Triathlon Training Log – Week of January 13 (Phase One, Week Two)

Just like that, Full Throttle Endurance’s second week of training is in the books!  And how can January be more than halfway over?  Not to mention South Beach is only 11 weeks away—and I finally made moves and signed up for two more races:  Pat Griskus on June 14 and Stamford KIC It on June 22.


… and Full Throttle made it onto the homepage.  Classic.

Don’t worry—I got the a-OK from my coach to race back-to-back weekends.  I’ll talk more about why I chose these events in a “race calendar updates” post of sorts.

General training notes:  Overall, this proved to be another solid training week.  Since this is still phase one, we continued to focus on technique and build our bases.  I haven’t felt gassed after any workout, which is ideal, but also frustrating; it feels like I’m not pushing hard enough.  I’m doing my best to trust the process, though, and I know the intensity will increase during phase two.

Monday – a.m. run

Because the gym modified its normal hours due to electrical repairs, our official practices were canceled Monday and Tuesday.  However, my coach invited us to run with him in Central Park, and since we know I would’ve picked biking if I were training solo, I took him up on the offer.  We hit the bridal path and ran easy, and more importantly, this was my longest run since half-marathon training:  By the time I arrived home (I ran back to my apartment from Central Park), I had been on my feet for about an hour and covered a little more than six miles.  So from a base-building standpoint, this went well.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

Every time I take a CompuTrainer class, I think it will get easier.  It never does.  For this threshold Tuesday workout, we did some “watt chasing” drills:  4 x (seven minutes solid and three minutes standing climb).  And for each subsequent set, we aimed to increase our average wattage.  Absolutely killer.

Wednesday – a.m. run and swim

This was our two-mile time trial (TT) day.  Since I focused on the bike this offseason—and ran maybe twice a week—I had low expectations.  I know this was the right choice, but I had to face the music and see how far my running had fallen.  My only goal was to beat my two-mile TT from last year; obviously, it would be better to start at a better (read:  faster) spot, and I figured this was a realistic outlook.  And it’s all about personal progress.  Anyway, the test itself was pretty uneventful; I ran with one of my teammates and settled into a comfortably hard pace.  We clocked a 7:30 for the first mile, and I was pleasantly surprised—both with the time and how good I felt.  The next two laps were fine, but when I tried to crank it up and hit the pain train for the final 800m, I couldn’t.  My legs could not turn over faster.  Minimal running and zero speedwork will do that to you.  My final time was 14:57, which is one minute faster than last year’s time (sweet!), but there was also no passing out or throwing up, which means I didn’t push hard enough (according to my coach).  Nowhere to go except up!

For the rest of the season, Wednesdays will be devoted to speedwork, so the swim afterward won’t be too challenging.  This one focused on tech (surprise, surprise) and pulling.  Oh, and I got promoted to lane leader!

Thursday – a.m. long-course pool swim and p.m. CompuTrainer class at Tailwind Endurance

Yes, the 4 a.m. alarm was tough—but a few teammates and I drove to Chelsea Piers Connecticut to swim in the long-course pool, so it was totally worth it.  Again, since we were coming off a speedwork, this swim was on the lighter side.

And since I took it easy in the pool, I signed up for an afternoon “power hour” class at Tailwind.  Technically, it was called “haul ass.”  Basically, we had three effort levels (endurance, tempo, and threshold) to hold that were punctuated with one minute of “hauling ass”—aka no rest.  Something about this workout clicked, though, and this was the first time being in aero has felt normal and comfortable.

Friday – a.m. cycling and strength training

Like last Friday, we spent 65 minutes on the spin bikes and completed our standard set of drills:  single leg, high cadence, etc.  Our main set included short, two-minute climbs, and while recovering, we were “married” to 90 revolutions per minute (RPM)—we had to hold 90, bring our heart rates down, and disregard resistance.  During these segments, I was able to see and feel the difference riding on the CompuTrainer has made.  My heart rate stayed steady while climbing, and I recovered quickly when back in the saddle.  After, we did some lower-body strength training, chest/upper-body strength training, and corework.

Saturday – off

Sunday – a.m. CompuTrainer ride at Tailwind Endurance

Calling this class “Blissful Endurance” makes me chuckle.  Like last week, we warmed up for 15 minutes and did some single-leg and high-cadence drills before we tackled the main set:  longer intervals building from tempo to functional threshold power (FTP) with some sprints, plus a 12-minute climb.  We’re doing another FTP test Tuesday, so I backed off a little.

Looking ahead to this week, the intensity will remain the same, and then we’ll back off for week four.  Let’s do this!

How is your 2014 race calendar coming along?  Which event(s) are you looking forward to the most?

16 responses to “Triathlon Training Log – Week of January 13 (Phase One, Week Two)

  1. You mention both “watts” and “FTP” in this post several times. I swoon.

  2. Sounds like you had a solid week. Congrats on your 2 mile time too!

  3. It looks like a solid week to me as well. I haven’t felt gassed after many workouts in a very long time so I understand your frustration. As we chatted about on my blog, you will be back there!

    • So glad we’re both going through this base-building phase. I’m sure once phase two arrives, I’ll be begging for these easier workouts. 😉

  4. I think it’s essential to build up to those “I’m about to pass out” workouts, so it makes sense you wouldn’t quite be back there yet, but I understand your frustration. It’s like you want to dive right back into training 100% immediately!

    • You’ve got it! I want to jump right in and push it, but that’s how people get injured. It’s a long season, so it’s smart to be conservation these first few weeks.

  5. I went to a meeting this weekend for a tri group because I think it would really help me put in more time on the bike…but the cost was crazy high since the race I’m looking at isn’t until fall. So I’ll just gather ideas from you 🙂

    • LOL–I’m far (*very* far) from being an expert! 😉 Even if you can find a few folks to ride with regularly, you’ll learn a lot from them.

  6. That is an amazing two mile time! I’m very jealous-I want to be fast!

    • “Fast” is relative. 😉 You’ll get there–just keep running (which I have finally started to do again on a regular basis). 🙂

  7. Yay for registering for more races!! Our calendar is pretty much set, we can’t register for some races yet but when they open we will!

    And, I know, January 21st already! Crazy!

  8. You rocked it in that TT, girl! I promise, I am finalizing my race schedule this weekend. I had some ideas and my brother had to reign me in a little!

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