two SmartWool long-sleeve shirts. I LOVE SMART WOOL! I was as warm on a nice summer day while taking the nap.
This week I go up to 60 minutes on the bike, and I still want to get in the runs, but I think I'll back off a bit on the run mileage to 20 miles this week because I didn't get in any miles last week and the increase of bike volume.
After this week, I should have my body clock effectively changed to get up at 5 and to bed at 9:30. I'm certainly feeling more tired at night, and it's getting easier to get up at 5 as I find a nice routine to go through in half-sleep.
My weight is managing to stay down somehow, but I have to watch what I eat now, for sure. I'm flirting with 180, but I want to stay down around 176-178. And it's not even close to Thanksgiving and Christmas yet!
Wednesday, October 7, 2009
Answering Joe Friel's season summary questions
I occassionally read Joe Friel's blog (he wrote the Triathlete's Training Bible). He provides some season summary questions at http://www.trainingbible.com/joesblog/blog.html in the Sept 27 post. Here are the questions and my answers:
1. What was the high point of your season? Why does this stand out for you? Was it what you thought it would be at the start of the season?
High point was probably the Rexburg Race when I did what I expected to in terms of times (after reviewing the course and changing my expected / goal times). The swim and bike and run went almost exactly as planned. I like it when things come out as planned. This is NOT what I thought it would be at the beginning of the season, which I thought would be meeting seasonal goals at the Bear Lake tri.
2. What was your greatest disappointment? Why did this happen? Is there anything you could have done to have avoided it?
Greatest disappointment was the Bismarck Tri because the swim was taken out and then I blew out my calf. I don't think I could've changed anything because I can't control the race, and I stretched considerably more than normal because I was worried about it happening. I guess I could have gone slower on the initial run, but I did back off when I started feeling the calf start to go out.
3. Looking back, do you think you trained as wisely and as hard as you could have trained?
I trained wisely but not consistently enough. I certainly trained hard enough when I did a workout. My bike training was consistent, but my run training was fairly inconsistent and I didn't hit the track and bricks like I had planned. This was because I was putting family before triathlon, and I don't have any problems with this. I had scheduled inappropriately more than anything, and I'm changing that this year by getting up in the morning and changing my body clock by about two and a half hours (up earlier, to bed earlier)
4. What is the one thing you most need to work on for next season in order to perform better?
Actually two things: The run needs to be much more consistent with the track workouts (actually do them!), simply running more, and doing more bricks (even just a one-miler off the bike). I need to swim a bit more to get down to the 20min mark, focusing on my new-found good form and pushing the entire race.
5. What would you most like to accomplish next season? Is it a good stretch and yet within your reach if you do things right?
I want to hit a 60-minute 40k bike. That is a very good stretch (10-12% improvement, depending on the course) but I think within my abilities if I am consistent in training and go hard enough in the race (not worried about what it does to my run).
1. What was the high point of your season? Why does this stand out for you? Was it what you thought it would be at the start of the season?
High point was probably the Rexburg Race when I did what I expected to in terms of times (after reviewing the course and changing my expected / goal times). The swim and bike and run went almost exactly as planned. I like it when things come out as planned. This is NOT what I thought it would be at the beginning of the season, which I thought would be meeting seasonal goals at the Bear Lake tri.
2. What was your greatest disappointment? Why did this happen? Is there anything you could have done to have avoided it?
Greatest disappointment was the Bismarck Tri because the swim was taken out and then I blew out my calf. I don't think I could've changed anything because I can't control the race, and I stretched considerably more than normal because I was worried about it happening. I guess I could have gone slower on the initial run, but I did back off when I started feeling the calf start to go out.
3. Looking back, do you think you trained as wisely and as hard as you could have trained?
I trained wisely but not consistently enough. I certainly trained hard enough when I did a workout. My bike training was consistent, but my run training was fairly inconsistent and I didn't hit the track and bricks like I had planned. This was because I was putting family before triathlon, and I don't have any problems with this. I had scheduled inappropriately more than anything, and I'm changing that this year by getting up in the morning and changing my body clock by about two and a half hours (up earlier, to bed earlier)
4. What is the one thing you most need to work on for next season in order to perform better?
Actually two things: The run needs to be much more consistent with the track workouts (actually do them!), simply running more, and doing more bricks (even just a one-miler off the bike). I need to swim a bit more to get down to the 20min mark, focusing on my new-found good form and pushing the entire race.
5. What would you most like to accomplish next season? Is it a good stretch and yet within your reach if you do things right?
I want to hit a 60-minute 40k bike. That is a very good stretch (10-12% improvement, depending on the course) but I think within my abilities if I am consistent in training and go hard enough in the race (not worried about what it does to my run).
Saturday, October 3, 2009
2010 Annual Training Plan done
Below is my updated training plan for the 2010 season, starting Monday, Oct 6. This is the overall plan that doesn't address details. I have a more detailed list of objectives and "how to meet the objectives" that I won't be posting because it's pretty long and requires alot of reformatting to go into this blog and be readable. I do think that the schedule supports the objectives and tasks to meet the objectives.
Overall Winter 09-10 Training Objectives:
- Maintain bike base and increase leg muscles to allow improvement of bike speed for 40k distance beginning in March.
- Keep weight under 178 pounds to help get to 170 during the summer.
- Improve running cadence to average of 84.
- Make new found swim form a habit.
- Backcountry skiing when snow is good.
- Lose the fat.
- Change my body-clock to sleeping 2100 – 0500, which is eight hours to set up morning workouts next summer.
- Make sure family has priority not just in words but in actions.
October - December Schedule
-Bike Trainer five mornings per week.
- Build up to 60 minutes by mid-Nov.
- Mid-Nov to end of Dec: Mix 90 minute rides with 60 min rides plus 30 minute gym/swim.
- Run 24 miles per week.
- Weather is not an excuse. With really bad weather, 10 mins on elliptical = 1 mile.
- Swim twice weekly (2x1000) beginning mid-November for maintenance and feel.
- Volume/intensity picks up in February because I burn out kind of quickly on the swim training.
- Weights start in mid-November after a solid base on the bike is formed.
Weekly goals for Oct - Dec period:
- Consistency is the key. Get up every weekday at 0500 and do it. Weekends = 0600.
- Keep Friday morning weight below 178.
- Get to sleep at night. To bed at 2130.
- Swim: 2000 yards (starts after Thanksgiving Break, 1,000yds per week begins first week of Nov)
- Bike: 240 minutes any effort, including MTB (only uphill counts) on weekends (after buildup to 45mins/day in mid-Oct)
- Run: 24 miles (starts 5 Oct)
Jan - Spring Break
- Bike trainer five mornings per week, mixing 60min rides + gym/swim and 90 min rides.
- Increase runs to 30 miles/week. Should be getting close to natural cadence of 84 by end of this period.
- Swim volume and intensity picks up in February. Details TBD.
Spring Break - end of April
- Start riding outside. Change up morning, lunch, and evening schedules to allow for bike in the sunlight outside. Increase intensity.
- Continue lifting, but cut it to twice weekly.
- Swim intensity increases, volume remains the same.
- Running = 30 miles per week. Start a long run with Paul in cruiser.
- Bike tune-up for outdoor safety.
May - Idaho Championship Race (mid-July)
- Race specific training. Hills and high intensity.
- More bricks. Twice weekly run 2-3 miles off the bike at 6:30 miles.
- Swim OWS twice weekly at Jensen's Grove.
- Long run once weekly (9 miles?) with Paul in cruiser.
July - Rexburg Race (mid-August)
- Race specific training. Continue high intensity bike training.
- Continue bricks. Twice weekly run 2-3 miles off the bike at 6:25 miles.
- Bike Terry Hill x3 for morning workouts. This is a roughly 45 minute workout.
- Basic swimming workouts.
August - Bear Lake Race (mid-Sept)
- Race specific training.
- Continue bricks. Twice weekly run 2-3 miles off the bike at 6:20 miles.
- Bike the Inkom TT route. This is a nearly perfect simulation of the Bear Lake course.
- Swim 3x2000 weekly. 1x2000 (endurance), 3x600 (muscular endurance), 7x300 (speed/power)
Overall Winter 09-10 Training Objectives:
- Maintain bike base and increase leg muscles to allow improvement of bike speed for 40k distance beginning in March.
- Keep weight under 178 pounds to help get to 170 during the summer.
- Improve running cadence to average of 84.
- Make new found swim form a habit.
- Backcountry skiing when snow is good.
- Lose the fat.
- Change my body-clock to sleeping 2100 – 0500, which is eight hours to set up morning workouts next summer.
- Make sure family has priority not just in words but in actions.
October - December Schedule
-Bike Trainer five mornings per week.
- Build up to 60 minutes by mid-Nov.
- Mid-Nov to end of Dec: Mix 90 minute rides with 60 min rides plus 30 minute gym/swim.
- Run 24 miles per week.
- Weather is not an excuse. With really bad weather, 10 mins on elliptical = 1 mile.
- Swim twice weekly (2x1000) beginning mid-November for maintenance and feel.
- Volume/intensity picks up in February because I burn out kind of quickly on the swim training.
- Weights start in mid-November after a solid base on the bike is formed.
Weekly goals for Oct - Dec period:
- Consistency is the key. Get up every weekday at 0500 and do it. Weekends = 0600.
- Keep Friday morning weight below 178.
- Get to sleep at night. To bed at 2130.
- Swim: 2000 yards (starts after Thanksgiving Break, 1,000yds per week begins first week of Nov)
- Bike: 240 minutes any effort, including MTB (only uphill counts) on weekends (after buildup to 45mins/day in mid-Oct)
- Run: 24 miles (starts 5 Oct)
Jan - Spring Break
- Bike trainer five mornings per week, mixing 60min rides + gym/swim and 90 min rides.
- Increase runs to 30 miles/week. Should be getting close to natural cadence of 84 by end of this period.
- Swim volume and intensity picks up in February. Details TBD.
Spring Break - end of April
- Start riding outside. Change up morning, lunch, and evening schedules to allow for bike in the sunlight outside. Increase intensity.
- Continue lifting, but cut it to twice weekly.
- Swim intensity increases, volume remains the same.
- Running = 30 miles per week. Start a long run with Paul in cruiser.
- Bike tune-up for outdoor safety.
May - Idaho Championship Race (mid-July)
- Race specific training. Hills and high intensity.
- More bricks. Twice weekly run 2-3 miles off the bike at 6:30 miles.
- Swim OWS twice weekly at Jensen's Grove.
- Long run once weekly (9 miles?) with Paul in cruiser.
July - Rexburg Race (mid-August)
- Race specific training. Continue high intensity bike training.
- Continue bricks. Twice weekly run 2-3 miles off the bike at 6:25 miles.
- Bike Terry Hill x3 for morning workouts. This is a roughly 45 minute workout.
- Basic swimming workouts.
August - Bear Lake Race (mid-Sept)
- Race specific training.
- Continue bricks. Twice weekly run 2-3 miles off the bike at 6:20 miles.
- Bike the Inkom TT route. This is a nearly perfect simulation of the Bear Lake course.
- Swim 3x2000 weekly. 1x2000 (endurance), 3x600 (muscular endurance), 7x300 (speed/power)
Healthy Eating!?!?!?!?!?
This is officially the end of the 2009 season. More on that later.....First, let's talk about food.
Nutrition is a key element of triathlon. How do you get your kids to eat healthy? Put them by some fresh apples! Paul loves helping us collect the apples off our tree. He samples each as he crawls along. He also loves to inspect each and every apple by picking them up off the ground or taking them out of the bag, one by one. Crazy kid!
I like apples!
Nutrition is a key element of triathlon. How do you get your kids to eat healthy? Put them by some fresh apples! Paul loves helping us collect the apples off our tree. He samples each as he crawls along. He also loves to inspect each and every apple by picking them up off the ground or taking them out of the bag, one by one. Crazy kid!
I like apples!
This apple passed the official taste test.
This morning's breakfast of champions. Cinammon rolls, egss, and long and thick pieces of bacon! And some super strong coffee. Of course, Paul had his basic breakfast of Cheerios and bananas.
Now onto some serious stuff. This is the last week of the 2009 season. While reviewing the training plan, I saw that my goal was to hit 80% of the training schedule and workouts I put together. I actually did that most of the season.
Last night I updated my philosophy and annual training plan for the 2010 season, which begins on Monday. I'm not doing much of a transition period because that is what I did most of September. I'm moving right into a base training period that consists of morning bike trainer rides and consistent running. October through December is pretty solid right now, and I have concepts for Jan-March, April-June, and then race-specific preps for races in July, August, and September. The plan progresses well from a base period Oct - March, and then it rolls into some higher intensity stuff after the universit Spring Break, and ends with race-specific training in July, August, and September.
Here's to the next 12 months of triathlon adventure!
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