Back to the Grindstone

I’m here!  Sorry, I’ve been terrible about blogging the past couple of days.  I was pretty busy over the weekend doing wedding planning stuff and didn’t have quite as much time for working out as I would have liked.  I only got in about a half hour easy bike ride (all in Zone 1).  I’m not too torn up about it though, I still consider that part of my week “off” after the race.  But now it’s time to get back to the grindstone.  Yesterday, I did 45 minutes of weight training- the usual consisting of some core work and then full body workouts.  Then I ran a mile on the treadmill and walked some to cool-down.

I’ve almost got my training plan for the next 18 weeks figured out.  I’m using Joe Friel’s guide to create an annual training plan in The Triathlete’s Training Bible.  I’ve just truncated it to fit the last weeks of this season for me.  If things go well with it, I expect I’ll use it for my next year’s training as well, with the end goal of possibly doing a half-Ironman in the fall.  We’ll see.  The first step was to determine goals and figure out how many annual training hours I can complete.  I based my program on 450 annual hours.  My three main goals are:

1. Complete the Olympic distance triathlon in 3:40.

2. Improve my run speed to be able to run a 10K at a 9 minute mile pace.

3. Improve bike strength to be able to sustain a 90+ cadence for at least 60 minutes.

Based on these goals and the annual training hours, I’ve broken down my schedule into six different periods- two base periods, two build periods, a peak, and race periods.  I’ve also assigned specific targets for each week for each sport.  Every fourth week is a rest and recovery week.  My final step is to plan out each week’s workouts.  The book has some example workouts to use, so I’ll probably incorporate some of those and make up some of my own as well.

The weather was gorgeous tonight for my bike ride.  My focus for this ride was endurance, and I wanted to stay mostly in Zone 2 with a few Zone 3 efforts included.  I rode west on the trail, which is opposite the direction that I usually ride, because it has a few good short hill efforts to play with.  My total workout was a little bit over 22 miles.  I felt really great on the first half, I was riding in my big chain ring and pushing a high cadence the whole time (I should really get a cycling computer so I can record this).  My heartrate hovered between 160-165, with a few efforts to 170+.  The second half took a much greater effort to keep my cadence high, and I didn’t manage to stay in the big chain ring the whole time.  On the bright side, I’ve noticed a HUGE improvement since the last time I did this ride and was hurting by the end of the first leg.  The whole workout took about 1:42 minutes.  The first and last mile were my warm-up and cool-down, so without those, I did 20 miles in 1:22, which is 14.2 mph.  I had finished the first half in exactly 40 minutes, so I was a bit slower on the second half.  But, I knew I needed to work on my bike endurance and strength, so at least my goals are in the right place.

Oh, I almost forgot to mention that the time includes the numerous stops at road-crossings.  As I get further on the trail, there are less crossings, and there are even fewer after my turnaround point, but I don’t like to go too far on evening rides since I don’t have a light and don’t want to get caught out after dark.  As a result of all the stops, I’ve gotten a lot better at clipping in and out of my pedals.  I still have my moments (like today when I almost fell but managed to save myself at the last second!), but I don’t un-clip 25 yard in advance of a possible stopping point anymore.  I did witness another cyclist fall today, though, luckily he was alright!  I think he was just thinking about too many things at one time because he was passing some walkers, another cyclist was coming toward him and he was approaching the road crossing, all at the same time!  I’m glad I managed to finish my ride without incident!

I’m going to try and be better about blogging this week, but I will warn you that I probably won’t be doing much this weekend.  I’m going scuba diving to get my open water certification, and I expect to be pretty tired after being in the water all morning Saturday and Sunday.

P.S. This blog post took me 2.5 hours to write because I am watching the Biggest Loser, and haven’t been able to concentrate!

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  1. #1 by Susan on May 13, 2009 - 10:50 pm

    Haha, tonight’s post took me an hour and a half because I was watching Lost!! Those are some great looking goals. With your training, I’m sure you’ll have no problem reaching them 🙂

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