Greetings, friends! As usual, I planned to post this recap yesterday, but my parents and I road tripped home from New York City. They arrived on Friday with a special delivery:
Hello, Slice! I hoped to ride it Sunday morning, but I didn’t think it would be smart to make my maiden voyage in the rain.
In semi-related news, my workouts this week went OK. For whatever reason, I couldn’t make two-a-days happen. After all, I sign my life away in two weeks, so I might as well rest as much as I can, right?
Sunday – p.m. 50-minute bike trainer ride (on my road bike) during the Syracuse game
I’ve received a few questions about what I do while on the trainer. No matter what, I always start with a 10-minute warm-up (in my small ring) and end with a 5-10-minute cool-down. For the next 10-15 minutes or so, I do shorter intervals: two minutes solid, one minute easy; three minutes solid, one minute easy, etc. My “main set” is simple: find a gearing that’s hard, hold it/make it hurt for 10-15 minutes, then take 3-5 minutes to recover, and repeat. As you can see, it’s rare for a workout to last longer than an hour, and I would rather get in saddle, push it, and cool down instead of pedaling for hours on end. Not that there’s anything wrong with longer rides, but these shorter workouts make more sense given my projected race schedule.
Monday – a.m. 50-minute run and upper-body strength training
Running consistently has been a challenge, so I made an effort this week to hit the pavement frequently. I kept this run easy in preparation for Tuesday’s CompuTrainer ride and only did upper-body lifting to save my legs. It was a wise choice.
Tuesday – a.m. CompuTrainer class at Tailwind Endurance
This week’s threshold Tuesday contained a power test. First, we warmed up for 10 minutes and did some high cadence drills before we completed a five-minute wattage test. Our instructor said we should attack this test strategically and be “in the red” the whole time. I broke up the five-minute effort into two, two-and-a-half minute sections. I took the first section out too aggressively, so I didn’t increase my gear until minute three, and then I had to dig deep and hang on. My average output clocked in at 270 watts. We spun out for 10 minutes and then tackled a 20-minute time trial. Like before, I broke it into four, five-minute portions. This time, my first two sections were on the conservative side, but I was able to hammer for the final 10 minutes and post an average output of 230 watts. Cyclists and more experience triathletes, how do these numbers look? One thing to take into consideration, our instructor said, included our lifestyle choices for the past few weeks—i.e. if we’ve been going to holiday parties, eating and drinking differently, not getting enough sleep, etc. Guilty, guilty, guilty. On the bright side, I now have wattage ballparks for these workouts, and there’s nowhere to go except up.
Wednesday – a.m. 40-minute swim
Do not go more than one week without swimming. Just don’t do it. Yes, I should know better, but biking has sounded so much more appealing. I faced the music and dealt with extremely sloppy warm-up laps and flip turns.
Thursday – a.m. 50-minute indoor bike trainer ride
This ride looked similar to Sunday’s one.
Friday – a.m. 40-minute run and strength train
Saturday – a.m. 30-minute run and strength train
Sunday – off
Since I’m home for the holidays, I’m not sure how much swimming will happen, but I plan to run everyday. Here’s a rough idea of what I want to accomplish this week. Let’s Write It Down, Do It Up!
Sunday – off
Monday – a.m. run and hopefully swim
Tuesday – a.m. run and hopefully swim
Wednesday – a.m. run
Thursday – p.m. indoor bike trainer
Friday – a.m. swim
Saturday – a.m. indoor bike trainer
What are you doing for the holidays?