Hiya! First, thanks for your sweet and supportive comments regarding South Beach last weekend. It was a great way to start the season—and so much fun!
Because a normal disc wheel wouldn’t be enough.
Since I didn’t post last week’s workout log, let’s play catch up, OK?
General training notes: Ah, the dreaded taper week. Even though my body needed to back off the intensity to perform in South Beach, I struggled mentally—both to ease off the gas and to stay positive regarding my training. (Wednesday’s run specifically let me feeling unsettled.) Upon arriving in Fort Lauderlade, though, I found it easier to relax, stop obsessing over the race, and simply rest up.
Monday – a.m. swim and run
Steady swim (2,050 yards) and an easy five miler on the track and treadmill.
Tuesday – a.m. indoor cycle
We loaded our bikes onto the trailer, so this was a shorter and easier spin workout.
Wednesday – a.m. run
As the last solid run before South Beach, I wanted to nail this workout, but that didn’t happen. We started with a one-mile warm-up and then ran two miles with short, 100m race pace efforts sprinkled in. These surges felt horrible; my legs felt like lead, and it was tough to turn them over. This is when the mental side of tapering started to affect me: If this is what race pace feels like now, then how in the world can I hit and hold this after biking?
Thursday – off (travel day)
Flew down to Fort Lauderdale.
Friday – off
Relaxed and tried not to think about the race. Also spent some time in a pool and did some doggie paddling.
Saturday – a.m. open-water swim and spin out
Bright and early, we drove to Miami to meet up with our team for a brief open-water swim session. I spent about 10 minutes in the water and covered 500 yards or so (according to a teammate’s Garmin). We then picked up our bikes and embarked on a scenic tour of downtown Miami just to make sure everything felt OK.
And stayed hydrated at the expo, obviously.
It was only after these two workouts that I chilled out mentally; both went well, and I felt rested, loose, and ready to do work.
Sunday – South Beach Triathlon (classic distance—0.5-open water swim, 20.7-mile bike, 4-mile run)
So even though tapering tested me mentally, it definitely paid off on Sunday.
General training notes: Coming off South Beach, we logged some easier workouts at the start of the week, but then ramped it up on Thursday.
Monday – off
Traveled back to New York City.
Tuesday – a.m. indoor cycle
Again, this was an easier spin to flush out the legs and help our bodies recover.
Wednesday – a.m. run and swim
I deviated from the prescribed workout and did a five-mile progression run on the treadmill. My legs felt stiff at first, but they loosened up around the third mile. After, I hit the pool for a tough hypoxic-focused swim set that totaled 2,400 yards.
Thursday – a.m. swim; p.m. CompuTrainer class at Tailwind Endurance
Whew, this was a killer swim: 3,400 yards, and the main set included 3×300 that were supposed to be negative split. I also made my triumph return to Tailwind for a workout that included VO2 max, threshold, and tempo efforts. That night, I also had a sports massage, which felt awesome.
Friday – a.m. brick (indoor spin and run)
Like previous brick workouts, we warmed up on the spin bikes for 45 minutes or so and then alternated between steady efforts in the saddle and steady 800m repeats. Surprisingly, I felt great during these five 800’s; I really wanted to push, but I followed instructions and kept the pace conversational.
Saturday – a.m. recovery run
Just an easy five miles along the West Side Highway before work.
Sunday – a.m. bike
A few teammates and I met and rode across the George Washington Bridge and into New Jersey for a total of 45 miles. My Slice came out to play, and like SoBe, I felt like I was flying. It’s ridiculous how happy riding outside makes me—and passing dudes too, of course.
And now, it’s back to the grind!