Well, I haven't been keeping up on this the past few weeks. After the Grizzly I got sick and my foot still hurts so I can't run and it seems my training has been pretty useless for two weeks. How am I going to get 16 hours in this week only swimming and biking? I need the run to break up my day. Anyway I am going to start writing up my weekly training again. I don't have a lot of time until the half-ironman. Just two more weeks of base training. And I can't run. WTF! Anyway so this is going to be about peaking for that race.
Sun.
Rocky Mountain Roubaix!!! This race was so much fun and lots of work, but I was sooo excited because I had it in me to do the work. Lisa kicked ass, so did Amy and Jenner. Thanks teammates for making road racing fun. This was the first time I have ever raced my bike. I have been to bike races and ridden in them but never really been part of them. I can't wait for the rest of the road racing season.
Total time: 2hours
zones 2-5
Master's swim
Rest day from biking
warm up - 50m swim
300m pull
200m kick
6x50 drill 25, swim 25
4x175
75hard/50easy/50hard
4x175
75swim/50choice/50swim
4x175
75 breath 5/ 50 breath 7/50 breath 9 (I almost died, couldn't breath 9)
200 drill 25/swim 25
Total time 1:30
Distance 3150m
zones 2-4
good swim!!!
Tuesday
Today was supposed to be ride outside circuit race day, but I woke to find the ground covered in snow and by 5pm it was still snowing. Another trainer day. Erik has been riding with me which makes it more fun. I put the tri saddle on and the aerobars and rode for 2 hours. I can't sit up with the tri saddle on.
Warm up- 15 minutes
skills set- x5
1 leg- 1 minute
other leg- 1 minute
both legs - 1 minute
ride in zone 1-2 15 minutes
6x
5 min zone 4-5
5 minutes zone 1-2
15 minute cool down
Good workout!! Watched a lot of animal planet shows!
Wednesday
Swim-I am trying to embrace longer distances
Warm up
400 swim
300 pull
200 kick
Main set
4x400 pull- One set at 7:40. My goal is to easily beat this time.
500 cool down
Total time 1:15
zones 2-4
Thursday
I got up before work to do a hard trainer workout
Warmed up 10 minutes
x5
4 minutes hard, 1 minute harder
rest for 2 minutes
20 sec. on 20 sec. off for 5 minutes
My styroafoam wheel holder broke and my bike wasn't balancing so I called it quits
Time :45
zones 2-5a
The weather got nice this afternoon, so I decided to go on the GAS ride. They really pushed the pace and my legs couldn't take it, especially after the morning workout. I used the time to ride in my aerobars.
Time 2:15
zones 2-4
Total time 3hrs
Friday
Recovery swim
:45 minutes doing drills and 6X25 ( I was supposed to do 50s but had a brain fart)
Saturday
Rode to Chico with Lisa, Rich, Sten, and Erik. First we rode to Wilsall with a whole bunch of the GAS 4s and 5s. It was really fun. They really pushed the pace up Bridger Canyon and Sten really pushed the pace after Wilsall. I think my average mph was 18.8. I think that is pretty fast for 95 miles.
Total ride time 5 hours
zones 2-5
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