Greetings, and happy Sunday! To everyone who’s texted, called, and expressed condolences, thank you. It’s been a tough week to be an Orange fan.
Sadly, Syracuse dropped not one, but two games, snapped their undefeated season, and above all, lost to Duke last night, which is simply unacceptable. I won’t get into the nitty gritty here, but head coach Jim Boeheim got tossed, and his ejection essentially decided the game. Definitely not the way this match-up against two basketball powehouses should end.
Anyway, let’s talk training.
General training notes: Basically, this week was all over the place. Monday and Tuesday were tough coming off Sunday’s ride and run, but my workouts progressively got better starting Wednesday, and I logged solid sessions throughout the rest of the week. Tomorrow, we’ll see our final solid effort (a 500-yd. wetsuit-legal time trial Monday morning) before our recovery week begins.
Monday – a.m. swim
Not going to lie, I promptly hopped aboard the pain train Monday morning. My legs felt fine when I woke up and walked to practice, but as soon as I started to swim, I could tell I wasn’t 100 percent recovered from Sunday’s training. On paper, the workout wasn’t tough, but it was challenging in the water, especially the 10-minute straight solid swim.
Tuesday – a.m. indoor cycle and strength train
C’mon, weather—I wanna bike outside! Similar to previous rides, this 80-minute session centered on solid efforts and leg strength; instead of spinning 90, the number to hit became 75, and since the cadence decreased, the resistance increased. Whether it’s having another year of experience or logging CompuTrainer rides, I feel physically and mentally stronger when it’s time to “make it sting.” Plus, when I hit a tough stretch, I remember South Beach is basically five weeks away, put my head down, and get to work. Our 40 minutes of strength training included corework, BOSU ball squats, walking lunges … and burpees/squat thrusts. I did not sign up for CrossFit, ha.
Wednesday – a.m. run and swim
Yep, this was the most difficult speedwork session so far: one-mile warm-up, dynamic stretches/drills, one-mile tempo, and then 8 x 400m repeats. Things didn’t start to sting until halfway through the sixth one, but then I overcompensated and finished the final three faster than my target pace. Luckily, the swim wasn’t too bad: just short of 2,000 yards, and the main set included a pulling pyramid.
Thursday – a.m. long-course swim; p.m. CompuTrainer ride at Tailwind Endurance
To Connecticut we go! It makes sense to log a longer swim in a long-course pool, right? Our 3,000-yard session included tech work and varying intensities during two different pull sets. When I swim with dudes, I always move to the back of the lane for pulling because I have zero upper-body strength, but I should’ve stayed in the three spot; we were supposed to switch between steady, solid, and race-pace gears, but I ended up pulling steady for the whole set. Meh, train and learn, right?
Later that afternoon, I headed to Tailwind for a power hour class that zeroed in on lactate threshold efforts with VO2 surges sprinkled in. Because I was coming off speedwork (and a swim too), I wasn’t sure how my legs would feel, but turning them over was easier than anticipated.
Friday – a.m. indoor cycle and strength train
This ride was the same as the one we logged on Tuesday, but the strength training after was much tougher: lots of shoulder, chest, and upper-body exercises. My coach calls me out time and time again because I don’t use my upper-body as much as I should while swimming—I’m all about the kicking—so building strength has become another goal.
Saturday – off
Sunday – a.m. CompuTrainer ride at Tailwind Endurance
This two-hour ride doesn’t seem too bad when I look back on it, but I did just wake up from a two-hour nap … so there’s that. As usual, we started with a longer warm up and high cadence/single-leg drills, and the main set included “over gear” efforts; we had to keep adding gears until our cadence dropped from 90 to 75. I really liked how this workout was structured: one minute at 75, four minutes at 90; three minutes at 75, seven minutes at 90; five minutes at 75, 12 minutes at 90; etc. We ended class with two, nine-minute efforts at race pace. I’m not sure if it’s due to coming off a rest day, building strength, or what, but I felt great throughout this ride. And seeing as how my race-pace efforts clocked in at 233 and 260 watts (aka 23 MPH—who am I?!), and I still had gas left in the tank, I hope my numbers have improved.
All right, time trial—I’m coming for you! (Even if my coach gave me an aggressive goal.)
Typically, how long does it take you to recover from races/tough training days?