My vacation...

As promised I have updates on my vacation. I thought I had more pictures, but I guess I SnapChat-ted  them all to my friends (lucky friends). However, I have a video and 2 pictures.

In Review:
-We left on Christmas eve, the plane ride was not pleasant, but what can you do. I had tamales at 1 am when I arrived at the house.

-We opened presents the next morning. Elaine's stepdad was so excited he wouldn't let us eat breakfast.

-I got to swim in an endless pool swim spa. Like I said in a previous blog, I got all of my training done except for one swim. I have a feeling that any training done over this length of time will have to be creatively fit into work and vacation schedules. It is a fun challenge.

- I ate some more tamales, shopped (bought several things for my bike), drank and ate (a lot). I even tried an odd Polish beer. It was pretty good.

-We left the sunny confines of New Mexico to return to a balmy -2 with a -20 windchill. Still, there are few places like home with my wife and dogs. I hope everyone had a great holiday week.

Bill

Week 3!

Well the trip to the Southwest went well. I got all of my training done except one swim. So, I will call that a victory. I will write more on the week later. However, we just got home and I am tired. I will be posting my plan for next week right now. Thanks to all my readers! I have appreciated the kind words and emails.

WEEK #3 - 1st Week of 1st Pre-Season Cycle 
Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10

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Monday

SWIM 0:45

WARM UP

400 Swim -- 2 x 100 Kick -- 2 x 100 Pull

MAIN SET

150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each

Alternate 50 freestyle / 25 Choice for each repeat

Intensity should be between 75-80% for freestyle, under 75% for choice

(ALTERNATE MAIN SET: Remove the 250's from above)

COOL DOWN

100 easy, holding perfect technique

DAILY TOTAL: 0:45

---

Tuesday, 12/17

BIKE 0:55

WARM UP

10:00 easy spinning in your small chainring, gradually allowing your HR

to get up to 60%

MAIN SET

Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling).

2 sets of the following (40:00 total):

(8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into

(2:00 interval @84% intensity - 8:00 recovery @60% intensity)

COOL DOWN completely, allowing your HR to get back close to 50% by the end

RUN 0:30

Gradually bring your HR up to 65% during the first 15:00

Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides PerMinute) to 80-90.

Cool down completely -- don't stop until your HR is well under 60%

DAILY TOTAL: 1:25

WEEK-TO-DATE: 2:10

---

Wednesday, 12/18

SWIM 0:45

WARM UP

2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous

- 65% intensity for #1 & 75% for #2

MAIN SET

4 x 300 w/20 sec rest between each

(ALTERNATE SET: 4 x 200)

#1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok)

-- You should descend this set,

getting progressively faster from #1 (65%) to #4 (84-88%)

COOL DOWN

3 x 100 @60% w/10 sec rest after each

BIKE 0:45

WARM UP

10:00 easy spinning, gradually bringing your HR up to 65%

DRILLS

3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as

-- 6 x (20 sec one leg, 10 sec transition)

15:00 straight time trial effort @75% intensity

COOL DOWN

spin easy through the end of the session

DAILY TOTAL: 1:30

WEEK-TO-DATE: 3:40

---

Thursday, 12/19

SWIM 1:00

WARM UP

2 sets of (150 Swim - 100 Kick - 150 Pull)

-- let your intensity slowly get above 65%

MAIN SET

3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3

(ALTERNATE SET: 3 x 400)

Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length.

COOL DOWN

6 x 50 Swim w/10 sec rest after each, holding your HR below 70%

Concentrate on rotating your hips and minimizing the number of strokes per length.

RUN 0:35

10:00 easy jogging, allowing your HR to get up to 60% gradually

20:00 "tempo run" -- performed as follows:

7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into

3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous

Continue cooling down until your HR is well under 60%

DAILY TOTAL: 1:35

WEEK-TO-DATE: 5:15

---

Friday, 12/20 
Complete recovery day -- get ready for the weekend! 

---

Saturday, 12/21

BIKE 1:30

WARM UP

15:00 easy spin -- use a gearing pyramid to gradually build to 75%

-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00

DRILLS

3 x 3:00 ILT w/30 sec rest in between

-- each ILT should be done as (20 sec one leg - 10 sec transition)

MAIN SET

Straight 55:00 time trial, with mixed intensities -- be sure to

follow these guidelines closely:

(7:00 @75% intensity, 3:00 @60% aerobic pace)

(3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery)

(8:00 @75%, 2:00 @60%)

(2:00 @84% 8:00 @60%)

(15:00 @75% intensity to finish the set)

COOL DOWN to 1:30 total, gradually bringing your HR

back under 60% by the end

DAILY TOTAL: 1:30

WEEK-TO-DATE: 6:45

---

Sunday, 12/22

RUN 0:50

This is a gentle, relaxing run done at very low intensity throughout. Your HR

intensity should never exceed 75%, and should be held closer to 65%.

BIKE 0:35

Use this as a "cool down" spin in your small chain ring, beginning @75%

intensity after the run, and gradually coming down to 60% by the end.

You should feel invigorated at the end of your first "real" week!

DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:10

"Knowledge is power." -Francis Bacon

So, for my HIM last year I posted a picture of the books I was utilizing to train. I have procured additional books and am working my way through them.

My reading selection.

I will not say I have made it through all of them. I have ready the "Triathlete's Training Bible" - which I would highly recommend for anyone looking to start training triathlons. It has a ton of info on numerous topics. It is a good "catch all" book for people training for a triathlon. 

"Going Long" - is also a great book. Both TTB and GL were written by Joe Friel, so they have similar info. GL specifically covers training for an Ironman.

I am currently working my way through Total Immersion Swimming. At my Half-Ironman I placed rather high in the swim. Which was unexpected seeing as I have never really had formal swimming lessons. That being said, it is amazing how many things I have already incorporated from this book that have improved my stroke efficiency. Three big things from the book that I had never thought of, but make great sense from a physics standpoint:

1. Push your chest down, it eliminates hip drag.
2. Swim on your side, not your stomach. Why do fast boats have a wedge shaped hull and barges have a flat one? V-shaped plans cuts through the water and eliminate drag. 
3. Swim tall, the longer you swim the faster you are. Check out the "Froude Number" for an explanation using scientifically founded science.  

"Breakthrough Swimming" is also a great book. It is more of a "catch all" for first time swimmers, but still plenty of useful info. 

I have been a runner since high school and have subscribed to "Runner's World" and "Running Times." As a result, I am less worried about the running aspect. But, I do have a "Complete Book of Running" to answer any questions I have. The last two books are "Training Plans for Multisport Athletes" - which break downs how to create training plans for various length tris (and has sample plans). "You are an Ironman" is a biography that was written about several people training for the Phoenix Ironman. It is a good practical read for what to expect. 

Anyway, I better get to reading. 

Bill

Week Deux!

Hello fellow triathletes and readers! I am done with week one. It went well, I have 3 take aways:

1. I am out of form 
2. I am out of shape
3. I feel like a whale...but not in the fast swimming way. More like a whale trying to run. 

No big deal though, that is what the training is for.

We had graduation and finals this week at the university. It is always a hectic and stressful week, but fun to see my great students move on to bigger and better things. Here is a picture of me in my robe. 

I was actually ninja kicking a fellow faculty in this picture- Graduation gets heated

This week Elaine and I will go to her Mom's for the holidays (we have a student at the house watching the dogs and my new bike). So, training will be a bit hectic. Luckily she has some great friends who have an endless swimming pool that I can use! The joys of living in a warm climate where you can have an outdoor swimming pool. In addition they live at altitude, so I can get some good running in. The downside is that I do not get to bring my bike. Elaine's mom has a stationary bike, so I will get riding done on that. All and all, I think it will go nice. 

So, that is it for now. One last thing to do, the week's training plan:

WEEK #2 - 2nd Week of Orientation Cycle 
Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05 

---

Monday 
A shorter, easy swim with some additional stroke work to build overall strength and provide some variety.

SWIM 0:30

WARM UP

500 Swim -- Kick every 4th 25

MAIN SET

3 x 400 w/20 sec rest between repeats -- hold your HR at or below 75%

- each 400 should be done as follows: 100 Kick, 200 Swim, 100 IM

COOL DOWN

100 easy, holding perfect technique

DAILY TOTAL: 0:30

---

Tuesday 
The bike ride should be done first today; the run can follow either immediately after or later in the day, depending on your schedule.

BIKE 0:50

WARM UP

10:00 easy "gearing pyramid":

Begin in a very easy gear for 4:00, then switch to one gear harder

for 3:00, then 2:00, then 1:00 (10:00 total)

MAIN SET

3 x 8:00 @75% intensity w/2:00 @60% intensity after each

COOL DOWN completely, allowing your HR to get back under 60% by the end

RUN 0:35

Keep HR below 65%, and SPM (Strides Per Minute) at 80-90. Work on perfect posture and a relaxed upper body.

DAILY TOTAL: 1:25

WEEK-TO-DATE: 1:55

---

Wednesday

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

-- the second 200 Swim should be done slightly faster than the first

MAIN SET

4 x 300 w/20 sec rest between each

#1 & 3 - @60% intensity; #2 & 4 - @75% intensity

-- Keep your stroke count even throughout the set. The idea is to use as few strokes as possible no matter what speed you are going. This will lead to more efficient and faster swimming.

BIKE 0:40

WARM UP

10:00 easy spinning, gradually bringing your HR up to 65%

DRILLS

3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as

-- 6 x (20 sec one leg, 10 sec transition)

15:00 straight time trial effort @75% intensity

COOL DOWN

spin easy through the end of the session

DAILY TOTAL: 1:25

WEEK-TO-DATE: 3:20

---

Thursday

SWIM 0:45

WARM UP

800 Swim -- every 4th length choice, rotate through in IM order

-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free, 25 breast, 100 free)

MAIN SET

8 x 150 w/15 sec rest after each

Hold HR constant at 65%, and try to keep your times even throughout the set. The goal here is to begin to learn a sense of pacing at a particular intensity level.

COOL DOWN

400 Pull, concentrating on rotating your hips and minimizing the number of strokes per length.

RUN 0:45

15:00 easy jogging, allowing your HR to get up to 60% gradually

20:00 "tempo pyramid" -- (4:00 @70% / 1:00 @60%);

(3:00 @75% / 2:00 @60%); (2:00 @80% / 3:00 @60%);

(1:00 @85% / 4:00 @60%)

Continue cooling down @60% through the end of the run

DAILY TOTAL: 1:30

WEEK-TO-DATE: 4:50

---

Friday 
As with last week, this is an optional additional swim to help you get used to getting back in the water. If you feel like taking a day completely off (especially after working out each of the previous 11!), then fine.

SWIM 0:30

10:00 easy warm up, gradually bringing your HR up to 70%

15:00 continuous swim -- record the total number of lengths that you

are able to complete, for future reference

6 x 50 cool down, w/10 sec rest after each

DAILY TOTAL: 0:30

WEEK-TO-DATE: 5:20

---

Saturday 
Saturday's ride will always be the longest effort of the week. For those who can ride outdoors year-round, it is important to perform the warm up and drills on a regular basis during the pre-season period -- you can finish the ride outdoors if this option is available. In addition, there will be times when the main set will guide you to a more efficient, more effective workout. Use your judgment to ensure that you're getting the desired workout without unnecessary risk of injury or burnout.

BIKE 1:20

WARM UP

15:00 easy spin -- use a gearing pyramid to gradually build to 75%

DRILLS

2 x 3:00 ILT w/30 sec rest after each;

2 x 4:30 VG Sets w/30 sec rest after each

MAIN SET

3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)

w/3:00 recovery @60% intensity after each set

COOL DOWN, gradually bringing your HR back under 60% by the end

DAILY TOTAL: 1:20

WEEK-TO-DATE: 6:40

---

Sunday 
These two sessions should be done back-to-back, in either order. If you live in a warmer climate and can ride/run outside (or can do both workouts indoors), then put the bike workout first and follow immediately afterward with the run. In colder climates, if you don't have a treadmill available, then go ahead and run first before finishing off with a cool down spin indoors.

BIKE 0:30

Continuous spinning in your small chain ring,

holding your HR between 60-70% throughout

RUN 0:55

This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00 of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.

Cool down completely after these two workouts with some light stretching.

DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:05

Here! We! GO!

Tomorrow I start training for the Louisville Ironman. I have decided to go with the plan from TriFuel.com (http://www.trifuel.com/triathlon/ironman-workouts/). It is considered by most people on the triathlon training forums as one of the better free plans. I will try to post each week's training plan for those interested. Other than that, wish me luck.

WEEK #1 - 1st Week of Orientation Cycle 
Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05 

---

Monday 
We begin easily enough with one short swim. Nothing too crazy here, just allow yourself some time to get used to the water again and be patient with speed.

SWIM 0:30

WARM UP:

200 Swim - 2 x 100 Kick -

4 x 50 Choice, w/10 sec rest after each

MAIN SET:

5 x 200 w/:20 rest, done as follows:

(50 right arm only - 50 swim - 50 left arm only - 50 swim)

COOL DOWN:

2 x (50 Kick/50 Swim)

DAILY TOTAL: 0:30

---

Tuesday 
Because the duration of each workout is relatively short today, it is possible to put them in your day together, back-to-back. However, as these durations increase it will be preferable to split these efforts within your day -- the order isn't very important right now, though we will recommend later that you perform the higher intensity bike effort first.

BIKE 0:50

20:00 easy spin using your small chain ring only.

Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.

20:00 time trial, bringing your HR up to 75%

-- stay in the small chain ring & increase your HR by increasing your cadence.

Maintain that intensity throughout this short effort

Spin easily through the final 10:00, allowing your HR to gradually get below 60%

RUN 0:35

Easy reintroduction to running.

Hold good running form throughout,

and keep your upper body relaxed.

DAILY TOTAL: 1:25

WEEK-TO-DATE: 1:55

---

Wednesday 
Today's swim is a standard duration that we will incorporate into most Wednesday schedules. You can schedule this into your day as your situation allows (open swim schedules generally allow for morning swims, which is suggested). The bike effort should be done on your trainer, since it involves some drills and will incorporate very controlled workouts over time.

SWIM 0:45

WARM UP:

6 x 150 w/10 sec rest after each -- each 150 is as follows:

(50 Kick - 25 right arm only - 25 left arm only - 50 Swim)

MAIN SET:

2 x 600 w/30 sec rest in between

-- #1 Swim, #2 Pull

Keep your HR below 65% and hold your stroke count per lap even

COOL DOWN:

300 easy, alternating 50 Choice & 50 Kick

BIKE 0:40

15:00 easy spinning in the small chainring

3 x 3:00 Variable Gearing ("VG") Set

Each one should be done in the following way:

1:20 in medium gear (~90 rpm);

0:40 in easiest gear (100+ rpm);

1:00 in hardest gear (~80 rpm) -- 30 sec recovery spin after each set

Cool down with easy spinning,

bringing your HR back down to 60% by the end

DAILY TOTAL: 1:25

WEEK-TO-DATE: 3:20

---

Thursday 
Thursday's schedules will generally include a longer morning swim and a running session at the track later in the day. The track sessions won't be mandatory until later in the season, once we've established a sufficient aerobic base.

SWIM 0:45

WARM UP:

300 Swim

6 x 75 w/10 sec rest after each -- middle 25 choice

MAIN SET:

1200 Swim, continuous -- every 4th 25, alternate between choice & kicking:

75 free/25 choice, 75 free/25 kick, etc.

COOL DOWN:

5 x (25 kick - 25 right arm only - 25 left arm only - 25 swim) - continuous

RUN 0:45

Spend 15:00 allowing your HR to gradually increase to 65% intensity

Run for 20:00 @75% intensity, holding perfect running form

Cool down to the 45:00 mark, gradually bringing your HR back down below 60%

DAILY TOTAL: 1:30

WEEK-TO-DATE: 4:50

---

Friday 
This is an optional additional swim that we are incorporating into the first two weeks only. In the future you'll notice that Friday is reserved for complete recovery before the heavy training normally scheduled for the weekends.

SWIM 0:30

WARM UP:

200 Swim - 150 Kick - 150 Pull

MAIN SET:

18 x 50 w/10 sec rest after each -- alternate in groups of three:

(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6x

keep your HR under 75% the entire set

COOL DOWN:

200 relaxed swim, concentrate on holding proper technique

DAILY TOTAL: 0:30

WEEK-TO-DATE: 5:20

---

Saturday 
Saturday's schedules will almost always include the longest cycling session of the week. This will be performed outdoors when it gets warmer (for those of us stuck in the colder climates, that is!). During the indoor riding season, these sessions can be shorter because they will also be more efficient -- no stopping for stop lights, very controllable terrain, etc. We will also begin to incorporate a short run after this ride once the weekly training durations get a bit longer.

BIKE 1:20

WARM UP:

15:00 light spinning, gradually allowing your HR to get above 65%

DRILLS: -- 1:00 recovery spinning after each

alternate an ILT set with a VG set -- keep your HR under 75% throughout:

3 x 3:00 Isolated Leg Training:

(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru

3 x 4:30 Variable Gearing set:

each set is done in the following way, twice through per set:

45 sec in moderate gearing @90-95 rpm;

45 sec in easy gearing @105+ rpm;

45 sec in harder gearing @80-85 rpm

20:00 steady time trial riding, holding your HR right at 75% throughout

Cool down to the finish, allowing your HR to gradually come back below 60%. After performing the drills you should notice a smoother, more fluid pedal cycle.

DAILY TOTAL: 1:20

WEEK-TO-DATE: 6:40

---

Sunday 
Sunday's focus is generally on the run; we incorporate an additional ride to increase the total aerobic effort while minimizing the stress on your legs. In the colder months, the run should always be performed first & the cycling shortly thereafter.

RUN 0:55

Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.

BIKE 0:30

Easy, continual spinning on your trainer, immediately following your run.

You will probably begin this effort at a relatively high intensity, though you should hold your HR at or below 75% throughout. Be sure to allow 10-15:00 at the end for a long, gradual cool down, allowing your HR to get below 60% before you finish.

DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:05

It begins with a single step...

So, I have made a decision that I will be participating in the Louisville Ironman. It is August 24th, 2014.

But Bill, why Louisville?

Well it is the closest course that doesn't fill in 12 minutes. Also, you get to swim in the Ohio river, which has always been my dream (not really, but I am telling myself that).

Here is a link to the page for the event

I made a big boy decision and purchased a tri-bike from TriathlonLab.com. They are a great company to work with and I got a good deal. Here is a link to the details about the bike (and a picture).

Well that is all the news for now. I will be updating on training. Until then....

Bill