Have fun...and try to survive!

We had a new student come to class the other day. As I saw them come in, I walked over and introduced myself (it is the nice thing to do). As we were warming up and I was making small talk trying to make them feel included, they asked me if I had any advice. It was my first day back, so I said, "Good news, I am in the same boat. I would suggest you try to survive...and oh yeah, have fun!"

Have I mentioned motivational speeches have never really been my thing? I am pretty good at honesty though. If I had to sum up my first 4-6 months of Brazilian Jiu Jitsu in one word, it would be "survival." I am not a big guy and nor am I a natural stud. Needless to say, most of my time was spent mounted or with someone on my back. It was a struggle and I would go home sore and tired.

My mindset during those first few months was to "just get better and it will get better." All I could think about was just getting to the point where I was not being absolutely mauled. Eventually, I got to a place where new guys came in and I was holding my own. Once that happened, things started to get really fun. There were nights during my first 6 months where I came home and said, "what am I doing with my life?" The fun of being successful made the first 6 months worth it. That being said, if I have one regret from my first 6 months it is that I really didn't enjoy it much.

After taking 9 months off, I am really getting to "just survive" again. Knowing where I have gotten from where I came, I can happily state "just surviving is fun." If I could make a statement to myself on day one, I would say, "You have such an advantage over everyone else! You are are freaking sponge and you are getting thrown into the ocean! Soak it all in, you will never be able to accumulate knowledge this quickly!" I would say, "Have fun and enjoy trying to survive."

Oh yeah, if you can train with Jeff Curran and Marcelo Garcia...that makes life pretty sweet as well! 

That being said, it is fun to freak out new people...I will probably emphasize the "survive more than the have fun part..."

It's a long race, but it is catered...

Well, I am done. I will give you a moment to let that sink in. While you are doing that, here is a picture of Karl wearing my medal and hat.



Alright, moment is over.

It was a great experience and I am glad I did it. The swim was crazy fast (the Ohio River was raging) and the bike was hilly but fun. The heat index was somewhere between 102 and 105, so the run was a major challenge.



This is a picture of me struggling through the run.

As advertised, the finish was amazing. It is on a semi-covered street with thousands of people yelling. After the finish I was dizzy and received medical attention. No one told my wife this and she spent the next two hours frantically looking for me. That was the only black mark on the weekend.

Below I have answers to frequently asked questions. Or, answers to questions I had about the race before I did it.

Do people in L'ville really hate bikers?
No, one year somebody threw tacks on the road. But, everyone was really supportive.

Is the Ohio river really as dirty as everyone says?
It is far less dirty than any lake or pond in Iowa. I loved the swim and would recommend anyone doing their first IM, that is scared of the swim do IM Lou. The river is so fast moving for 2 miles of the course you will easily finish in time.

Is the bike course crazy hilly? 
No, it has rollers and some hills. But, it was incredibly scenic without being overly challenging.

Was it really hot?
I had always wondered what it was like to run a marathon in the pits of hell...I can now cross that off my bucket list. It was humid and hot. Not much else to say about that.

Did you get bad chaffing? 
Oh yes! It is in non "PG" areas, so I will refrain from the pictures.

When did you know you were an Ironman? 
I listened to a book on tape while I was training called "Thinking Fast and Slow." The guy in the book talked about people who are successful and how they choose to be successful, not wish it. It is tempting to say I was an Ironman when I finished, but I think it is more accurate that you become an Ironman some horrible weekend in July when your train for 8 hours on Saturday and 5 hours on Sunday with no company. You finish it on race day, but the hard part is the solitude of training.

How many calories did you consume during the race?
It was close to 6,000. As awesome as that sounds, it was all in GU, Bonk Breakers, and Ironman Perform. I would have been more excited to eat 6,000 calories at a buffet (just not Pizza Ranch).

Will you do another one? 
Not next summer and probably not the summer after that. I might someday, but it will be in a cooler climate and I would want to do the training with a group.

What now? 
I am going to take care of the chaffing. Then, I am not sure. I am enjoying having 20 hours a week of free time back my life. I think I will just take it one day at a time.

Thanks for reading that past 9 months. I appreciate the support and kind words from my friends and family along the way. This blog will go back to focusing on being middle aged and participating in bjj.

Going long....

Yikes! Longest week of the whole training plan. 

Competitive Season 
Week 9 
Swim 3:00 - Bike 10:00 - Run 6:00 -- Total: 19:00 

---

Monday

Enjoy your day off doing something you don't normally do with the extra time, something totally unrelated to triathlon. 

---

Tuesday 
If you have a choice, do the workout of the sport in which you need the most help first. If you're a strong swimmer, do the bike workout first, or visa versa. Keep this in mind every day of the week.

 Work on your weaknesses when you are most fresh and they will more quickly become your strengths!

SWIM 0:45

WARM UP

300 Swim - 200 Kick - 300 Pull

MAIN SET

30 x 50 w/10 sec rest, as follows:

#1-10: gradually descend from 75% to 85% by #10

#11-18: 25 Kick - 25 sprint

#19-30: race pace -- each one @90+%

COOL DOWN

400 Pull @60-70%

BIKE 1:30

20:00 getting your HR up to 70% -- straight into

5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes

MAIN SET

Today's set is a simple variation of last week's. Greg LeMond used the 3 x 5:00 set often to increase his power output on the bike; I'm altering it for you to add spice to the routine.

One time through the following set. All the hard repeats are done @ 92+% with an equal amount of recovery time @ 50-60%

5:00 fast/5:00 easy

4:00 fast/4:00 easy

3:00 fast/3:00 easy

2:00 fast/2:00 easy

1:00 fast/1:00 easy

You'll have to put more effort into each repeat to get your HR above 92%, so be aggressive while staying relaxed.

COOL DOWN

After the 1:00 easy, hold your HR at 70-75% for 25:00 before gradually slowing down to 60% with 10:00 left, and finally below 50% by the end.

DAILY TOTAL: 2:15

---

Wednesday

RUN 1:25

15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.

Your legs may be a little heavy from yesterday, so allow yourself time to loosen up. Try to stay light on your feet.

After warming up, do 11 cycles of the following:

4:00 @ 75%/1:00 relaxed @ 65%

Then cooldown below 65% for the remainder

BIKE 2:15

WARM UP

20:00 spinning @90-95rpm

- get your HR up to 60% in the first 10:00 and closer to 70% by 20:00

DRILLS

These drills may get tedious, but they are essential for improving your pedaling efficiency. A little work goes a long way!

6 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

All repeats done at 70-75%:

20:00

16:00

12:00

8:00

4:00

Spin easy for 4:00 @ 65% after each repeat.

Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on your legs.

COOL DOWN

Slightly extended cooldown today. Spin easy in your small chain ring @95+rpm,

allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 3:40

WEEK-TO-DATE: 5:55

---

Thursday

SWIM 1:00

WARM UP

400 Swim - 300 Pull - 200 IM - 100 Kick

MAIN SET

2 sets of the following:

350 @75%

300 @80%

250 @85+%

Swim the first set, Pull (Paddles ok) the second set

COOL DOWN

6 x 50 easy w/10 sec rest

RUN 1:05

Today's is another ladder set. As the repeats get shorter, increase your effort so you're running at a faster pace.

15:00 easy jog, gradually raising your HR to 70%

- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:

One time through the following set (@ 88-95%):

2000m

1600m

1200m

800m

400m

jog easy for 3:00 after each hard repeat

Avoid starting out too fast on the 2000 -- you want to feel a definite increase in your effort and pace during the first three repeats. The 800 and 400 should be pretty challenging and harder to increase your speed on.

Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down.

DAILY TOTAL: 2:05

WEEK-TO-DATE: 8:00

---

Friday

More IM work today.

SWIM 0:45

WARM UP

400 Swim - 200 Kick - 2 x 100 IM -- continuous

DRILLS

12 x (50 Side Kick - 25 Swim) w/10 sec rest after each

- remember to take three strokes when you switch from one side to the other

COOL DOWN

600 Swim

- keep your HR under 70%, lowering the intensity to 60% by the end

DAILY TOTAL: 0:45

WEEK-TO-DATE: 8:45

---

Weekend Note:

There's a lot of meat on this weekend, so go into it smart and mentally prepared for the tasks at hand.

 Conquering long weekends like this one will do wonders for your confidence and your fitness going into your Ironman race.

---

Saturday

BIKE 5:15

Try to keep your stops to a minimum and definitely keep the amount of time you spend at your stops to a bare minimum. Try to simulate your race experience as much as possible. Finish the ride with some energy to spare -- you'll need it tomorrow!

RUN 0:45

Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run -- at least 25:00 -- should be between 80-88%

Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to complete the cool down process.

SWIM 0:30

This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery.

800 warmup swim, gradually getting your HR from 60-70%

If you're doing this workout first, then reverse the intensities

(65-70-75-80%) and have a quick transition to your bike:

400 @80% - 300 @75% - 200 @70% - 100 @65%

DAILY TOTAL: 6:30

WEEK-TO-DATE: 15:15

---

Sunday

RUN 1:45

Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. Hold your effort and pace to the very end.

BIKE 1:00

RUN 0:45

Bolt out the door at 75% and establish a comfortable stride as soon as you can. At 10:00, pick up the pace to 80-84% for 20 minutes. The cooldown below 65% for the final 15:00. Walk it in the final couple minutes.

 Be sure to stretch out very well afterwards and top off your tank with some good food and lots of liquids! Great job this week!!

DAILY TOTAL: 3:45

WEEK-TO-DATE: 19:00

Competitive Week 8

Ultra Distance Group

Competitive Season 
Week 8 
Swim 3:00 - Bike 8:45 - Run 5:15 -- Total: 17:00 

---

Monday

Total recovery day -- relax, recover, stretch out, and enjoy... 

---

Tuesday

SWIM 0:45

WARM UP

300 Swim - 200 IM - 100 Kick

MAIN SET

10 x 150 @ 85% with :15 rest

work on keeping your pace and HR even, so try to avoid starting out too fast. Also, keep your stroke count even during the entire set.

COOL DOWN

8 x 25 Choice, below 60%

BIKE 1:25

15:00 getting your HR up to 70% straight into

5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes

MAIN SET

We're adding higher intensity speed work to the mix this cycle. A great Ironman performance come s from the proper balance between endurance and speed work.

12:00 @ 84-92%/9:00 @ 88-92%/6:00 @ 90-95%/3:00 @ 92+% with 3:00 easy spinning after each repeat.

Try to stay relaxed while giving each repeat your full effort. Don't strangle your bike or grind your teeth to dust! The more relaxed you are the faster you will go.

COOL DOWN

After the last 3:00 easy, hold your HR at 70-75% for 10:00 before gradually slowing down to 60% with 10:00 left, and finally below 50% by the end.

DAILY TOTAL: 2:10

---

Wednesday 
Keep the effort under control today -- you had a hard day yesterday and will have another hard session tomorrow.

RUN 1:15

20:00 warm up jog, allowing your body to slowly get up to 60-65%

1 x 40:00 steady tempo run @70-75%

- focus on holding proper running form

Bring your HR back down gradually, to 60% with 10:00 remaining down to 50% by the end.

BIKE 1:40

WARM UP

10:00 spinning @90-95rpm

DRILLS

4 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

We're putting more emphasis on longer efforts at the higher end aerobic zone to better prepare you for the long bike effort of an Ironman.

2 x 30:00 @75% w/5:00 easy spinning between repeats- hold 90-95rpm cadence throughout

COOL DOWN

Spin easy (small chain ring) @95rpm,

allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 2:55

WEEK-TO-DATE: 5:05

---

Thursday

SWIM 1:00

WARM UP

4 x 200 Choice, descend from 50-75% with :20 rest

MAIN SET

You'll be changing gears during this set, so concentrate on staying relaxed as the lactate builds up in your muscles.

3 sets of: 300 @ 80%/200 @ 85%/100 @ 90%; :30 rest after each interval. No added rest between sets.

COOL DOWN

10 x 50 nice and easy below 60%

your choice of strokes or drills.

RUN 1:10

Back on the track this week.

15:00 easy jog, gradually raising your HR to 70%

- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:

Today's workout should be fun. It's a fancy fartlek workout that's really good for building speed and strength. Should be a hard but nice change of pace. No pun intended!

2 sets of the following, with (200m / 60 sec) easy after each one:

(All at 88-92%):

- 1000 (2-1/2 laps of a standard track)

- 600 (1-1/2 laps)

- 800 (2 laps)

- 200 (1/2 lap)

-- take an extra 800m in between the sets

The fast running adds up to 2600m and should be done in the 88-95% range, so do it as fast as you can while making sure you don't burn out your engine prematurely. Each set should be the same or the second should get slightly faster. If your times get slower, then you started the set too fast. Jog the easy 200s and the 800 at a consistent pace below 65% -- don't allow these to slow down as you get more tired. Have fun!

DAILY TOTAL: 2:10

WEEK-TO-DATE: 7:15

---

Friday

SWIM 0:45

WARM UP

6 x 100 alt Swim-Kick-Pull; second set of 3x100 faster than the first

MAIN SET

8-10 x 100 IM @ 75-90% with :15 rest ; increase your effort as the set progresses.

COOL DOWN

6 x 100 (25 Kick - 25 rt arm - 25 lft arm - 25 perfect technique) with :10 rest

BIKE 0:50

WARM UP

10:00 spinning @95rpm gradually raising your HR up to 65-70%

DRILLS

6 x 3:00 Isolated Leg Training w/30 sec recovery after each

Continue spinning @65-70% intensity & 90-95rpm cadence

Bring your HR down under 50% by the end.

DAILY TOTAL: 1:35

WEEK-TO-DATE: 8:50

---

Weekend Note:

We've had a lot of questions about what intensities these weekend workouts need to be at since we don't offer set parameters. The goal is to push yourself as hard as you can while staying aerobic -- below 84% for sure and under 75% as much as possible. The most important aspect is simply putting in the time so that your body feels the duration of an Ultra distance race is no big deal (though the effort you put in might be!).

---

Saturday,

BIKE 5:15

These rides are the perfect time to experiment with different fueling options, whether they be different products or different intervals between taking in your calories. Try to work out all the glitches and nail down what works best for you so you go into your race with the utmost confidence.

SWIM 0:30

WARM UP

10 x 75 (50 Swim - 25 Kick) w/:10 recovery

MAIN SET

20 x 25 alt (25 fast with 25 moderate) w/:10 rest

COOL DOWN

300 easy recovery Swim

DAILY TOTAL: 5:45

WEEK-TO-DATE: 14:50

---

Sunday,

RUN 1:45

After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave some energy for the rest of the workout. At 1:25, bump up the intensity to 80% for the last 20 minutes.

BIKE 0:45

Immediately after the run @ 75%. Quick transitions at both ends of the ride.

RUN 1:00

Get into your pace right away at 70-75% and hold it there for the first 30 minutes, then bump it up to 80-85% for 15 minutes before warming down the final 15 minutes.

DAILY TOTAL: 3:30

WEEK-TO-DATE: 18:20

Week 6...

Participated in the Tri de Halsor this weekend. It is the most exclusive triathlon in Iowa. I sadly did not win, my friend Dan Knipp did. However, I performed admirably. On to week 6...I notice the training is really starting to ramp up.

Competitive Season 
Week 6 
Swim 3:00 - Bike 9:50 - Run 5:10 -- Total: 17:00 

---

Monday

Total recovery day -- relax, recover, stretch out, and enjoy... 

---

Tuesday

SWIM 0:45

WARM UP

400 Swim, 200 Kick, 300 Pull

MAIN SET

4 x 400 @75-85% w/30 sec rest

- every 4th length Choice

COOL DOWN

200 @under 60%

BIKE 1:30

20:00 gearing pyramid as follows:

- 4:00 in easy gear @50%

- 6:00 in next harder gear @55-60%

- 6:00 in next gear @60-70%

- 4:00 up one more gear @75%

MAIN SET

3 x (6.2mi / 10km / 17:00) as follows:

- #1 @75%, followed by 3:00 recovery spin

- #2 @84-92%, followed by 10:00 recovery spin

- #3 @84-92% -- go straight into the cool down:

COOL DOWN

Continue spinning, bringing your HR down slowly until it's under 50% by the end

DAILY TOTAL: 2:15

---

Wednesday 
Today's total is three hours -- the maximum that we'll ever ask you to do on a weekday -- and you'll need to keep your focus on making it through as easily as possible. 
Remember, high training volume = low training intensity!

RUN 1:15

15:00 warm up jog, allowing your body to slowly get up to 60-65%

4 x 7:00 steady tempo runs @70-75% w/3:00 @60-70% after each

- focus on holding proper running form

Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.

BIKE 1:45

WARM UP

20:00 spinning @90-95rpm

DRILLS

2 x 3:00 Isolated Leg Training w/30 sec recovery after each

3 x 4:30 Variable Gearing ("VG") set w/30 sec recovery spin after each

- each repeat goes 3 x thru the following:

- 40 sec in moderate gear @95-100 rpm

- 20 sec in easy gear @110-115 rpm

- 30 sec in hard gear @85-90 rpm

repeat the following:

2 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

2 x (6.2mi / 10km / 18:00) @75% w/2:00 sec easy spinning

- hold 90-95rpm cadence throughout

COOL DOWN

15:00 easy spin (small chain ring) @95rpm,

allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 3:00

WEEK-TO-DATE: 5:15

---

Thursday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 200 IM

MAIN SET

8 x 250 w/30 sec rest

(Alternate set: 8 x 200 w/30)

- descend 1-4, 5-8

- the first one in each set of 4 should be @75%; the last one at race pace

COOL DOWN

600 Pull, long and relaxed

RUN 1:05

As usual, this session is designed to be done at a track. The durations are included in case you need to run on the road instead.

15:00 easy jog, gradually raising your HR to 70%

This first intermediate set is designed to elevate your HR for the main set:

4 x In & Out (100 / 20 sec) -- 800 total

The main set is designed to get your HR elevated relatively quickly and then held in the suggested zone for the entire period -- the rest intervals will only be enough to allow you to catch your breath, not fully recover.

3 sets of:

4 x (400 / 1:45) @84-92% w/(100 / :30) easy jog after each

- take an additional (800 / 4:00) between sets

Jog easy @60% or below to the end

DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:20

---

Friday

SWIM 0:45

WARM UP

400 Swim - 200 Kick - 200 IM

MAIN SET

2 sets of

(5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets

- set #1 is Swim; #2 is Pull

(ALTERNATE SET: 2 sets of 4 x 150)

COOL DOWN

200 easy swim

BIKE 1:00

This is an easy recovery workout designed to give you some relief before the long weekend. If you're dragging and need some additional recovery, feel free to skip this one -- but make up for it tomorrow!

WARM UP

20:00 spinning @95rpm gradually raising your HR up to 65-70%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

Continue spinning @65-70% intensity & 90-95rpm cadence

Bring your HR down under 50% by the end.

DAILY TOTAL: 1:45

WEEK-TO-DATE: 9:05

---

Saturday 
This is one of the epic "Iron Days" that you'll have prior to your race, to instill confidence that your body, your equipment, and your fueling strategies are going to be where you need them to get through your big day. Approach this weekend as one big challenge, and have fun with it!

SWIM 0:30

This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely (believe me, I've been there!).

800 warmup swim, gradually getting your HR from 60-70%

If you're doing this workout last, then reverse the intensities

(80-75-70-65%)

400 @65% - 300 @70% - 200 @75% - 100 @80%

BIKE 4:35

Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here. I've always found it more realistic and manageable (though mentally challenging) to break this kind of ride into multiple loops, with each one ending back at the house, to help simulate an aid station -- more like the "turnaround point"!

If the weather is awful today, then feel free to switch the Saturday and Sunday schedules. Get out there and enjoy!

RUN 0:50

Remember, the duration is really what counts, and you're all teaching your bodies what they will need to do to keep going and going...

Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your run much more if you approach it slowly and gradually.

Break this into multiple loops if necessary, and keep going!

DAILY TOTAL: 5:55

WEEK-TO-DATE: 14:00

---

Sunday, 6/29 
What's in store after yesterday? You can view this as being the "rest of the run" -- or a "bike sandwich" as it's been known to be called. You'll begin with essentially no legs, and slowly you'll find life returning to them. Then you'll hop on your big for an extension of the run, which will hopefully also help circulate the blood and help you feel stronger. And finally, you'll finish with your final "victory lap" to the finish...

RUN 1:20

I've found it easiest here to break this into 40 minute segments, preferably as loops that begin and end at the house -- it's sometimes even better if it's broken into one 50-minute and one 30-minute segment following different routes. Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...

BIKE 1:00

This can be done on the road for the sake of more scenery, though the intensity (hold it under 70% here as well) will be easier to control indoors.

If you're inside, break it up as follows:

3 aerobic intervals @60-70% intensity w/3:00 recovery after each:

- #1 (8.4mi / 13km / 22:00)

- #2 (5.6mi / 9km / 17:00)

- #3 (2.8mi / 5km / 9:00)

RUN 0:40

Then it's back outside for your final "victory lap"!

DAILY TOTAL: 3:00

WEEK-TO-DATE: 17:00

Competitive Week 4

Did an Olympic distance race on Sunday. I improved my time from last year by about 12 minutes, I was really happy with that. My swim and run were about 5 minutes faster and my bike was about 2 minutes faster. I placed 13th overall and 4th in my age. So, I was pretty happy overall. I did not taper and actually did my long weekend trainings on Thursday and Friday. Needless to say, I was not on fresh legs. Pretty happy all around. On to week 4. 

Competitive Season 
Week 4 
Swim 3:00 - Bike 7:30 - Run 4:45 -- Total: 15:15 

---

Monday 
Recovery Day. 

---

Tuesday

SWIM 0:45

WARM UP

300 Swim - 200 Kick - 300 Pull

MAIN SET

30 x 50 w/10 sec rest, as follows:

#1-10: gradually descend from 75% to 85% by #10

#11-18: 25 Kick - 25 sprint

#19-30: race pace -- each one @90+%

COOL DOWN

400 Pull @60-70%

BIKE 1:25

15:00 warm up spin, getting your HR up to 70% by the end

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

- your HR should be @75% or higher after finishing this set

MAIN SET

As with last week, use the first repeat to get yourself into that higher intensity AT zone -- this should take less time than it did last week, but will still probably require 6-8:00 of steady riding. Be patient and pace yourself wisely -- remember, there's a second repeat coming up! You should be recording your times, average HR (if possible) and average mph/kph (or average time per mile/km), and you should definitely begin to notice some improvements over time.

2 x 20:00 @84-92% w/10:00 @60-70% after each

COOL DOWN

Continue spinning, bringing your HR down slowly until it's under 50% by the end

DAILY TOTAL: 2:10

---

Wednesday 
The primary focus on Wednesday is to include some high quality, lower intensity aerobic work. You'll notice that you are instructed to keep your HR below 75% throughout the day -- make sure that you are sparing your body after yesterday's hard ride and before tomorrow's hard run.

RUN 1:10

10:00 warm up jog -- hold your HR under 70%

3 x 10:00 tempo runs @70-75% intensity w/2:00 @60-70% after each

6 x 20 sec strides w/1:10 easy jog after each

Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.

BIKE 1:40

WARM UP

20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly.

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

Reality check: Make sure that you keep the intensity under control here!

3 x 16:00 @75% w/4:00 @60-70% after each

COOL DOWN

Finish with an easy spin in your small chain ring @90-95rpm,

allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 2:50

WEEK-TO-DATE: 5:00

---

Thursday

SWIM 1:00

WARM UP

400 Swim - 300 Pull - 200 IM - 100 Kick

MAIN SET

2 sets of the following:

350 @75%

300 @80%

250 @85+%

Swim the first set, Pull (Paddles ok) the second set

COOL DOWN

6 x 50 easy w/10 sec rest

RUN 1:00

This is designed to be done at the track at higher intensities. If you are out on the road instead, make sure that you follow the suggested time intervals and intensities closely.

15:00 jog, getting your HR up to 65% by the end -- straight into

4 x In & Out repeats (100 / 20 sec)

This set contains a larger number of smaller repeats -- the idea is to retain good running form in short bursts, and keeping your HR in the desired intensity range throughout the set. Get psyched and go get 'em!

You'll notice that it will take 2-3 repeats to elevate your HR to the desired zone, but this is exactly what you experience in a "straight" road race. Pace yourself accordingly, elevate your HR into the desired zone in a controlled fashion, and keep it up throughout this 5-mile set.

10 x (600 / 2:00) @84-92% w/(200 / 1:00) easy jog after each

Jog easy -- keep going until your HR is under 60%, then walk an additional 2-3:00 to help accelerate your recovery.

DAILY TOTAL: 2:00

WEEK-TO-DATE: 7:00

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Friday

SWIM 0:45

WARM UP

400 Swim - 200 Kick - 2 x 100 IM -- continuous

DRILLS

12 x (50 Side Kick - 25 Swim) w/10 sec rest after each

- remember to take three strokes when you switch from one side to the other

COOL DOWN

600 Swim

- keep your HR under 70%, lowering the intensity to 60% by the end

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:45

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Saturday

BIKE 3:25

Rides of this duration should definitely be done outside, and you should begin to develop a fueling strategy that you can become confident with later on in the summer. If necessary, feel free to break this ride up into more than one "loop", with each ending at your own personal "aid station".

If you're stuck inside due to bad weather, you can either switch this ride with tomorrow's run, or do the following indoor alternative:

WARM UP

20:00 easy spin @90-95rpm, gradually raising your HR to 65%

DRILLS

3 x 4:30 Isolated Leg Training w/30 sec recovery after each

-- each one should be done as 6 x (30 sec one leg / 15 sec transition)

Aerobic "Bulk" Set:

2 x (11.2mi / 18km / 33:00) @70-75% w/2:00 @60-70% after each

Intermediate Set:

During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.

4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

MAIN SET

3 x (3.1mi / 5km / 8:30) @84-92% w/6:30 easy spinning @90rpm / 60-70% in between

COOL DOWN

Continue spinning at least 15:00 @90rpm, bringing your HR back under 60%, then 50% for at least 5:00 before finishing.

(Total time is just under 3:00)

RUN 0:50

Put in a fast transition and get on the road right away. Your HR should be elevated above 75% quickly -- just keep it below 85%. Hold it in this range for the first 30:00, then cool down completely by the end.

SWIM 0:30

As with previous Saturdays, you can put this in first if you want to simulate a triathlon. Use this as additional recovery if you're swimming later in the day.

400 Swim

8 x 75 (first 25 Kick) w/10 sec rest

-- keep your HR below 65%

600 Pull @60-70%

DAILY TOTAL: 4:45

WEEK-TO-DATE: 12:30

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Sunday

RUN 1:45

This run is broken into shorter tempo runs to help you develop a sense of pace for a longer run. Concentrate on holding proper running form throughout -- efficiency is key!

20:00 easy jog, bringing your HR up to 70% by the end

3 x 20:00 steady tempo run @75% w/5:00 @60-70% after each

Continue jogging @60% or below through to the end

BIKE 1:00

Immediately after the run, if possible.

Total recovery spin holding your intensity below 65% & @90-95rpm

DAILY TOTAL: 2:45

WEEK-TO-DATE: 15:15

People read this blog?

Oddly enough people do read this blog...I know I am just as surprised as you are.  I know people other than my Moms (Hi! Denell and Sue) read it, because everyone once in awhile I get emails with questions. Some of the questions are inappropriate and misguided. However, some are actually about triathlons (like 5-ish percent). One of the emails I got recently asked:

"That seems like a long time to do anything. How do you stay sane? Do you listen to music?"

That is a really good question. It is one I would have asked if I knew anyone who had done an Ironman and could asked them. Initially, I did not listen to anything (this was back like 10 years ago). Crazy to think, but when I was in college an MP3 player that could play 32 songs was top notch. I am really lazy and didn't like constantly rotating music on my player, so I ran in silence. Eventually, I got an mp3 player that could hold like 200 songs and consistently listened to music, but got bored after an hour or so. I had an on again, off again relationship with listening to music while I ran. 

About 4 years ago I realized that I could stream Pandora on my iPhone while I ran. That greatly lengthened the amount of time I was able to listen to music while running. Currently, I have an Eminem, Sublime, Weezer, Jay Z, Kanye West, & Vampire Weekend station that is just on point. I can run for about 2 hours to this station and it really helps pass the time. 

My most recent epiphany has been books on .mp3. I have been a big fan of books on CD for a long time, but they are not great to run with (CDs tend to skip). Once I realized I could put books on my iPod /iPhone I have been much more excited to run, but more importantly ride long distances. 

I am sure my mystery reader's next questions are, "What books do you read? Where do you get your books?" These are both great questions. I have listened to a lot of different books. I had a brief obsession with books on serial killers and famous murder cases. I burned through most of those and expanded my horizons. Currently, I enjoy non-fiction books that involve social science research. I read a book "Moon Walking with Einstein" that covered the World Memory Championships and also delved (somewhat rigorously) into research that explains memory. I am a social scientist, so I realize that a book like this is not everyone's bag. I also enjoy biographies/memoirs (Running With Scissors) historical writings (Fly Boys), and a good mystery (A Red Herring Without Mustard). Really, if the book can engage me, 4-5 hours of bike riding flies by.

I utilize a number avenues to get the audiobooks. The cheapest and easiest way to get books is to use your local library. Most libraries have elending, where you just log in to the site and download the book. Usually there is a limit on how long you can have the book (2 weeks), but you don't really have to return it, it just deletes if you connect to the site. However, if you do not connect your iPod to their website it won't delete the book (hot little secret there). There are various sites where you can purchase books (Audible, Simply Audiobooks). These sites you can do subscription or a la carte. It can get pricy though. There are also some sites that have open source downloads of classics, like Moby Dick (call me Ishmael). Finally, I have heard you can download books off of file sharing websites. But, that is illegal and I don't condone it. 

I guess that best way to leave you is with a list of some of my favorite books I have listened to:

• Anything by Khaled Hosseini
• Dan Brown's books
• Green River Running Red
• My Life Among Serial Killers
• Under The Banner of Heaven
• Are You There Alone?: The Unspeakable Crime of Andrea Yates
• World War Z
• Augusten Burroughs' books
• Moon Walking With Einstein
• Incognito 
• Brain Rules
• The Chronicles of Narnia 

There are a lot more, but those are a few that I have really enjoyed. Currently, I am listening to "A Beautiful Boy." 

Have a great night! 

Bill

Week 25 (Week 3 of Competitive Season)

I did a triple on Saturday and felt great. Did 14 miles and 50 minutes on the bike on Sunday...nearly died.  8 hours closer to finishing my Ironman in Louisville.

On to Week 25:

Competitive Season  Week 3 Swim 3:00 - Bike 7:15 - Run 4:30 -- Total: 14:45 MondayBig recovery day. Tuesday SWIM 0:45 WARM UP 10 sec rest after each of the following: 200 Swim -- 2 x 100 Kick -- 4 x 50 Choice MAIN SET 4 sets each of the following (extra 1:00 rest between sets): (3 x 150 w/20 sec recovery after each) #1: 85% - 100 free - 50 choice #2: 90% - 150 choice (backstroke or breastroke are good here) #3: 90%+ - 150 free COOL DOWN 6 x 50 @under 60% w/10 sec rest BIKE 1:15 Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70% MAIN SET Don't worry about getting your HR into this higher zone right away -- use the first repeat to bring your HR up above 84% (should take about 8-10:00), and then press the intensity up closer to 92% by the end. It will be easier to elevate your HR above 84% on the second repeat, and you should be closer to 92% for the final 6-8:00 of the set. 2 x 20:00 @84-92% w/15:00 @60-70% after each COOL DOWN Continue spinning, bringing your HR down slowly until it's under 50% by the end DAILY TOTAL: 2:00 Wednesday Wednesday's focus continues to act as a break between the higher intensity focus of Tuesday's bike ride and Thursday's track session. Monitor your body carefully today and keep the intensity under control. Nothing hard today! RUN 1:00 20:00 warm up jog, allowing your body to slowly get up to 60-65% by the end. 20:00 steady tempo run @70-75% intensity throughout - focus on holding proper running form follow with: 3 x 250 Strides w/2:00 recovery after each Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end. BIKE 1:30 WARM UP 20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly. DRILLS 3 x 3:00 Isolated Leg Training w/30 sec recovery after each MAIN SET Moderate intensity set -- hold your HR under 75% throughout. 7 x 6:00 @70-75% w/60 sec easy spinning - hold 90-95rpm cadence throughout COOL DOWN 10:00 easy spin (small chain ring) @95rpm, allowing your HR to return to 50% for the final few minutes. DAILY TOTAL: 2:30 WEEK-TO-DATE: 4:30 Thursday SWIM 1:00 WARM UP 300 Swim 8 x 75 w/10 sec rest - each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle) MAIN SET 3 x 600 w/30 sec rest after each - descend 1-3: from 75-85% intensity #1 @75% #2 @80% #3 Pull (Paddles ok) @85% COOL DOWN 6 x 100 (25 Kick - 25 Right Arm only - 25 Left Arm only - 25 Swim) - continuous RUN 0:55 This workout is particularly suited for running at a track. If you don't have access to one, use the time durations provided for guidance . 10:00 easy jog, gradually raising your HR to 70% 4 x In & Out (100 / 20 sec) Keep these higher intensity intervals under control, both in terms of intensity and speed. Challenge yourself with every repeat and hold your HR near the intended targets. 2 sets of: 3 x (1000m / 3:45) w/(200m / 1:15) easy jog after each - extra (1200m / 6:00) between sets Descend each set as follows: #1 - 3: 84% - 88% - 92% #4 - 6: 88% - 90% - 92% Jog easy @60% or below to the end DAILY TOTAL: 1:55 WEEK-TO-DATE: 6:25 Friday SWIM 0:45 WARM UP 800 - every 4th 25 Kick MAIN SET 1000 Loco Swim - concentrate on maintaining a low stroke count per length for both the fast and easy lengths COOL DOWN 4 x 50 Choice w/10 - let your HR get back down under 60% DAILY TOTAL: 0:45 WEEK-TO-DATE: 7:10 Saturday You can approach these "Saturday triples" as though they were a triathlon -- without the entry fee! In fact, feel free to put the swim in first (if pool time permits), then transition quickly to your bike, and finish off with the run. Of course there won't be any aid stations, but you can't have everything.... BIKE 3:45 Get outside if the weather permits. If you need to be inside, follow this indoor alternative (about 2:40-2:50 total): WARM UP 20:00 easy spin @90-95rpm, gradually raising your HR to 65% DRILLS 3 x 3:00 Isolated Leg Training w/30 sec recovery after each Aerobic Intervals: Each of these intervals is equal to 1/10th of the Ironman -- this is a great mechanism for learning how to maintain a steady, sustainable pace. 2 x (11.2mi / 33:00) @75% w/3:00 @60-70% recovery in between Intermediate Set: During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work. 4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous MAIN SET Similar to Tuesday's ride, focus on getting your HR intensity within the desired range and holding it for the entire interval. 3 x (5km / 9:00) @84% w/6:00 easy spinning @90rpm / 60-70% in between COOL DOWN Continue spinning @90rpm @75% for at least 20:00, then bring your HR back under 60%, then 50% before finishing. RUN 0:45 This should be done very soon after your ride. This is lower intensity than usual -- keep your HR under 75% the entire time, bringing it down under 60% by the end. SWIM 0:30 You can put this first in your day or last -- in either case, get into it slowly. If you're doing this first-thing then finish hard; if you're finishing up your day then use it as additional recovery time, holding your intensity under 65% throughout. 1650 (1500m) straight swim DAILY TOTAL: 5:00 WEEK-TO-DATE: 12:10 Sunday RUN 1:50 This run is to be done on the open road -- follow the intensity guidelines carefully and maintain good form throughout. 20:00 easy jog, bringing your HR up to 70% by the end Steady 1:20 @75% -- this can be broken into 2 x 40:00 segments with a quick "aid station" break in between. In the future, when these runs get substantially over 2:00, we'll be planning in these stops to keep you hydrated and to help you train your body to take in fuel during exercise. Continue jogging @60% or below through to the end BIKE 0:45 -- Immediately after the run, if possible (on the road or indoors). Total recovery spin holding your intensity below 65% & @90-95rpm DAILY TOTAL: 2:35 WEEK-TO-DATE: 14:45